Vitamin D: The Sunshine Vitamin

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From Barbados Sunshine to Canadian Winter: Why Vitamin D Matters

IIn 2006, I stood barefoot on a quiet stretch of golden sand in Barbados, the turquoise water warm at my feet and the sun pouring over everything like liquid gold. For days, we had nothing but calm seas, clear skies, and that slow, relaxed rhythm you only get in the tropics.

Fast forward to today: I’m looking out my window in Canada at a grey, bone-chilling January sky. No turquoise waves, no endless sunshine — and certainly no natural boost of vitamin D. It’s on days like this that I’m reminded just how important this “sunshine vitamin” really is.

Why Vitamin D Matters

Vitamin D, often called the “sunshine vitamin”, is essential for:

  • Bone strength and osteoporosis prevention

  • Immune function and infection resistance

  • Mood support and mental well-being

  • Lowering risk of illnesses such as influenza, asthma, cardiovascular disease, diabetes, multiple sclerosis, and even some cancers

What makes vitamin D unique is that it’s both a nutrient we consume and a hormone our body produces when sunlight hits our skin.

Why Many Canadians Are Deficient

While foods like fatty fish, vitamin D–fortified milk, and fortified cereals do provide some vitamin D, they’re rarely enough on their own. And for those of us living in northern climates, making vitamin D from sunlight is a challenge for much of the year.

Several factors increase the risk of deficiency:

  • Geography – Long Canadian winters mean too little UVB exposure

  • Skin tone – Darker skin requires more sun exposure to produce the same amount of vitamin D

  • Lifestyle & clothing – Sunscreen, indoor work, or covering up limits vitamin D synthesis

A 2010 Statistics Canada survey found:

  • 1 in 3 Canadians had vitamin D levels below what’s required for optimal bone health

  • Up to 2 in 3 had levels under what’s thought to be protective for overall health and disease prevention

Although that data is from over a decade ago, more recent research confirms deficiency is still common.

My Personal Approach

Personally, I take between 2,000 and 4,000 IU daily. The right dose depends on factors like your age, skin tone, sun exposure, and health status, so I recommend discussing your optimal amount with a healthcare provider.

Bottom line: If you live in Canada or spend much of the year away from strong sunlight, getting your vitamin D levels checked could be one of the simplest and most powerful steps you take for your long-term health — sunshine or no sunshine.

This article was first published in the Food Joy section January 10, 2018. It was updated January 5, 2025.