I’m passionate about this topic and hope the information I share can help you as much as it has helped me. Supplementing with Vitamin D is simple, inexpensive, and can have profound effects on your overall health.

If you live in Canada, like I do, or anywhere above 35 degrees latitude, did you know that your body doesn’t produce Vitamin D from sunlight between November and March? A quick look at a North American map reveals that two-thirds of the U.S. and all of Canada fall into this category. Surprising, right? Don’t worry—I’ll provide tips to ensure you’re getting enough of this sunshine vitamin.

Why Does Vitamin D Matter?

Vitamin D deficiency is linked to a range of serious health issues, including:

• 17 types of cancer

• Heart disease and high blood pressure

• Strokes

• Autoimmune diseases

• Diabetes

• Chronic pain

• Osteoporosis

Who’s at Risk?

1. Skin Pigmentation: Melanin, the pigment responsible for skin color, absorbs UVB rays and inhibits Vitamin D production. The darker your skin, the more sunlight you need—up to 10 times more than someone with lighter skin.

2. Sunscreen Use: While sunscreen is essential for protecting against UV damage, it also blocks your body’s ability to produce Vitamin D. If you use sunscreen religiously during the summer, you may not be making enough Vitamin D naturally.

3. Seasonal Factors: During summer, a 30-minute midday sun exposure in a bathing suit can generate up to 20,000 IU of Vitamin D. After that, it’s safe to apply sunscreen or seek shade. But remember, this is your only window for natural Vitamin D production if you live above 35 degrees latitude.

The Body’s Built-In Safety Net

Your body is brilliant—it regulates Vitamin D production from sunlight to prevent toxicity. Once your levels are sufficient, your skin redirects excess Vitamin D to pathways that break it down.

Signs You Might Need More Vitamin D

• Chronic Pain: More aches and pains during winter could signal a deficiency.

• Seasonal Affective Disorder (SAD): Linked to dopamine and serotonin production, Vitamin D can boost mood and help combat the winter blues.

• Poor Physical Performance: If your strength or progress in workouts is stalling, low Vitamin D might be the culprit.

Boosting Your Vitamin D Levels

Include these foods in your diet:

• Cod liver oil

• Egg yolks

• Fresh fish

• Mushrooms

• Fortified cereals, orange juice, and dairy/plant-based milks

If your diet isn’t ideal, consider a Vitamin D supplement.

A Word of Caution

Vitamin D is fat-soluble, so overdosing is possible. Symptoms of excess Vitamin D include abdominal pain, constipation, muscle weakness, itching, vomiting, and extreme thirst. Over time, high levels can lead to kidney stones and high blood pressure.

For safety:

• A general recommendation for adults is 2,000 IU/day if you haven’t tested your levels.

• Ideally, have your doctor measure your 25-hydroxyvitamin D (25D) levels to determine your exact needs.       

If you would like to learn more, I recommend the book The Vitamin D Revolution by Soram Khalsa.  

Cheers to your health!  

This article is for educational and informational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice.

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