Vitamin D
Vitamin D is well-known for its role in maximizing calcium and phosphorus absorption, thus helping build and maintain healthy bones.1 Emerging research shows that Vitamin D plays a role in reducing risk for disease like multiple sclerosis, type 1 diabetes and certain types of cancer like breast, prostate and colon.2,3
Encouraging clients to consume more vitamin D-containing foods is becoming increasingly important for health. Beyond fortified foods, there are few natural food sources of vitamin D and these include salmon, beef and eggs.4
Based on the Canadian Community Health Survey 2.2, foods that contribute the most vitamin D in the diet come from the Milk and Alternatives and the Meat and Alternatives food groups. Within these groups it is not surprising that fortified liquid milk is the main source of Vitamin D. What is interesting is that as the population ages, more vitamin D comes from the Meat and Alternatives food group and less from milk.
Although fatty fish is a good source of vitamin D, many Canadians do not regularly eat fish. As a result, foods such as beef and eggs contribute the most vitamin D from the Meat and Alternatives food group followed by processed meat, poultry and other red meats. One egg yolk and 100g cooked beef both contain approximately 25 IU of vitamin D.
Regular consumption of lean beef and eggs is a practical and natural way to help increase dietary intake of Vitamin D.
Vitamin D Contributions in the Canadian Diet: Males
| Adult males (years) |
Vitamin D intake (IU/d) |
Contribution Milk & Alternatives (%) |
Contribution Meat & Alternatives (%) |
Contribution Other (%) |
| 19-30 |
234.8 |
55.3 |
26.5 |
10.1 |
| 31-50 |
220.0 |
43.6 |
34.8 |
13.2 |
| 51-70 |
281.6 |
33.4 |
50.1 |
12.7 |
| 71 + |
267.2 |
41.8 |
38.1 |
13.1 |
Vitamin D Contributions in the Canadian Diet: Females
| Adult females (years) |
Vitamin D intake (IU/d) |
Contribution Milk & Alternatives (%) |
Contribution Meat & Alternatives (%) |
Contribution Other (%) |
| 19-30 |
185.6 |
56.8 |
24.0 |
10.2 |
| 31-50 |
206.0 |
45.8 |
34.6 |
13.5 |
| 51-70 |
200.4 |
41.7 |
36.6 |
13.5 |
| 71 + |
234.6 |
39.0 |
43.9 |
11.4 |
*Dietary reference intakes for vitamin D include Adequate Intakes of:
- 200 IU/d for those under 50 years of age,
- 400 IU/d for those between 50 and 70 years and;
- 600 IU/d for those over 70 years.
|
1. Hollick MF. J. Nutr. 2007;135:2739S-48S.
2. Hollick MF. Am J Clin Nutr, 2004;80 (suppl):1678S-88S.
3. Hollick MF. Am J Clin Nutr, 2004;79:362-71.
4. Canadian Council of Food and Nutrition. Vitamin D: The Current State in Canada. A CCFN Watching Brief. August 2008. www.ccfn.ca (accessed August 10, 2025).
For Your Clients
For an in-depth consumer fact sheet on vitamin D and health visit the Canadian Council of Food and Nutrition to download Current Perspective on Vitamin D.