Dietician calls vitamin D a ‘super helper’ for kids
⭐️HERE’S WHAT YOU NEED TO KNOW⭐️
- You’ll now be getting more vitamin D in your milk and margarine.
- That’s because Health Canada introduced new rules to double the amount of the vitamin in certain foods.
- Vitamin D, also known as the sunshine vitamin, is a necessary nutrient to help build and maintain healthy bones, brains and bodies.
- Keep reading to learn why it’s so important for tweens and teens. ⬇️⬇️⬇️
It’s mid-winter and you might find yourself asking: Why am I feeling so low?
You aren’t alone.
That low feeling just might have something to do with a lack of a nutrient known as the sunshine vitamin: vitamin D.
Health Canada says one in five Canadians aren’t getting enough of it.
While most kids under 11 are getting enough, once they become teenagers, they’re getting less vitamin D.
As of Dec. 31, 2025, new rules state that some milk products must contain nearly double the amount of added vitamin D as before.
So you’ll likely be getting more vitamin D in your diet, but there are other ways to get more if you’re worried that’s not enough.
What is vitamin D?
Vitamin D is a nutrient or chemical compound found in foods we eat.
According to registered dietitian Katheryn Iu, vitamin D acts as a “super helper” in our bodies.
Registered dietitian, Katheryn Iu practices in Vancouver, British Columbia. She also has her Bachelor of Science in Food, Nutrition, and Health from the University of British Columbia. (Image submitted by Katheryn Iu)
She said lots of the daily functions of our bodies rely on having certain levels of the vitamin.
It helps with body functions like:
- Bone and teeth health.
- How we fight off germs with a healthy immune system.
- Our muscle stamina.
- Brain health, hormones and even our moods.
Vitamin D’s unique absorption
You may have heard vitamin D referred to by its nickname — the sunshine vitamin.
That’s because of its unique way of getting into the body.
Your body absorbs vitamin D through sunshine, which is why in the winter many Canadians don’t get enough of it. (Image credit: Graham Hughes/The Canadian Press)
When skin is exposed to ultraviolet B (UV) rays or sunshine, it can turn those rays into a form of vitamin D that travels through the body.
But in Canada, where the sun shines less in winter, it can be harder to come by naturally, especially for teens who don’t play outdoors as much as kids.
“The reality is we live in Canada,” said Brenda Hartman, a nutritional sciences professor at Western University in London, Ontario.
“We don’t make vitamin D from the sun, you know, six to eight months of the year.”
That’s why she agrees with Health Canada’s decision to increase the amount of vitamin D we get through products we consume regularly.
What are the new rules?
The amount of vitamin D you need depends on your age.
Health Canada says that kids and teens aged nine to 18 should have 600 iu, or international units per day, up to a maximum of 4,000 iu.
As of Dec. 31, 2025, Health Canada made rules for companies to double, or more than double the amount of added vitamin D in cow’s milk, goat’s milk, margarine and milk alternatives.
This isn’t a new strategy. For decades Health Canada has required certain products to have vitamin D added.
The milk aisle might look the same, but this year it will come with a lot more vitamin D added. (Image credit: Sean Kilpatrick/The Canadian Press)
With these new rules, a cup of milk has gone from having about 2.3 micrograms of vitamin D added to five micrograms.
One cup is now equal to having about 200 iu units of the vitamin.
On Jan. 14, in an email statement to CBC News, Health Canada said, it expects “the vitamin D intake of Canadians will approximately double, based on these changes.”
What can happen if you don’t get enough vitamin D?
Iu notes that sometimes you don’t realize you are lacking vitamin D until symptoms come up.
Some signs you might have low vitamin D are: feeling low, muscle weakness and fatigue, and getting sick more often.
In some extreme cases, weak or soft bones — a condition called rickets — can occur.
If you are concerned about your vitamin D levels, it’s always best to talk to your health care provider, rather than consult TikTok for advice, Iu said.
“I always want to emphasize there’s no such thing as perfect eating,” she told CBC Kids News.
Iu suggests there are other ways to increase your vitamin D.
She recommends getting outside when it’s sunny.
You can also consume vitamin D rich foods like fish, eggs, milk or fortified milk alternatives, some orange juices, or consider supplements like vitamin D drops.
If you’re worried about getting too much, that’s not likely.
To go over the daily recommended dose for teenagers, “You would have to drink like 20 cups of milk,” Iu said.
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With files from Jennifer La Grassa/CBC
