Vitamin D, so important!

Updated on 2025-11-14

Summary: Vitamin D is so important!

In this column, Lynn Goneau reminds us that, as the days get shorter and our exposure to sunlight decreases, it becomes essential to compensate for the natural drop in vitamin D.

The naturopath explains that vitamin D3 is the best-absorbed form, supporting the immune system, calcium and phosphorus absorption, bone health, muscle contraction and energy production in the mitochondria. As dietary sources are limited - fatty fish and fortified dairy products - supplements come in handy, especially if taken with a meal rich in good fats for optimal absorption.

Lynn points out that certain populations, such as the elderly, post-menopausal or pregnant women, as well as dark-skinned people, are at greater risk of deficiency. Finally, she recommends vitamin D from Prairie Naturals a Canadian brand offering organic olive oil-based capsules.

1. Why vitamin D is essential in winter

With less sunshine and no direct UVB exposure, our bodies produce much less vitamin D, increasing the risk of deficiency in autumn.

2. Role and benefits of vitamin D

Vitamin D3 supports immunity, promotes the absorption of calcium and phosphorus, contributes to bone health, improves muscle contraction and is involved in energy production in the mitochondria.

3. Where to find it: sun, food and supplements

Dietary sources are limited (fatty fish, fortified dairy products). As a result, supplements are becoming a common option, available in various concentrations. For proper absorption, they should always be taken with a meal containing good fats.

4. At-risk populations and product recommendations

The elderly, pregnant or menopausal women and dark-skinned individuals are more likely to be deficient and should have their levels checked by blood test. Lynn recommends vitamin D from Prairie Naturals a Canadian company offering organic olive oil-based capsules.

About the author

Lynn Goneau, Certified Naturopath

Specialized in :

• Digestive health
• Hormonal health
• Stress and fatigue
• Memory and concentration
• Weight management

Frédéric Bisson, radio host at 104.7 FM

Host of the 104.7 FM radio station on the Cogeco network. Frédéric Bisson has hosted L'Outaouais Maintenant from 3 to 5 p.m. every weekday since February 27, 2023.

Transcription

Frédéric Bisson - Host 104.7FM:

Today with Lynn Goneau naturopath at La Boite à Grains, we're going to talk about the shortening days. And that means we'll be leaving the office here before five o'clock. Soon, it'll be dark. Hello Lynn Goneau.

Lynn Goneau - Naturopath of La Boite à Grains:

Hello Fred.

Frédéric Bisson - Host 104.7FM:

Fortunately, when there's not too much sun or not enough sun, we have plenty of tools, whether in nature, in food or in supplements. And today, we're going to talk about the miracle pill, or at least the sunshine vitamin. Is vitamin D the sunshine vitamin?

Lynn Goneau - Naturopath of La Boite à Grains:

It's D, definitively, but you have to understand that the body produces vitamin D by exposing the skin to the sun's UVB rays. Since we're reducing sunlight, we're less exposed. And that means you have to find other sources, either from food or supplements.

Frédéric Bisson - Host 104.7FM:

Because it's not getting out of the house and into the car that gives us sufficient exposure.

Lynn Goneau - Naturopath of La Boite à Grains:

No, I'll give you an idea: normally, a simple 20-minute summer sunbath allows your skin to produce 8,000 to 10,000 international units. That's a lot, and it doesn't matter if you're exposed to direct sunlight, but it's true that between 11 a.m. and 3 p.m., the rays aren't as strong. Or if you slather sunscreen all over your skin, at least there's less chance of absorbing the vitamin, of absorbing the winter rays.

Frédéric Bisson - Host 104.7FM:

Maybe sunscreen isn't essential.

Lynn Goneau - Naturopath of La Boite à Grains:

Yes, but you still have to go outside. That's what we don't tend to do in winter.

Frédéric Bisson - Host 104.7FM:

Five minutes to go, 15, 20 minutes. Now we can buy. We see, we hear about vitamin D, D3. I'm always mixed up. Is it the same thing?

Lynn Goneau - Naturopath of La Boite à Grains:

In fact, vitamin D is really a general term to identify the two forms. D2 comes mainly from plant sources, and D3 is obviously produced by the skin when we're exposed to the sun, but it's actually found in animal products. I can see when we're going to raise our D levels, but it's always a little more preferable to go, obviously, into the sun. First thing, go with a vitamin D3.

