Vitamin D and Winter in Brampton: What to Know Before You Supplement

Walk through any pharmacy in January and you will likely see a display of vitamin D near the front. It is one of the most commonly purchased supplements in Canada, and for good reason: at our latitude, the sun simply is not strong enough during the colder months for the skin to produce much vitamin D. People living in Brampton spend much of the winter commuting in the dark, working indoors and bundling up when they do go outside.

But “lots of people take it” is not the same as “everyone needs the same thing.” Vitamin D needs vary by age, diet, skin tone, health conditions and medications. Some people benefit from a supplement, some get enough from food and a multivitamin, and a few need to be careful about taking more.

This article looks at what vitamin D does, why winter in Peel Region makes it harder to get, where to find it in food, and how to think through a supplement with your pharmacist at Pharmasave WestBram, 100 Pertosa Drive in Brampton.

What vitamin D does in the body

Vitamin D’s best-known role is helping the body absorb calcium from food, which supports healthy bones and teeth. Without enough vitamin D, the body cannot use calcium efficiently, and over time bones can become weaker. In children, severe deficiency can cause rickets. In adults, it can contribute to bone softening and to osteoporosis risk.

Vitamin D also plays a role in muscle function and is involved in other processes in the body. You may see headlines linking vitamin D to mood, immunity and many other conditions. Some of these links are still being studied, and research results have been mixed. It is reasonable to make sure you get enough vitamin D for bone health without expecting a supplement to prevent every winter illness.

Why Ontario winters make it harder

The skin produces vitamin D when exposed to a certain type of ultraviolet light from the sun. From roughly late fall to early spring in southern Ontario, the sun sits low in the sky and that UV light is much weaker. Even on a bright January day in Brampton, the skin makes very little vitamin D.

Other factors reduce production further:

• Spending most of the day indoors, as many office, warehouse and retail workers do
• Covering most of the skin with clothing for warmth or for personal and religious reasons
• Darker skin tones, which have more melanin and need more sun exposure to make the same amount of vitamin D
• Older age, as skin becomes less efficient at producing vitamin D
• Sunscreen use, which is still important for skin cancer prevention in sunnier months

Brampton is home to many people with South Asian, African, Caribbean and Middle Eastern heritage, as well as many who dress modestly. These communities may be more likely to have lower vitamin D levels, which makes food sources and, where appropriate, supplements more relevant.

Food sources to include

Relatively few foods are naturally rich in vitamin D, but several common ones are fortified in Canada. Sources include:

• Fatty fish such as salmon, trout, mackerel, sardines and herring
• Egg yolks
• Cow’s milk, which is fortified in Canada
• Fortified plant-based beverages, such as soy, almond or oat drinks (check the label)
• Some fortified margarines
• Some fortified yogurts and juices (again, check the label)

Paneer, most cheeses and many yogurts are not fortified with vitamin D unless the label says so. If your family uses mostly homemade dairy or unfortified alternatives, food intake may be lower than you expect.

Canada’s food guide encourages a variety of protein foods, including fish, and offers ideas for building balanced meals.

Who may benefit from a supplement

Health Canada advises that adults over 50 take a daily vitamin D supplement in addition to eating vitamin D-rich foods, because needs increase and skin production decreases with age. Breastfed infants are also generally recommended a vitamin D supplement; parents should follow the advice of their baby’s healthcare provider.

Others who may want to discuss supplementation include:

• People who rarely get outdoors or who cover most of their skin
• People with darker skin tones
• People who do not drink milk or fortified alternatives
• People with conditions that affect fat absorption, such as celiac disease, inflammatory bowel disease or a history of weight-loss surgery
• People with osteoporosis or a high risk of fracture
• People taking certain medicines that affect vitamin D metabolism

The right amount depends on the person. The pharmacist can help you choose a product and amount appropriate for your age, diet and health, and will tell you when it would be wiser to involve your doctor.

