Vitamin D

Ask Whole9 Canada: Should I supplement with Vitamin D?

Welcome to Ask Whole9 Canada, where Summer Innanen and Sarah Ramsden answer all of your health and nutrition questions. In this week’s episode, Angie from Edmonton asks us, “I try to eat a varied diet as possible, and prefer to get all my nutrients from food rather than supplements. I keep hearing that I need to take a vitamin D supplement. What do you ladies think??”

Vitamin D is a fat-soluble vitamin that we obtain mainly from sunlight, and a much smaller degree from food. It plays an important role in our overall health, including strengthening your bones and teeth, modulating the immune system, and reducing the risk of diabetes (type 1 and type 2). The majority of naturally obtained vitamin D is synthesized on the skin when a form of cholesterol comes in contact with UV rays from the sun. It’s then sent to the liver and kidneys to be converted into the active form the body uses called 125-dihydroxycholecalciferol, or D3. The ideal way to get it is from sun exposure (without sunscreen). However given our latitude in Canada, from about October onwards, we cannot get the sun exposure we need to produce sufficient vitamin D. It’s one of the supplements that you find in both of our daily routines through the cooler months, as well as Dallas and Melissa’s.

Should you supplement?  If so, how much should you take and what brand?  In this episode, we talk about the different ways we can get vitamin D from sunlight, food, and through supplementation. We talk about how to get your vitamin D levels tested in Canada and recommend a general dosage and brands that we like.

Here are the links to the brands we recommend and that you can find at good health food stores in Canada:

Thorne Liquid Vitamin D
D-Mulsion 1000 by Genestra
Natural Factors D3 Drops
CanPrev Vitamin D3

Got a question for Whole9 Canada? Send your questions about health, nutrition or where to find Whole30 approved sources of food (that you don’t need to import!) to and we’ll feature you in an upcoming episode.

For more Whole9 Canada-specific blog posts, videos, and resources, visit the Whole9 Canada Facebook page or Whole9 Canada blog here on the Whole9 site.


  1. Kathy says

    My vitiaminD3 is from Quantum Nutrition Labs in liquid drops(1,000IU) per drop from a rich live source No toxic tagalongs, other ingredients: Extra virgin olive oil, D-Alpha Tocopherol. Is this a good on? And what about vitamin K along with the D3?

  2. Audrey says

    Thanks for the info! I was wondering if it’s possible to overdose, or if it’s with getting your vitamin D levels tested after you’ve started supplementing? I take the Now brand vitamin D-3 5,000IU, but not every day, maybe 3 or 4 times a week.


Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>