What to Eat for Vitamin D Deficiency: Your Guide to Key Foods

October 15, 2025 •

4 min read

According to the National Institutes of Health, very few foods naturally contain substantial amounts of vitamin D, making dietary planning essential for boosting levels. Knowing what to eat for vitamin D deficiency is crucial for maintaining bone health and supporting immune function, especially during months with limited sun exposure.

Quick Summary

A diet rich in fatty fish like salmon and mackerel, fortified dairy and plant-based milks, mushrooms, and egg yolks can help address a vitamin D deficiency. Supplements may also be necessary, especially for those with limited sun exposure or dietary restrictions.

Key Points

Incorporate Fatty Fish: Add fatty fish like salmon, sardines, and mackerel to your diet regularly to get a concentrated dose of natural vitamin D.
Choose Fortified Options: Include fortified foods such as milk (dairy or plant-based), cereal, and orange juice to supplement your intake.
Look for UV-Treated Mushrooms: Select mushrooms that have been exposed to ultraviolet (UV) light, as they contain high levels of plant-based vitamin D2.
Consider Supplements: For many, especially those with low sun exposure, a vitamin D3 supplement is the most reliable way to maintain adequate levels.
Check Labels: Always read nutrition labels on food products to confirm fortification and avoid excessive sugar intake from fortified beverages.
Consult a Professional: Speak with a healthcare provider to determine the best dietary and supplementation plan for your individual vitamin D needs.

Understanding Vitamin D: More Than Just Sunlight

Vitamin D is a fat-soluble vitamin that is critical for the body's absorption of calcium and phosphorus, two minerals essential for healthy, strong bones. While the body produces vitamin D when skin is exposed to sunlight, dietary sources play a vital role, especially during winter months, for those with limited outdoor access, or for individuals with darker skin. A deficiency can lead to a host of health issues, including bone pain and weakness.

The Best Naturally Occurring Sources

Incorporating these natural sources into your diet is an excellent first step in managing vitamin D levels.

Fatty Fish: Often considered the best natural food source, fatty fish are rich in vitamin D. Excellent options include:
- Salmon: A 3.5-ounce serving of sockeye salmon can provide a significant portion of the Daily Value (DV). Wild-caught salmon generally contains more vitamin D than farmed varieties.
- Sardines and Herring: These small, canned or fresh fish are packed with vitamin D and omega-3 fatty acids. Canned sardines are convenient and can be added to salads or toast.
- Mackerel and Trout: Both offer solid amounts of vitamin D per serving.
Cod Liver Oil: A single teaspoon of cod liver oil provides a massive dose of vitamin D, making it a powerful supplement option for those who don't enjoy fish.
Egg Yolks: The yolk contains a small but helpful amount of vitamin D. Eggs from pasture-raised chickens that are exposed to sunlight will contain higher levels.
Beef Liver: While not a favorite for everyone, beef liver contains some vitamin D, along with other key nutrients.
Mushrooms: Mushrooms are a unique plant-based source of vitamin D. Like humans, they produce vitamin D when exposed to UV light. Look for mushrooms labeled as 'UV-exposed' for significantly higher vitamin D content.

The Power of Fortified Foods

Because natural food sources are limited, many products are fortified with vitamin D to help boost public intake. Always check the nutrition labels to confirm a product's vitamin D content.

Fortified Milks: Most cow's milk in the U.S. is fortified with vitamin D. Plant-based alternatives like soy, almond, and oat milk are also commonly fortified.
Breakfast Cereals and Oatmeal: Many ready-to-eat cereals and some oatmeals are enriched with vitamin D. This can be an easy way to start your day with a boost.
Fortified Orange Juice: Some brands of orange juice are fortified with vitamin D, offering a dairy-free beverage option.
Margarine: Some fat spreads and margarines have added vitamin D.

