4. Vitamin D
Vitamin D supplementation is critical for those living in the world’s northern climates, such as Canada’s. That’s because we have less sunlight during the year, and the sun’s rays aren’t as strong as in countries farther south. The current Health Canada dietary recommended intake (DRI) for vitamin D is 600 IU daily for children and adults from nine to 70 years old, with the upper intake at 4,000 IU. That said, I have heard much higher intakes recommended by experts at medical conferences, as suboptimal D levels are now being linked to everything from breast cancer to heart disease. You can get your blood level of vitamin D tested, and ask your doctor for their opinion. I take, and usually recommend, 2,000 IU daily.
Food sources of vitamin D: Fortified milk, soy beverages, fatty fish such as sockeye salmon, egg yolks. But it is often hard to reach the optimal level of this vitamin through food alone, so it’s a good idea to always take supplements.