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How the "SUNshine Vitamin" Affects Our Health | Holistic Nutrition

Updated: Jan 8, 2023

Vitamin D! Also known as the "Sunshine Vitamin" 🌞

Most Canadian’s or those living in colder climates lack vitamin D. Vitamin D is in every cell need for growth, functions and maintenance. A vitamin D deficiency may lead to a variety of mental and physical health issues.

Vitamin D plays an important role in development, function, and maintenance of healthy bones. Vitamin D helps to regulate the amount of calcium and phosphate in the body. 💪

Some signs that your not getting enough include muscle weakness, fatigue, pain and depression.


  • Most North American’s, people living in colder climates, or during the winter months.

  • lack sun exposure

  • those that are vegetarian or vegan (only plant source is mushrooms)

  • certain drugs can deplete vitamin D

  • alcoholism

  • infant to seniors all need vitamin D

Signs you may need vitamin D:

  • Muscle weakness

  • Muscle aches

  • Fatigue

  • Pain

  • Low Mood or Depression

  • Frequent colds and cough

Role of vitamin D

Vitamin D is a water-soluble vitamin that acts as a steroid hormone; Vitamin D is an essential nutrient for our overall health. Vitamin D plays an important role in the development, function, and maintenance of healthy bones. Vitamin D helps to regulate the amount of calcium and phosphate in the body.

  • strong link between vitamin D and immune health

  • vitamin D enhances our bodies ability to absorb calcium and phosphorus

  • promotes absorption of minerals from strong bones and teeth

  • looking a cell, vitamin D is needs at a cellular level - playing a role in cancer prevention

  • involved in insulin secretions - huge role in normal metabolism

  • regulates blood pressure

  • prevent osteoporosis

  • Depression

  • Seasonal Effective Disorder

  • Osteoporosis

  • Bone fractures

  • Rickets (weak and malformed bones) in children

  • Weakened muscles

  • Autoimmune conditions

  • Increased risk for cancer, diabetes, and high blood pressure

  • Increased risk for severe COVID-19

Food sources

  • Salmon

  • Halibut

  • Tilapia

  • Tuna

  • Cod

  • Sardines

  • Haddock

  • Shrimp

  • Scallops

  • Mushrooms

  • Fortified with vitamin D products

Other ways to get vitamin D

There are other ways to get vitamin D. Try natural sunlight. About 10-20 minutes will do.

Or you can use UV lamps/indoor lamps/ Ultraviolet (UV) Lamps.


Since vitamin D is found in low number of foods, thus there is a need for supplementation especially those people that are follow a vegan or vegetarian diet. These vitamin D supplements come in a variety of forms, including powders, capsules, drops, gummies, soft gels, chewable, and sprays. Ensure you are talking high quality vitamin that is easily absorbed in the body (bioavailability) is ideal and key to absorption. Always talk to your doctor or health care provider for further testing if required.

To learn more please contact me via email at or watch my webinar on YouTube:

As a Registered Holistic Nutritionist™, I will focus on all aspects of a person's wellbeing and lifestyle. If you have any questions or comments you can send me an email at

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The entire contents of this article are based upon the opinions of Blenda Chan. Please note that Blenda Chan is not a dietitian, physician, pharmacist or other licensed healthcare professional. The information on this website is NOT intended as medical advice, nor is it intended to replace the care of a qualified health care professional. This content is not intended to diagnose or treat any diseases. Always consult with your primary care physician or licensed healthcare provider for all diagnosis and treatment of any diseases or conditions, for medications or medical advice as well as before changing your health care regimen.

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