Authors: Dr. Wendy Ward, Dr. Zahra Bardai, Dr. Marie-Josée Bégin, Dr. Claudia Gagnon, Dr. Alan Low, Dr. Laëtitia Michou, Sarah Rydal, Dr. Vithika Sivabalasundaram, Dr. Shirine Usmani, Dr. Adrian Lau

Vitamin D helps your body take calcium from food and put it where it belongs, in your bones.  However, only a few foods naturally contain vitamin D.  This includes fatty fish – salmon is a good example – and egg yolks.  Because it is hard to get enough vitamin D from food alone, Canada adds vitamin D to certain everyday foods such as cow’s milk and margarine through a mandatory fortification program.  Plant-based beverages (soy, almond, oat) that are advertised as ‘fortified’ contain the same level of vitamin D as cow’s milk.

As of January 1, 2026, the amount of vitamin D in milk, margarine and fortified plant-based beverages has doubled.  The government also now allows some foods, including yogurt, drinkable yogurt, and kefir, to add vitamin D.  Such foods were chosen because many Canadians enjoy them and they also provide calcium.  These changes are meant to help Canadians get enough vitamin D to help support strong bones.

Between 2022 and the end of 2025, food companies gradually increased vitamin D levels.  By 2026, the new levels are fully in place.  A serving of cow’s milk (250 mL) or plain yogurt (100 mL) has about 200 IU.  A serving of Kefir contains about 100 IU of vitamin D.  Check the Nutrition Facts table to see the level of vitamin D in a food.

This leads to the question of how much vitamin D do you need?  Up to age 70, we need 600 IU (15 micrograms) each day.  Over the age of 70, we need 800 IU (20 micrograms) each day.  Because very few foods contain vitamin D, adults over age 50 are advised to take a daily vitamin D supplement of 400 IU (10 micrograms), in addition to eating vitamin D-rich foods – this advice has not changed.  It is also important to note that some people require more vitamin D.  If your health-care provider has recommended you take supplements it is important to follow that guidance.

Recommended dietary allowances (RDA)

To meet the RDA, Health Canada recommends a supplement of 400 IU/day

Adapted from 2023 Osteoporosis Canada Guideline, Appendix 1, Table 2