Vitamin D in the Rain
  The Elevate Me Team 03:49 PM

With the winter months fast approaching, we thought we’d do some research on what the reduced sunlight can do to us. Now, we live in Vancouver, BC and between November and March we don’t see the sun very much. We see rain. Lots of rain. We’re not complaining - at least not too much – given the alternative of below zero temperatures and heavy snowfall that parts of Canada and the US “enjoy” (sarcasm intended!). But regardless of where we live, winter months mean less sunlight and less sunlight means we get less vitamin D.

Image courtesy of digitalart at 


Vitamin D is important for a number of reasons:

  • It promotes the absorption of calcium and bone health
  • It reduces inflammation
  • It boosts the immune system and fights off infections and colds
  • It protects against some forms of cancer (particularly colon, prostate and breast cancer)
  • It promotes healthy neuro-muscular function


Unfortunately very few foods in nature contain vitamin D. According to, the top sources of vitamin D are:


  1. Cod liver oil
  2. Fish
  3. Fortified cereals
  4. Oysters
  5. Caviar


As much as we would like to include a high vitamin D natural food source in some of our bars, we can’t see a cod liver oil energy bar doing well in the market. In the words of kids everywhere, that would be “yucky”.


To help get your daily dose you should try to spend some time in the sun. Vitamin D is produced in your body when ultraviolet rays from sunlight hit your skin. The synthesis of Vitamin D in the body is activated by the UV rays and gets converted by the liver into its active form. The ubiquitous and very knowledgeable Dr. Oz says  “one of the best ways to get vitamin D is to spend about 10-15 minutes a day outside in the sun. Those with darker skin tones may want to spend about two to three times longer than that in the sun. Keep in mind that wearing sunscreen will make it harder for your skin to make enough vitamin D.”


The Dieticians of Canada suggest you need the following amounts of vitamin D per day:


Age in years


Daily Vitamin D Needs(IU/day)

Do Not Exceed* (IU/day)

Men and Women 19-50



Men and Women 51-70 



Men and Women 71 and older



Pregnant and Breastfeeding

Women 19 and older



*This includes sources of vitamin D from food and supplements


Health Canada advises adults over the age of 50 to take a vitamin D supplement of 400 international units (IU) each day.


So if you can’t get the 10-15 minutes a day of sun, make sure you’re getting your Vitamin D from other sources. But don’t look for an Elevate Me™ Cod Liver Oil Energy bar. It’s not in our plans…..yet J

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