Getting Enough Calcium and Vitamin D British Columbia Specific Information Calcium is important to building strong, healthy bones and your body needs vitamin D to absorb calcium. The amount of calcium and Vitamin D you need each day depends on your age and if you are male or female. Fortified food is the best source of vitamin D and calcium. For more information about vitamin D, including a list of what foods contain vitamin D, see HealthLinkBC File #68e Food Sources of Calcium and Vitamin D. You may also call 8-1-1 to speak to a registered dietitian, Monday to Friday 9:00 a.m. to 5:00 p.m., or you can Email a HealthLinkBC Dietitian. Is it an emergency? Thanks to our partners and endorsers:International experts on health recommended vitamin D levels be in the range of 100 nmol – 175 nmol/L (40 ng/ml – 70 ng/ml). To achieve these levels, people need to get adequate sun exposure, eat enough vitamin D rich food, or take supplements. A blood test is the only way to determine a person’s current levels of vitamin D, and how much more they need to achieve and maintain good health.
One challenge is that some provinces, such as Ontario, Alberta and British Columbia, no longer routinely test vitamin D levels. “The BC population is at risk of low vitamin D levels from autumn to spring. There is no clinical utility in performing vitamin D tests on patients who are thought to be at risk for sub-optimal vitamin D levels and who would benefit from vitamin D supplementation.” – Ministry of Health – Province of British Columbia Private services are available for people keen to understand their body’s vitamin D level and determine a specific daily intake amount of vitamin D to achieve and maintain an optimal level. In the absence of a blood test there are resources available to estimate a daily-recommended intake of vitamin D required to achieve an optimal blood serum level. As a general rule 35-40 IU of vitamin D is required, per pound of weight, for a person to achieve an optimal vitamin D range. Dr. Paul Veugelers of the University of Alberta School of Public Health crunched the numbers and shows his work in a series of charts to provide approximate ranges for IU daily intake.
While this provides a good guideline, it is important to remember factors such as height, weight, BMI and skin tone are all things that impact these guidelines and therefore a blood test is recommended as the most accurate way to determine a recommended daily intake. A number of calculators have been developed to help provide a general guideline of the amount of vitamin D absorbed through exposure to the sun. This is one of the most robust calculators and has been used to create the following chart: Canada’s location creates a vitamin D ‘Feast-or-Famine’ environment. When exposed to the summer sun the body is a vitamin D-making machine, creating upwards of 20,000 IU in less than 30 minutes. Yet, with Canada’s northern latitude and proximity to the sun, Canadians aren’t able to generate vitamin D in the winter months (late October through early March). The angle of the sun in the winter months means not matter how many sunny days there are the vitamin D-soaked UVB rays aren’t powerful enough for people to make vitamin D from the sun’s rays.
“Within 10 to 20 minutes, without wearing sunscreen, people make between 10,000 and 20,000 IU (of vitamin D). But because of widespread sunscreen use, total sun avoidance, and our increasingly indoor lifestyles, our vitamin D levels have fallen drastically.” – Dr. John Cannell, founder of the Vitamin D Council Vitamin D does not naturally occur in most common foods. Some foods, like milk and cereal, have been fortified with vitamin D to help people get this important nutrient. Food sources, with the level of vitamin D per serving.* To get the amount of vitamin D required by the body many people take a supplement. While there are a number of online tools that can provide a recommended range of IU per day, a blood test is the best and only way to determine an individuals’ exact daily supplement amount needed to reach and maintain an optimal vitamin D level. Having trouble logging in? Sign up for a free account Get unlimited access on Medscape. Babies need vitamin D for healthy growth and development.
It helps them build strong, healthy bones and teeth. Babies who don’t get enough vitamin D are said to have a deficiency. If the levels are low enough, they are at risk of getting rickets, a disease that affects the way bones grow and develop. You can make sure your baby has enough vitamin D by giving a daily supplement (a dose of drops every day). This should start as soon as your baby is born. How do we get vitamin D? Vitamin D comes from different sources: Sunlight: Vitamin D is formed naturally when skin is exposed to sunlight. Because Canada is located so far north, sunlight isn’t enough at certain times of the year and in certain places. Also, sunscreen and clothing, which protect babies from the harmful effects of the sun, won’t allow vitamin D to be formed. Foods: In Canada, vitamin D is added to cow’s milk and margarine during production. Some foods—like salmon, tuna, and liver—are good sources of vitamin D. Vitamin supplement: For babies, it comes in liquid form and is given daily with a dropper.
It’s important to give your baby a supplement that is meant for babies. Read the instructions carefully to be sure you give your baby the right amount. If you are unsure, talk to your pharmacist. How do I know if my baby is at risk of vitamin D deficiency? Babies are most at risk of vitamin D deficiency if: Their mothers don’t have enough vitamin D. They have darker skin. They live in northern communities. All breastfed babies should get a daily supplement of vitamin D. How much vitamin D should my baby receive? Babies who are breastfed should get 400 IU (international units) per day. Babies in northern communities (north of 55° latitude, which is about the level of Edmonton) or who have other risk factors (such as dark skin) should get 800 IU per day between October and April, when there is less sunlight. If you aren’t sure about the right amount to give your baby, talk to your health care provider. Why do breastfed babies need a vitamin D supplement?
Breast milk is the best food you can offer your growing baby. Even when your baby starts eating other foods, you can continue to breastfeed until 2 years of age and beyond. But breast milk has only small amounts of vitamin D (4 to 40 IU per litre), which may not be enough to meet your baby’s needs. That’s why babies who are breastfed should receive a daily supplement of vitamin D from birth until they get enough from their diet. If I am breastfeeding and I eat foods rich in vitamin D, do I still need to give my baby a supplement?Although some foods are good sources of vitamin D, they won’t provide enough vitamin D to enrich your breast milk to the level your baby needs. If you are breastfeeding, talk to your doctor about whether a supplement of 2000 IU/day is right for you. Do babies who are formula-fed need extra vitamin D? Since vitamin D is already added to infant formula, most full-term babies who are formula-fed don’t need a supplement. However, formula-fed babies in northern communities should receive a supplement of 400 IU/day from October to April to ensure they have enough vitamin D.
Should pregnant women take vitamin D supplements? How much vitamin D you get while you’re pregnant will affect how much vitamin D your baby has at birth. A baby born to a mother who is vitamin D deficient is more likely to have a vitamin D deficiency. You are more likely to be vitamin D deficient if: you don’t use products like milk and margarine, which in Canada are fortified with vitamin D. you do not have much exposure to the sun, or if your skin is covered much of the time. you do not take vitamin D supplements. If you are pregnant, talk to your doctor about whether a supplement of 2000 IU/day is right for you. More information from the CPS: Feeding your baby in the first year Vitamin D supplementation: Recommendations for Canadian mothers and infants (position statement) Reviewed by the following CPS committees: First Nations, Inuit and Métis Health Committee Nutrition and Gastroenterology Committee Last Updated: November 2012