What should I eat if I have a deficiency of vitamin D? A Guide to Boosting Levels

October 9, 2025 •

4 min read

According to research, a significant portion of the adult population has a vitamin D deficiency, a common condition that can weaken bones and affect overall health. Learning what should I eat if I have a deficiency of vitamin D? can be a crucial step in correcting this issue through a focused dietary approach.

Quick Summary

This article outlines dietary strategies for addressing a vitamin D deficiency. It covers natural and fortified food sources and offers practical advice on integrating these items into your meals to support bone strength and well-being. It also explores the limitations of diet alone and the potential role of supplements.

Key Points

Incorporate Fatty Fish: Add oily fish like wild-caught salmon and sardines to your diet for a highly effective, natural source of vitamin D.
Choose Fortified Foods: Supplement your intake easily with fortified products such as milk, cereals, and orange juice.
Utilize UV-Treated Mushrooms: Look for mushrooms specifically labeled as UV-exposed to benefit from their natural vitamin D content, a great option for vegetarians and vegans.
Consider Supplements: Since dietary intake is often insufficient, a doctor might recommend supplements, particularly if your deficiency is severe or sun exposure is limited.
Pair with Fat for Better Absorption: Because vitamin D is fat-soluble, consuming it with a healthy fat source, like in fish or with olive oil, improves your body's absorption.
Combine with Sunlight: Use safe, moderate sun exposure in addition to dietary and supplement strategies to maximize your body's vitamin D production naturally.
Consult a Professional: Discuss your deficiency with a healthcare provider to determine the best course of action for your specific needs, including the correct supplement dosage.

The Critical Role of Vitamin D

Vitamin D is a fat-soluble vitamin essential for regulating calcium and phosphate absorption, which are vital for maintaining strong, healthy bones and teeth. It also plays a crucial role in supporting your immune system, muscle function, and nervous system. A deficiency can lead to a host of health issues, including fatigue, bone pain, muscle weakness, and, in severe cases, conditions like osteomalacia in adults and rickets in children.

While sunlight exposure is a primary source, dietary intake is vital, especially during months with limited sun or for individuals with reduced sun exposure. The journey to correct a vitamin D deficiency often starts with a focus on nutrition.

Excellent Natural Dietary Sources

Few foods naturally contain substantial amounts of vitamin D, but those that do are among the best sources to prioritize. These are mainly animal-based, although a unique plant-based option exists.

Fatty Fish and Fish Oils: This category is one of the most potent natural sources. Wild-caught fatty fish generally contain more vitamin D than farmed varieties.
- Salmon (wild-caught)
- Trout
- Sardines and herring
- Canned tuna
Cod Liver Oil: A highly concentrated source of vitamin D, this oil offers a significant dose in a single teaspoon. It is important to note that cod liver oil is also high in Vitamin A, so dosage should be managed carefully.
Mushrooms (UV-exposed): Fungi, like humans, can synthesize vitamin D when exposed to ultraviolet (UV) light. Look for mushrooms labeled as 'UV-exposed' or 'high in vitamin D.' Some wild mushrooms, such as morels, are also excellent sources.
Egg Yolks: Eggs from chickens with outdoor access or those fed vitamin D-enriched feed contain more of the vitamin in their yolks.
Beef Liver: Beef liver contains a smaller amount of vitamin D but is also a great source of other nutrients like iron and vitamin B12.

Fortified Food Options to Consider

Because natural sources are limited, many common foods are fortified with vitamin D during processing, making them a crucial part of a deficiency-correcting diet. Always check nutrition labels, as fortification levels and mandates vary by country and product.

Milk (Dairy and Plant-Based): In many countries, cow's milk is fortified with vitamin D. Plant-based alternatives, such as soy, almond, and oat milk, are also frequently fortified, providing a vegan-friendly option.
Breakfast Cereals and Oatmeal: Many ready-to-eat cereals and oatmeals contain added vitamin D. Opt for low-sugar, high-fiber versions for the best nutritional benefits.
Orange Juice: Fortified orange juice is a popular choice for boosting vitamin D and is often a good source of vitamin C.
Yogurt and Cheese: Certain brands of yogurt and cheese are fortified, so checking the label is essential.
Tofu: Some varieties of tofu are fortified with vitamin D, providing a good vegan source.

