Vitamin D is vital for calcium absorption in bones and to improve muscle strength. Not getting enough vitamin D in childhood can slow growth or cause misshapen bones (rickets), and not getting enough vitamin D throughout life increases the risk for bone thinning (osteoporosis) in later years.

In order to get enough vitamin D, most Canadians need to eat foods that have the vitamin and also take a vitamin D supplement. Vitamin D is in foods such as egg yolks, liver, saltwater fish, and vitamin D-fortified dairy products. Vitamin D supplements often come in combination with calcium.