Meal Planning for Vitamin D

Building a diet around these foods can help combat deficiency. Here are some meal ideas:

Breakfast: Have fortified cereal with fortified milk or a scrambled egg made with vitamin D-rich yolks.
Lunch: Enjoy a tuna salad sandwich on fortified bread or a salmon and vegetable salad.
Dinner: Grill or bake fatty fish like salmon or trout, served with UV-treated mushrooms.
Snacks: A glass of fortified milk or a serving of fortified yogurt can help boost intake.

Natural vs. Fortified Sources of Vitamin D


Feature	Naturally Occurring Foods	Fortified Foods
Primary Sources	Fatty fish (salmon, trout), eggs (yolks), mushrooms (UV-treated), beef liver	Milk (dairy and plant-based), cereals, orange juice, yogurt, margarine
Vitamin Type	Primarily Vitamin D3 (from animal sources) and Vitamin D2 (from mushrooms)	Often Vitamin D2, but can be D3; varies by product and fortification process
Reliability	Content can vary based on factors like the animal's diet or UV exposure.	Consistent, regulated content is listed on nutrition labels.
Best For	Maximizing intake from whole, unprocessed foods and benefiting from other nutrients like omega-3s.	Conveniently boosting intake for those with dietary restrictions or who need more consistent sources.
Considerations	Some sources like fish liver oil have very high doses and should be used cautiously.	Watch for added sugars, especially in fortified beverages like orange juice.

Supplements: When Diet Isn't Enough

For many, especially those with limited sun exposure, a food-based approach might not be enough to meet the daily recommended intake. In these cases, a vitamin D supplement may be recommended by a healthcare provider.

D2 vs. D3: Supplements are available as either vitamin D2 or D3. Vitamin D3 is generally considered more effective at raising and maintaining blood levels.
Who Needs Supplements?: Individuals with certain medical conditions, older adults, those with limited sun exposure, and people with darker skin may benefit most from supplementation. Always consult a doctor before starting a new supplement regimen.

Conclusion: A Balanced Approach for Optimum Health

Addressing a vitamin D deficiency requires a multi-faceted approach. By combining nutrient-dense natural foods like fatty fish and UV-exposed mushrooms with reliably fortified products, you can significantly increase your daily intake. For many, integrating a vitamin D supplement is also a necessary and effective strategy. Remember to prioritize variety in your diet and consult with a healthcare professional to determine the best course of action for your individual health needs. Consistent effort and attention to your dietary choices can lead to improved bone health and overall well-being. A diet rich in vitamin D, alongside responsible sun exposure, offers the most comprehensive way to prevent and treat a deficiency.

Dietary Guidelines for Americans

Frequently Asked Questions

The best natural sources of vitamin D are fatty fish such as salmon, trout, mackerel, and sardines. Other good natural sources include fish liver oils, egg yolks, and mushrooms that have been exposed to UV light.

Fortified foods are products that have nutrients added to them during processing. Many cereals, milk (dairy and plant-based), orange juice, and yogurt are fortified with vitamin D and can be an excellent and convenient dietary source.

Yes, vegan sources of vitamin D include mushrooms that have been treated with UV light and fortified plant-based milks like soy, almond, and oat milk. Vegans may also need supplements to meet their needs.

It is often difficult to get all the vitamin D you need from food alone, as few foods contain high amounts naturally. For many people, especially those with limited sun exposure, a combination of diet and supplementation is necessary.

Yes, vitamin D3 (cholecalciferol) is typically sourced from animals, while vitamin D2 (ergocalciferol) comes from plant sources like UV-exposed mushrooms. Vitamin D3 is generally considered more effective at raising blood levels.

Vitamin D plays a critical role in regulating calcium and phosphate levels, which are necessary for maintaining strong and healthy bones and teeth. It also supports immune function.

People with limited sun exposure, those living in northern latitudes, older adults, individuals with darker skin, people with certain medical conditions, and those following a strict vegan diet are at a higher risk of deficiency.