Order Guide: Vitamin D

What is Vitamin D?
Vitamin D is a fat-soluble vitamin that plays an important role in bone metabolism, and regulation of the immune system, with possible roles in protecting against cancer, heart disease, auto-immune disease and depression.  Vitamin D supplementation has been demonstrated to be associated with a lower risk of overall death. [1] Approximately 1 in 3 Canadians have levels below 50 nmol/L, with higher rates of low levels in the winter months (40% below normal levels). [3]
How do I get Vitamin D?
Vitamin D is made through exposure to sunlight - specifically through UVB exposure.  Other sources of vitamin D include fish like salmon, mackerel and fortified beverages (i.e. cow’s milk or some types of fortified almond milk).  
What are common foods containing Vitamin D?
The following is a list of the most common foods containing vitamin D.  Many of these items do not have  
Soy Beverage (enriched)
Milk (all types)
Snapper
Salmon
Cod Liver Oil
Salmon 
Orange Juice (fortified)
Tuna
Egg Yolk
What are recommended Vitamin D intake amounts?
Age Group
Recommended Dietary Allownace Per Day
Tolerable Upper Intake Limit Per Day
Adults 18-70
600 IU (15mcg)
4000IU (100mcg)
Pregnancy and Lactation
600 IU (15mcg)
4000IU (100mcg)
What are the benefits of supplementing with Vitamin D?
Cancer - many studies have found a correlation between low vitamin D levels and higher rates of cancer, specifically colorectal cancer.  Higher levels seem to reduce the likelihood of developing colorectal cancer, with supplementation within recommended guidelines.  
Heart Disease - an important study, the Framingham Heart Study found that patients with low vitamin D had a 60% higher rate of heart disease than those with higher levels. 
Hypertension/Diabetes - higher levels of vitamin D have correlated with better glucose control
Fracture and fall risk - lower vitamin D levels are correlated with a higher rate of fracture and falls and is responsible for muscle weakness
How much should I take?
Osteoporosis Canada recommends adults 19-50 require 400-1000IU Vitamin D daily.  Those over 50 should receive 800-2000IU daily. 
Should I be tested for vitamin D?
Choosing Wisely guidelines do not recommend routine screening for everyone for vitamin D levels.  For individuals at higher risk of low vitamin D (i. obesity, dark skin colour, a history of osteoporosis, malabsorption disorder, age > 70 or limited mobility) screening is recommended.  However, we believe everyone should have access to testing their Vitamin D levels.
Is Vitamin D testing covered by OHIP?
TeleTest currently only offers vitamin D testing as an uninsured test.  If you have a history of osteoporosis, osteopenia or are on a medication that affects vitamin D absorption like some seizure medication, vitamin D can be obtained as an insured test and we would recommend going to a local clinic for an insured requisition.    
Resources
[1] Autier P, Gandini S. Vitamin D supplementation and total mortality: A meta-analysis of randomized controlled trials. Arch Intern Med. 2007;167:1730–7
[2] https://www150.statcan.gc.ca/n1/pub/82-624-x/2013001/article/11727-eng.htm
[3]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3356951/​
[3] https://www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/vitamins-minerals/vitamin-calcium-updated-dietary-reference-intakes-nutrition.html​
[4] https://pubmed.ncbi.nlm.nih.gov/30945275/

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Order Guide: Vitamin B12

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What is Vitamin D?

How do I get Vitamin D?

What are common foods containing Vitamin D?

What are recommended Vitamin D intake amounts?

What are the benefits of supplementing with Vitamin D?

How much should I take?

Should I be tested for vitamin D?

Is Vitamin D testing covered by OHIP?

Resources