What to eat to fulfill vitamin D deficiency?

November 7, 2025 •

4 min read

Approximately 42% of U.S. adults are vitamin D deficient, according to research. If you want to know what to eat to fulfill vitamin D deficiency, adjusting the diet to include specific foods can help increase levels and support bone, immune, and overall health.

Quick Summary

Address low vitamin D levels with effective natural and fortified food sources. This guide highlights fatty fish, mushrooms, and dairy to incorporate into a diet for optimal health benefits.

Key Points

Eat Fatty Fish: Include oily fish like salmon and trout for the best natural vitamin D sources.
Choose Fortified Foods: Select fortified milk, plant-based alternatives, cereals, and orange juice to boost vitamin D intake.
Incorporate UV-Exposed Mushrooms: Look for mushrooms treated with UV light, a strong plant-based source of vitamin D2.
Don't Forget Eggs: Egg yolks, especially from outdoor-raised chickens, offer moderate vitamin D levels.
Consider Cod Liver Oil: This supplement offers a concentrated dose of vitamin D.
Know Your Risk Factors: Those with dark skin, limited sun exposure, or medical conditions should monitor their vitamin D intake.
Consult a Doctor for Supplements: If food isn't enough, discuss vitamin D supplementation with a healthcare professional.

Understanding Vitamin D: Why It Matters for Health

Vitamin D, a fat-soluble vitamin, is crucial for calcium absorption. This is essential for building and maintaining strong bones. A deficiency can lead to bone problems like rickets in children and osteomalacia in adults. It's also linked to a weakened immune system, fatigue, and depression. While the body can create vitamin D from sun exposure, factors like location, skin tone, and lifestyle can limit this. This makes dietary sources and fortified foods essential.

Best Natural Food Sources of Vitamin D

Nature offers excellent vitamin D sources, mainly from animal products and certain mushrooms. Adding these to the diet can help improve vitamin D status.

Fatty Fish: Often the best natural source, oily fish are packed with vitamin D. Examples include:
- Salmon: A 3.5-ounce serving of sockeye salmon offers around 570 IU of vitamin D. Wild-caught salmon generally has more vitamin D than farmed varieties.
- Trout: Farmed rainbow trout provides about 645 IU per 3-ounce serving.
- Sardines: A convenient option, a serving of Atlantic sardines (canned in oil) can provide 46 IU.
- Mackerel and Herring: Other fatty fish that contain good vitamin D levels.
Cod Liver Oil: This supplement is a potent vitamin D source, with one tablespoon containing 1,360 IU, which is more than the recommended daily amount for most adults.
Mushrooms: The main non-animal source of vitamin D, mushrooms produce vitamin D2 when exposed to UV light. Some commercially grown mushrooms are treated with UV light to boost their vitamin D content. For instance, a half-cup of UV-exposed white mushrooms can provide 366 IU.
Egg Yolks: The vitamin D content in eggs depends on the hen's sun exposure and feed. Eggs from chickens raised outdoors or given vitamin-D-enriched feed have higher levels, with one large scrambled egg containing about 44 IU.
Beef Liver: Provides a small amount of vitamin D, offering 42 IU per 3 ounces.

Fortified Foods: Boosting Vitamin D Intake

Many products are fortified to help people meet their daily vitamin D needs because few foods naturally have high amounts of the vitamin. Always check the nutrition label to see if a product is fortified.

Milk: Most cow's milk in the U.S. is fortified with vitamin D, providing 100-120 IU per cup.
Plant-Based Milks: Soy, almond, and oat milks are often fortified with vitamin D. They are a good alternative for those who avoid dairy.
Orange Juice: Some brands of orange juice are fortified to provide vitamin D.
Breakfast Cereals: Many breakfast cereals are fortified, with a single serving often contributing about 80 IU.
Yogurt and Margarine: Some dairy products and fat spreads also contain added vitamin D.

Comparing Vitamin D Sources

Understanding the vitamin D concentration in different food categories can help make informed dietary choices. The table below compares common animal-based, plant-based, and fortified options.


Source Category	Example Foods	Typical Vitamin D Content	Notes
Natural Animal Sources	Salmon, Cod Liver Oil, Trout, Sardines	High. A single serving can provide a significant portion of the daily value.	Also excellent sources of omega-3 fatty acids.
Natural Plant/Fungal Sources	UV-Exposed Mushrooms	Variable. Content depends on UV exposure during growth.	Mushrooms contain vitamin D2, which may be less potent than D3.
Fortified Animal Products	Cow's Milk, Yogurt	Moderate. Consistent, reliable source with a known amount of vitamin D added.	Levels depend on the fortification process.
Fortified Plant-Based Products	Soy Milk, Almond Milk, Orange Juice	Moderate. Good option for those following vegan or dairy-free diets.	Always check the product label for specific fortification levels.
Natural Lower-D Sources	Egg Yolks, Beef Liver	Low. Provides some vitamin D, but not a primary source for addressing deficiency.	Also rich in other important nutrients.

Building a Vitamin D-Rich Diet

Combining natural and fortified food sources is effective for combating a vitamin D deficiency through diet. Starting with fortified cereal and milk is a good idea. Lunch could include a tuna salad sandwich. Dinner with baked salmon, UV-exposed mushrooms, and vegetables provides substantial vitamin D. Eating fatty foods with vitamin D sources can improve absorption. Pairing fish with healthy fats or taking supplements with a meal is a good strategy.

Role of Supplements

Food alone might not be enough to resolve a vitamin D deficiency, especially for those with malabsorption issues, dark skin, limited sun exposure, or during the winter. Vitamin D supplements are safe and effective ways to meet daily needs. Consulting a doctor before starting supplementation is crucial to determine the correct dosage and confirm a deficiency with a blood test.

Conclusion

Addressing a vitamin D deficiency through diet needs a commitment to include various food sources. Eating fatty fish, UV-exposed mushrooms, and fortified foods can significantly increase vitamin D intake. While sunlight is a primary source, dietary strategies and supplements offer a consistent way to maintain healthy levels. This helps support bodily functions, from strong bones and teeth to a robust immune system. Always get medical advice to confirm a deficiency and determine the best action for health.

Frequently Asked Questions

The best natural food sources of vitamin D are fatty fish such as salmon, trout, sardines, and mackerel. Other sources include cod liver oil, UV-exposed mushrooms, and egg yolks from outdoor-raised hens.

Fortified foods, which have vitamin D added to them, provide a convenient and reliable way to increase intake. Common fortified products include milk, plant-based milks, some cereals, and orange juice.

Yes, aside from supplements, the primary vegetarian source of vitamin D is mushrooms, particularly those that have been exposed to ultraviolet (UV) light. Mushrooms contain vitamin D2, and UV exposure significantly increases their potency.

For many people, it can be difficult to get enough vitamin D from food sources alone, especially during darker months or with certain risk factors. This is why a combination of fortified foods, natural sources, and sometimes supplements is often recommended.

Symptoms of vitamin D deficiency can be vague but may include fatigue, bone pain, muscle weakness, mood changes like depression, and a weakened immune system.

Yes, vitamin D2 comes from plant sources (like mushrooms), while vitamin D3 is primarily from animal sources and sun exposure. Some research suggests that vitamin D3 might be more effective at raising and maintaining blood levels.

A doctor can perform a simple blood test to measure the amount of 25-hydroxyvitamin D in your blood to determine if your levels are sufficient, insufficient, or deficient.

Yes, fortified foods are generally safe. The fortification process helps ensure that essential nutrients are added to common food products to improve public health. Check product labels to monitor your intake.