Frédéric Bisson - Host 104.7FM:

Okay, that's noted. Yes, by the way, it's not very expensive, is it? We'll come back to that later. Yes, um, why do I need vitamin D? What does it do for my body?

Lynn Goneau - Naturopath of La Boite à Grains:

There are some important things. Vitamin D will help our immune system. It's really what's going to protect us against winter infections. Secondly, it promotes the proper absorption of two minerals, calcium and phosphorus. When these two are absorbed, that's when better bone health and still being absorbed, makes vitamin D the one to do it with. Okay? You have better muscle contraction because it's going to regulate calcium absorption, so it's going to improve your strength, efficiency and contraction in your muscles. Promoting energy production in the mitochondria, because it's the mitochondria in the cells that produce your energy.

Frédéric Bisson - Host 104.7FM:

These are our cells, our power cells.

Lynn Goneau - Naturopath of La Boite à Grains: Yes, in fact you need vitamin D to help you transform it into energy.

Frédéric Bisson - Host 104.7FM:

And it looks like if we could stop the mitochondria from aging, we'd almost have eternal youth.

Lynn Goneau - Naturopath of La Boite à Grains:

That I'd like.

Frédéric Bisson - Host 104.7FM:

I'd like that. Uh, there are ways to get your vitamin D from food. Obviously, fish comes to mind.

Lynn Goneau - Naturopath of La Boite à Grains:

Yes, oily fish. Yes, of course, there aren't many sources. There's oily fish, maybe cod. That's important. Then dairy products, those fortified with vitamin D, already on board.

Frédéric Bisson - Host 104.7FM:

Everything. Oh, my goodness. So that's why supplements are becoming popular.

Lynn Goneau - Naturopath of La Boite à Grains:

They are becoming very popular, but still first source the sun.

Frédéric Bisson - Host 104.7FM:

Then we can go outside, otherwise the supplements. And this works in international units.

Lynn Goneau - Naturopath of La Boite à Grains:

Yes, International Unit. You can find it in different forms. It can be capsules, it can be drops. Then yes, it can be 400 international units, then 1000, then 2500 international units. These are the three general forms. You really need to mention that. It's very important. Frédéric, when you take vitamin D, so that it's better absorbed in the body, it's important to take it with a good fatty meal, or to take it with a meal.

Frédéric Bisson - Host 104.7FM:

There's more than just a glass of water there.

Lynn Goneau - Naturopath of La Boite à Grains:

Right, right, make it take you, like either avocado or nuts or fish or make it take it while you eat.

Frédéric Bisson - Host 104.7FM:

Even better. An omega-3 fish oil tablet. They can be taken together.

Lynn Goneau - Naturopath of La Boite à Grains:

Indeed, you can take both together if you take it outside your meal, especially if you have a small handful of walnuts, almonds or with a small spoonful of almond butter or something like that.

Frédéric Bisson - Host 104.7FM:

Some populations are more sensitive than others to vitamin deficiencies.

Lynn Goneau - Naturopath of La Boite à Grains:

Yes, especially the elderly. It's said that people aged 70 and over can produce four times less vitamin D.

Frédéric Bisson - Host 104.7FM:

Really?

Lynn Goneau - Naturopath of La Boite à Grains:

Yes, that when they're in their twenties, pregnant women, especially menopausal women, because hormonal upheaval leads to bone demineralization. They need this to remineralize. And then there are people with swarthy or dark skins, because it's less easy for them to absorb vitamin D. They already have some protection. They already have protection. Yes, you have to remember that they need it much more than we do.

Frédéric Bisson - Host 104.7FM:

But this can be checked with a blood test.

Lynn Goneau - Naturopath of La Boite à Grains:

It's important to go to the doctor and ask for a blood test to check your vitamin D levels.

Frédéric Bisson - Host 104.7FM:

Do you have a company and supplements to recommend this week?

Lynn Goneau - Naturopath of La Boite à Grains:

Yes, vitamin D from Prairie Naturals. And I like it because it's a Canadian company that was founded in 1992, and the vitamin D is in capsule form with an organic olive oil base.