Reading a vitamin D label

Vitamin D supplements come in tablets, softgels, chewables and drops. Labels usually list the amount in international units (IU) and sometimes micrograms. You will also see vitamin D3 (cholecalciferol) or, less commonly, vitamin D2 (ergocalciferol). D3 is the form most often sold in Canada.

A few things to check:

• The Natural Product Number (NPN). This eight-digit number shows the product has been licensed by Health Canada.
• The amount per dose. Products vary widely, from small daily amounts to higher-strength weekly products intended for specific situations.
• Combination products. Calcium with vitamin D, multivitamins and some bone health products already contain vitamin D. Taking several of these together can add up.
• Source of the vitamin. Some vitamin D3 is derived from sheep’s wool (lanolin). Vegan and halal-certified options are available if this matters to you.

If you already take a multivitamin, calcium product or prescription with vitamin D, tell the pharmacist before adding another.

Can you take too much?

Yes. Vitamin D is fat-soluble, which means the body stores it rather than flushing out excess. Very high intakes over time can raise calcium levels in the blood, which may cause nausea, weakness, confusion, kidney problems and other effects. Health Canada sets an upper limit for daily intake, and it is not wise to exceed it without medical supervision.

Problems are most likely when people take several products at once, use high-strength products meant for short-term use as though they were daily supplements, or follow online advice that recommends very large amounts. People with certain conditions, such as some kidney diseases, sarcoidosis or a history of kidney stones, should speak with a doctor before supplementing.

Interactions and medical conditions to mention

Some medications can affect vitamin D levels or interact with supplements. These can include certain anti-seizure medicines, corticosteroids taken long term, some weight-management medicines, and medicines that affect fat absorption. Thiazide diuretics, sometimes used for blood pressure, can raise calcium levels, which may matter if you also take calcium and vitamin D.

This is a good example of why a medication review is useful. When the pharmacist sees your prescriptions, over-the-counter medicines and supplements together, it is easier to spot duplication and interactions. Ask the pharmacy whether you are eligible for a funded review. If keeping track of several daily products is the real challenge, you can also ask whether compliance packaging would suit your routine and whether supplements can be included.

Vitamin D is one part of bone health

It is tempting to think of vitamin D as a single answer to bone strength, but it works as part of a larger picture. Calcium from food, regular weight-bearing activity, muscle strength and avoiding smoking and heavy drinking all contribute to healthy bones. A supplement cannot make up for a diet very low in calcium or for long periods of inactivity.

Calcium is found in milk and fortified plant beverages, yogurt, cheese, canned fish with soft bones, tofu made with calcium, almonds, and some leafy greens. Many people get enough calcium from food alone, and taking calcium supplements on top of an adequate diet is not always necessary. Some people also experience constipation or stomach upset from calcium products. The pharmacist can help you estimate your food intake and decide whether a calcium supplement is worth discussing.

Activity matters at every age. Walking, climbing stairs, dancing and strength training put healthy stress on bones and help maintain muscle, which in turn supports balance. In winter, indoor options such as mall walking or home exercise videos help keep that habit going until the snow melts.

Should you get your level tested?

Many people ask whether they should have a blood test for vitamin D. In Ontario, testing is generally covered only for people with certain medical conditions, and routine testing for healthy adults is not usually recommended. Your doctor can tell you whether testing makes sense for you. For most healthy adults, following general intake recommendations is a reasonable approach without a test.

If you are paying for a test privately, ask what the result will change. A pharmacist or doctor can help you interpret the number in context.

Bring your questions to Pharmasave WestBram

Vitamin D is a simple supplement, but choosing one sensibly still involves a few questions about your age, diet, health and medicines. A short chat at the counter can help you avoid doubling up or picking a product that does not fit your needs.

You will find us at 100 Pertosa Drive, Brampton, ON L6X 0H9. Give us a call at (905) 454-5111, visit the contact page for directions, or set up a time to talk through your supplements on our booking page.

The information here is general and educational. Supplement needs differ between people, so speak with a pharmacist or physician before starting vitamin D or any other supplement.