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As the cold weather approaches and our sun slips further away from us, it is time to start supplementing our diet with Vitamin D. With our northern latitude, we can no longer rely on the sun's rays to reach us so that our skin can naturally produce this valuable nutrient.

Research continues to strengthen the theory that this vitamin has been significantly underestimated over the years. Studies have consistently linked low levels of Vitamin D with breast, prostate, and colon cancer, heart disease, diabetes and numerous other autoimmune disorders.

There are several theories surrounding Vitamin D's role in cancer prevention. It may help maintain healthy cells with normal life spans, discourage out-of-control cell reproduction, and impede the formation of new blood vessels for tumours.

Much of this evidence is circumstantial and further work is needed in order to put all the pieces together, but there is enough evidence to realize we have underestimated this nutrient's role, and how much we need.

But how much is enough for you, and should we be tested?

Currently the recommendations for this nutrient are based on keeping rickets and osteomalacia at bay, rather than addressing its true potential. Adults under the age of 50 are encouraged to get 200 IU daily, 400 IU for those aged 50-70, and 600 IU for those over the age of 70.

But one of the challenges with this nutrient is that it appears to be so individual. There is a lot more than age to consider. How much time are you in direct sunlight without sunscreen? Where do you live? Do you have darker skin pigmentation?

The current research with Vitamin D has triggered a paradigm shift. No longer can we preach that we can get all the nutrients we need through a healthy balanced diet.

We need a supplement since the sun rays become weaker this time of year.

Current consensus among experts encourage 1 000 IU daily of vitamin D for most people and that the upper limit, which is set at 2 000 IU should be increased to 10 000 IU per day. This is what a 20 year old skin can naturally produce when exposed to enough sun rays during our summer months.

But it is not just swallowing a pill, but also making sure it gets absorbed properly. Vitamin D is a fat soluble nutrient so you should take this supplement with a meal which contains a little fat in order to make sure it gets absorbed properly otherwise it will simply travel out the other end of the bowel.

Should you have your nutrient level tested? In Canada, blood test screening for Vitamin D jumped another 90% between April 2007 and March 2008 as doctors take advantage of research, and try to individualize their treatment recommendations. But that doesn't mean we all should be screened. Not yet.

If you are at increased risk for cancer, heart disease, osteoporosis or autoimmune disorders, then it is well worth verifying your nutrient level. We can't simply say take 1000 IU and assume it is enough.

This level maybe ideal for a healthy individual, but we cannot take this as a generalized assumption for those at increased risk. They may need mega dosages in order to restore their natural balance, but there is no need to do this blindly, since excessive intake can also lead to other complications. As physicians make Vitamin D level testing part of their routine testing, some are finding that almost 60% of their patients are low.

Although this nutrient is not a cure, it appears to be a player which we, in Canada are lacking during our cold dark months.

So unless you are packing your suitcase for a winter escape to a warm climate, it is time to take the Vitamin D again.