VITAMIN D
Men and women over 50
Men and women over 50 should take vitamin D supplement every day.
Can I meet my vitamin D needs only from foods? Canada's Food Guide recommends that you consume 500 mL (2 cups) of milk each day to get enough vitamin D. After age 50, vitamin D needs can no longer be met by food alone. That is why it is recommended to take a daily vitamin D supplement in addition to following Canada's Food Guide.
Can I meet my vitamin D needs by exposing myself to the sun?
In men and women over 50, there is a reduction in the ability to produce vitamin D by exposing the skin to the sun. That's why it is recommended that all adults over the age of 50 take a daily vitamin D supplement.
By consuming the recommended amounts and types of foods and using the tips in Canada's Food Guide, you can:
- Fill your needs with vitamins, minerals and other nutrients.
- Reduce the risk of obesity, type 2 diabetes, heart disease, certain types of cancer and osteoporosis.
- Achieve a state of overall health and well-being.
The food guide
As a 51-70 year old man, here are the number of Food Guide servings you need each day in each of the food groups.
- Vegetables and fruits: 7
- Grain Products: 7
- Milk and substitutes: 3
- Meat and alternatives: 3
As a woman aged 51-70, here are the number of Food Guide servings you need each day in each of the food groups.
- Vegetables and fruits: 7
- Grain Products: 6
- Milk and substitutes: 3
- Meat and alternatives: 2
Source: Health Canada