Combining Diet and Lifestyle for Optimal Vitamin D

Addressing a deficiency effectively often requires more than just dietary changes. A holistic approach is best.

The Role of Sunlight

Sunlight is a primary natural source of vitamin D, as UV-B rays trigger its production in the skin. Aim for safe, moderate sun exposure, but be mindful of skin cancer risks, and do not rely on it as your sole source, especially in winter or for those with darker skin, as melanin reduces vitamin D production.

The Necessity of Supplements

Dietary intake alone is often insufficient to correct a deficiency, especially a severe one. In these cases, a doctor may recommend high-dose vitamin D supplements. Supplements are available in two forms: D2 (ergocalciferol) and D3 (cholecalciferol). Studies suggest D3 may be more effective at raising and maintaining blood levels. Consultation with a healthcare provider is recommended before starting a new supplement regimen.

Comparing Vitamin D Food Sources

To help you prioritize, here is a comparison of common vitamin D sources. Note that IU values can vary based on factors like preparation, fortification, and species.


Food Item	Serving Size	Approximate Vitamin D (IU)	Source Type
Cod Liver Oil	1 tablespoon	1,360	Natural
Sockeye Salmon (cooked)	3 ounces (85g)	570	Natural
Rainbow Trout (farmed, cooked)	3 ounces (85g)	645	Natural
UV-Exposed Mushrooms	1/2 cup, sliced	366	Natural (Vegan)
Fortified Soy/Almond Milk	1 cup (240ml)	100-144	Fortified (Vegan)
Fortified Cow's Milk	1 cup (240ml)	120	Fortified
Canned Tuna (light)	3 ounces (85g)	40	Natural
Large Egg (yolk)	1 scrambled egg	44	Natural

Conclusion: A Strategic and Informed Approach

Addressing a vitamin D deficiency is a proactive step toward better overall health. While relying solely on food can be challenging, integrating a variety of natural and fortified sources into your diet can make a significant difference. By combining a nutrient-rich diet with safe sun exposure and, if necessary, medical guidance on supplementation, you can effectively raise and maintain adequate vitamin D levels. A balanced diet rich in fatty fish, fortified dairy or plant-based milks, and UV-treated mushrooms provides a solid foundation. For those needing more intensive intervention, a healthcare provider can recommend the appropriate supplement dosage to ensure your bones and immune system are well-supported.

For more specific nutritional data, consult resources like the National Institutes of Health.

Frequently Asked Questions

No, it is difficult to get enough vitamin D from diet alone to correct a deficiency, and many people will need supplements, especially if sunlight exposure is limited.

UV-exposed mushrooms are the best natural non-animal source. For vegans and vegetarians, fortified plant-based milks (like soy, almond, and oat), fortified tofu, and fortified cereals are excellent options.

While cooking in water doesn't significantly impact vitamin D content, some studies suggest cooking mushrooms in oil might reduce it. The vitamin D in other sources, like fatty fish, is generally stable during typical cooking methods.

Since very few foods naturally contain significant amounts of vitamin D, many staple products are fortified to help the general population meet their daily requirements and prevent common deficiencies.

Vitamin D2 (ergocalciferol) comes from plant sources and yeast, while D3 (cholecalciferol) is produced in animals and humans from sun exposure. Studies suggest D3 may be more effective at raising and maintaining blood levels.

Common symptoms include fatigue, bone and muscle pain, weakness, and mood changes like depression. Severe or prolonged deficiency can lead to bone diseases such as osteomalacia or osteoporosis.

As a fat-soluble vitamin, vitamin D is better absorbed when taken with food that contains fat. While it is important to have sufficient calcium, you do not need to take vitamin D at the same time as a calcium supplement.

Combining safe sun exposure, a balanced diet rich in vitamin D foods, and consulting with a healthcare provider about appropriate supplementation is the best approach to safely and effectively increase your levels.