The Sunshine Vitamin: Why Your Family Needs Vitamin D (Especially in a Canadian Winter!)

Tammy Catania
Mar 1, 2025
3 min read

Winter in Canada is magical—the snow-covered trees, cozy evenings, and the perfect excuse for hot chocolate. But one thing our winter months don’t give us? Enough sunshine. And that means most of us—kids and adults alike—are running low on vitamin D, the essential nutrient that keeps our bodies strong and our moods lifted.

So, let’s dive into why your family needs vitamin D, how to get it naturally, and why supplementation is key during the colder months.

Why Is Vitamin D So Important?

Vitamin D isn’t just another nutrient—it’s a powerhouse for health. Here’s what it does for the whole family:

For Kids:

Bone Strength – Vitamin D helps kids absorb calcium, ensuring strong bones and teeth as they grow.
Immune Boosting – It plays a role in fighting off colds, flu, and even more serious infections.
Mood & Brain Health – Low vitamin D levels have been linked to mood swings, difficulty focusing, and even behavioural challenges.

For Adults:

Bone & Joint Health – Vitamin D supports calcium absorption, helping to prevent osteoporosis and joint pain.
Mood & Mental Well-being – It’s called the “sunshine vitamin” for a reason—low levels are associated with seasonal affective disorder (SAD) and low energy.
Immune Function – A strong immune system needs vitamin D to fight infections and inflammation.

Why Do We Need to Supplement in the Winter?

If you live in Canada, getting enough vitamin D from the sun in winter is nearly impossible. Here’s why:

From October to April, the sun sits too low in the sky for our skin to produce vitamin D effectively—even if we’re outside.
Cold temperatures and heavy layers mean less skin exposure to sunlight.
Many of us spend more time indoors during the winter months.

Because of this, it's important to supplement with vitamin D to keep our levels in a healthy range.

How to Get Vitamin D Naturally

While supplementation is often necessary, we can still boost our vitamin D levels naturally:

Sunlight (When Possible!)

In warmer months, aim for 15-30 minutes of sun exposure on bare skin (without sunscreen) a few times a week.
Even in winter, take the family outside as much as possible to soak up natural light—though it won’t produce much vitamin D, it helps regulate circadian rhythms and mood.

Food Sources of Vitamin D

Certain foods contain vitamin D, though it’s hard to get enough from diet alone. Include these in your family’s meals:

Fatty fish – Salmon, sardines, tuna
Egg yolks – Pasture-raised eggs are best
Mushrooms – Some varieties, like shiitake and maitake, have vitamin D
Fortified foods – Some dairy and plant-based milks have added vitamin D

Supplementing for the Whole Family

To keep everyone healthy, supplementing is often necessary. Here’s a general guide (always check with your healthcare provider for personalized advice):

Infants (0-12 months): 400 IU daily
Children (1-18 years): 600-1000 IU daily
Adults: 1000-2000 IU daily, or more if deficient

Look for vitamin D3 (cholecalciferol), the form our bodies absorb best. Liquid drops are great for kids, and capsules or tablets work well for adults.

A Holistic Approach to Winter Wellness

Vitamin D is just one piece of the puzzle. Here are a few more tips to keep your family thriving during the winter:

Get outside daily – Fresh air and natural light support well-being.
Eat nutrient-dense foods – Focus on whole foods, healthy fats, and lots of colourful fruits and veggies.
Stay active – Movement supports mood, circulation, and overall health.
Prioritize rest – Quality sleep is essential for immune function and energy levels.

Final Thoughts

Vitamin D is a simple yet powerful way to keep your family healthy, happy, and resilient—especially during long Canadian winters. By getting outside when you can, eating vitamin D-rich foods, and supplementing as needed, you can support your whole family’s well-being all year round.

So, grab those supplements, plan some outdoor adventures, and enjoy the magic of winter—without the worry of vitamin D deficiency!