Do we actually have vitamin deficiencies in Quebec?

With shorter days and less sunshine as winter approaches, it can become more difficult to meet certain vitamin needs. Here in Quebec, vitamin D is of particular concern due to our limited sun exposure during the winter months. But how common are vitamin deficiencies in our province? Let’s take a closer look at our body’s needs and the factors to consider when it comes to maintaining good health.

First, what is a vitamin?

A vitamin is a micronutrient, which means the body needs it in very small amounts.

Vitamins and minerals are part of this category of micronutrients. When we talk about vitamins, we think of vitamins A, B, C, and D, each of which plays different and essential roles in maintaining health.

Vitamin A promotes healthy skin, supports good night vision, and is necessary for bone growth[1].

Vitamin B, on the other hand, is a complex that includes vitamins B1, B2, B3, B5, B6, B8, B9, and B12. While their specific functions vary, they primarily play a role in energy metabolism, the nervous system, and cellular health.

Vitamin C acts as an antioxidant, promotes wound healing, and aids in iron absorption[2].

Finally, vitamin D promotes calcium absorption and helps maintain healthy bones and teeth[3]. It also plays a role in the immune system and mood.

What is a deficiency?

A deficiency occurs when the body lacks—or lacks sufficient amounts of—a nutrient necessary for its proper functioning[4]. A deficiency can lead to disease, depending on which nutrient is missing. For example, vitamin D deficiency causes rickets in children and osteomalacia in adolescents and adults[5]. Fatigue and seasonal low mood can also be symptoms of vitamin D deficiency.

Vitamin intake among the Quebec population

According to Health Canada’s nutritional surveillance tool, 94.8% of adults aged 19 and older have a vitamin D intake below the Estimated Average Requirement (EAR). In 2015, Quebec had the lowest percentage among all Canadian provinces[6].

As for the other three vitamins, Quebec was also the province with the lowest percentages. 29.2% of the population had a vitamin A intake below the Estimated Average Requirement (EAR). For vitamin C, 25% of the population had an intake below the EAR, and 17.7% for vitamin B6⁶. It is therefore evident that vitamin D is the nutrient whose intake most closely falls short of estimated needs. The EAR corresponds to “the amount of nutrients deemed necessary to meet the needs of half of the healthy individuals of a given sex at a specific stage of life” [7].

Why do quebecers have vitamin D deficiency?

Several factors explain why the Canadian population’s vitamin D intake is generally below the RDA. Vitamin D is primarily synthesized by the skin during sun exposure. A lack of exposure can therefore lead to an insufficient intake. In addition, sunscreen blocks synthesis: an SPF of 15 blocks 99% of the skin’s vitamin D production[8]. Clothing that covers the skin also prevents synthesis.

Spending more time indoors, increased car use, and northern winters also reduce exposure to sunlight. Between November and March, no vitamin D can be synthesized in regions at a latitude of 52° or farther north. In Quebec, this applies to all cities north of Fermont (Côte Nord) and Eastmain (Northern Quebec).

Vitamin D synthesis also decreases with age, and melanin (the skin’s natural pigment) makes this synthesis less efficient. Finally, since dietary sources rich in vitamin D are limited, a large portion of our intake depends on sun exposure, which reduces overall intake⁸.

Should we consider taking vitamin supplements?

According to Health Canada, people aged 51 and older should take a daily supplement containing 400 IU of vitamin D. Health Canada also recommends that people who do not consume foods rich in vitamin D daily take a supplement³.

Food sources of vitamin D include:

• egg yolk
• margarine
• fatty fish (salmon, rainbow trout)
• milk
• fortified plant-based beverages

The likelihood of having low blood levels of vitamin D is twice as high in the winter, between November and March. Fortunately, eating foods rich in vitamin D or taking a supplement reduces the risk of deficiency. So, yes, Quebec does have a real vitamin D deficiency. That’s why, especially in the winter, Health Canada recommends taking a supplement.

As for other vitamins, supplementation may also be necessary, but this depends on the individual—factors such as the variety of foods consumed, age, gender, level of physical activity, and so on all play a role.

Would you like to learn more about vitamins, their sources, and whether a supplement would be appropriate for you? Schedule an appointment with a nutritionist at Nautilus Plus.

• [1] Canada. (n.d.). Vitamine A. Gouvernement du Canada.
• [2] Canada. (n.d.). Vitamine C. Gouvernement du Canada.
• [3] Canada. (n.d.). Vitamine D. Gouvernement du Canada
• [4] Larousse. (n.d.). Carence. Dictionnaire Larousse.
• [5] National Institutes of Health. (2022). Vitamin D – Fact Sheet for Health Professionals. Office of Dietary Supplements.
• [6] Canada. (2015). Apports usuels en nutriments – Données géographiques. Santé Infobase.
• [7] Canada. (2019). Guide du consommateur pour les ANREF (apports nutritionnels de référence). Gouvernement du Canada.
• [8] Holick, M. F. (2007). Vitamin D deficiency. The New England Journal of Medicine, 357(3), 266–281.

Do we actually have vitamin deficiencies in Quebec? is a post from Nautilus Plus. The Nautilus Plus blog aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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