Experts are confident that vitamin D helps build and maintain strong healthy bones. Although some research suggests that vitamin D may have other health benefits, results are still far from clear.
Recent survey results indicate that most Canadians are getting enough vitamin D. For this reason, the Simcoe Muskoka District Health Unit recommends that everyone continue to follow Health Canada’s advice regarding vitamin D intake.
With respect to vitamin D, Canada’s Food Guide recommends
- all Canadians over the age of two, including pregnant and breastfeeding women, consume two cups (500 mL) of milk or fortified soy beverage every day. These foods are fortified with vitamin D.
- as well as following Canada’s Food Guide, exclusively breastfed babies and everyone over the age of fifty should take a daily vitamin D supplement of 400 IU (international units)
- Canadians should continue to follow the other recommendations in Canada’s Food Guide. This includes eating certain types of fish twice per week which are naturally higher in vitamin D.
Research confirms that no added health benefits come from vitamin D intakes above current recommendations. Canadians should be careful because there are health risks linked to getting too much of this vitamin. In November 2010 an expert committee set 4000 IU per day of vitamin D as the safe tolerable upper limit for anyone nine years of age or older. This refers to vitamin D from all sources including milk, supplements and other foods.
More information is available on the Vitamins & Minerals section of the Health Canada