Vitamin D is very important for growing bones. It helps the body to absorb the calcium in our food. Also known as the "sunshine vitamin,” our bodies can make vitamin D with the help of the sun. Ten to 15 minutes a day in the sun without sunscreen during summer will provide adequate amounts of vitamin D. However, getting vitamin D from food sources and supplements is also important—especially during the winter months when we tend to stay indoors. 

 

Vitamin D has been in the spotlight of late, sparking debates among public health agencies about how much people need. Current research suggests that Health Canada’s recommendations for vitamin D intake may be far lower than what the body requires. Heath Canada states that Canadians need 200 international units (IU), while the Harvard School of Public Health is lobbying for the U.S. Food and Drug Administration to raise their recommendation from 400 to 800 IU daily. The Canadian Cancer Society suggests 1,000 IU is adequate, and the Canadian Pediatric Society recommends 2,000 IU if you are pregnant and/or breastfeeding. That’s a lot of conflicting information! 

Rest assured, the recommended daily allowance of vitamin D is currently being reviewed by Health Canada and it is expected that the daily recommended intake will be updated by 2010. In the meantime, it is suggested that you follow the Health Canada guidelines and seek advice from your doctor if you are pregnant or breastfeeding.

*The recommended daily allowance of vitamin D for babies, aged 0-1, and people over the age of 50, is 400 IU. See Notes on Breastfed Babies.

 

Vitamin D deficiency has been reported in some communities, especially among children. Pediatricians have been surprised to see a rise in children suffering from rickets, a disorder characterized by a softening of the bones, and caused by vitamin D deficiency. A study in 2003 found that 34% of two- to 12-year-old children in Edmonton had insufficient vitamin D levels.

As Canadians living in the northern hemisphere, we are naturally more at risk for vitamin D deficiency. In winter, we tend to cover up, stay indoors, and have little opportunity to absorb direct sunlight. This makes it all the more important for Canadians to seek other sources of vitamin D, in foods and dietary supplements.   

Likewise, people with darker skin are more at risk for deficiency. Darker skin contains more melanin, which does not absorb UVB rays, and interferes with vitamin D production.  

Please note that regardless of skin colour or where you live, dietary needs for vitamin D are the same.

Sources of vitamin D are varied.   It can be found in many foods, most notably in eggs, milk (which is fortified), and some fish. In pill form, vitamin D is available over the counter. For babies, vitamin D drops are available. 

The foods listed in this table are excellent sources of Vitamin D.

 

There has been some degree of controversy surrounding vitamin D supplements for breastfed babies. Health Canada recommends that all breastfed, healthy term babies receive a daily vitamin D supplement of 400 IU per day until they are one year old.   However, Toronto pediatrician and breastfeeding specialist Dr. Jack Newman worries that this recommendation sends the message that breastfeeding is in some way deficient. He argues that supplements should only be recommended on a case-by-case basis, depending on certain factors, such as geographical location, skin tone, diet, and lifestyle. Click here http://www.drjacknewman.com/help/Breastfeeding%20and%20Other%20Foods.asp for more information. 

 

In our case, we opted to give our baby Vitamin D supplements as advised by Heath Canada. Keep in mind; the cost of Vitamin D drops for baby can add up. We opted for the more economical Life Brand from Shoppers Drug Mart. (Tip: Most lactation consultants stock free samples!)

 

-- Sarah Simpson

   sarah@babyontheway.ca

 

Sources: The Hospital For Sick Children, Health Canada