Canadian winters often mean waking up when it’s still dark out and finishing work after the sun has set. The shorter days also mean less chance for your body to make vitamin D, which is important for strong and healthy bones and teeth. Since the sun is our main source of Vitamin D, it’s important to pay attention to how much you get in the winter.

Health Canada recommends that children and adults receive around 15 micrograms of vitamin D daily. Here are the top tips to ensure you are getting enough when the days are short and cold.

Spend as Much Time in the Sun as You Can

The best way to continue getting enough vitamin D in the winter is to spend as much time outside in the sun as possible. Just a 20-minute mid-day walk when the sun is at its peak in the sky can be enough if the sun is out. Of course, more of your skin is likely to be covered up, so you’ll need to try to maximize your outdoor time. Even if it’s chilly out, knowing that you are making that crucial vitamin D can be a motivator to go for a brisk stroll.

Get More Vitamin D From Your Diet

Since it’s unlikely that you’ll get quite the amount of sun you need for enough vitamin D production, consider your diet as well. Foods with naturally high levels of vitamin D include eggs, mushrooms, tuna, and mackerel. Salmon is one of the best options, with just a few servings of this healthy fish a week providing all the vitamin D you need.

If you’re not the biggest fan of fish, don’t worry. Many food staples in Canada are vitamin D- fortified, including milk, cheese, and even orange juice. You have plenty of options for food to incorporate into your diet.

Consider Vitamin D Supplements

While getting vitamin D from the sun or from your diet is best, supplements are also an option if you still feel that your or your family’s intake is lacking. You will want to ensure that you take vitamin D3, as this is the most bioavailable form for your body, helping to ensure that it will be readily taken up. You can also try vitamin D drops that are easier to ingest for kids who aren’t fans of taking pills.

If you are already taking a daily multivitamin, check the contents, as most will already include vitamin D. There is no need to take more than the recommended daily amount.

Humans evolved to make our vitamin D from the sun, but thankfully, modern diets and supplements can help us get enough even during the short winter days of Canada’s long winter months. Take a stroll, adjust your diet, and stock your medicine cabinet for peace of mind.