Why you’re getting more vitamin D in your milk and margarine
Dietitian 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. 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 feel low. You aren’t alone. That low feeling might be due to a lack of vitamin D, the sunshine vitamin. Health Canada says one in five Canadians aren’t getting enough.
While most kids under 11 get enough, once they become teenagers, they get 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 get 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. She said many daily functions 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
Vitamin D is called the sunshine vitamin because of its unique way of getting into the body. Your body absorbs vitamin D through sunshine, which is why many Canadians don’t get enough in the winter.
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.
Brenda Hartman, a nutritional sciences professor at Western University in London, Ontario, 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.
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 about 200 iu units of the vitamin.
Health Canada expects the vitamin D intake of Canadians to 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 suggests there are other ways to increase your vitamin D. She recommends getting outside when it’s sunny and consuming vitamin D-rich foods like fish, eggs, milk, or fortified milk alternatives, some orange juices, or considering 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.
