What to eat when vitamin D is low?

According to the Cleveland Clinic, a staggering one billion people worldwide have a vitamin D deficiency, making it one of the most common nutritional deficiencies. Knowing what to eat when vitamin D is low can be a powerful and delicious way to increase your intake and support overall health.

Quick Summary

This guide covers dietary strategies to increase vitamin D levels, focusing on natural food sources like fatty fish, egg yolks, and certain mushrooms, as well as fortified products. It details specific food examples and provides tips for maximizing absorption to effectively combat low vitamin D.

Key Points

• Embrace fatty fish: Incorporate fatty fish like salmon, sardines, and mackerel into your weekly meals for a concentrated natural source of vitamin D.

• Don't skip the yolk: Eggs, particularly the yolk, provide a small but beneficial amount of vitamin D. Eggs from pasture-raised chickens tend to have higher levels.

• Look for fortified products: Many everyday foods such as milk, plant-based milks, cereals, and orange juice are fortified with vitamin D, making them an easy way to boost your intake.

• Utilize UV-exposed mushrooms: Special UV-treated mushrooms are an excellent vegan source of vitamin D. You can even increase the vitamin D content of store-bought mushrooms by placing them in sunlight.

• Combine with healthy fats: Because vitamin D is fat-soluble, consuming it alongside healthy fats, like those found in olive oil or avocado, can improve absorption.

• Consult a professional: For severe deficiencies, diet alone may not be enough. Talk to a healthcare provider about sun exposure and supplements to find the right approach for your needs.

Understanding the importance of vitamin D

Vitamin D is a fat-soluble vitamin crucial for many bodily functions. It plays a critical role in regulating calcium and phosphate levels, which is essential for maintaining strong bones and teeth. A deficiency can lead to significant health issues, including bone weakening conditions like osteomalacia and osteoporosis. Beyond bone health, vitamin D also supports a healthy immune system and helps regulate muscle function. While the body can produce vitamin D through sun exposure, dietary intake is an important factor, especially during winter months, for those with limited sun exposure, or for individuals with darker skin.

Natural food sources rich in vitamin D

Few foods contain significant amounts of naturally occurring vitamin D, but incorporating the best sources into your diet can make a substantial difference.

The power of fatty fish

Fatty fish and seafood are among the most potent natural sources of vitamin D. They also provide heart-healthy omega-3 fatty acids, making them a dual-purpose addition to your diet.

• Salmon: A 3-ounce serving of cooked sockeye salmon can provide a substantial portion of the daily recommended intake.
• Sardines and herring: These smaller, oily fish can be a convenient and affordable way to boost your vitamin D.
• Mackerel and trout: Both fresh and smoked varieties are excellent sources.
• Tuna: Canned light tuna also offers a good amount of vitamin D, but it is wise to opt for light tuna due to its lower mercury content.

The egg yolk debate

Contrary to old health myths, the egg yolk is a valuable source of vitamin D. The vitamin D content in eggs can vary, with higher levels found in eggs from pasture-raised chickens or those fed vitamin D-enriched diets. One large scrambled egg provides a small but helpful amount of vitamin D. Including whole eggs in your meals, rather than just the whites, is a simple way to increase your intake.

Mushrooms as a unique plant-based source

Mushrooms are the only plant-based food that can produce vitamin D. Like humans, they can synthesize vitamin D when exposed to UV light. Look for mushrooms labeled as 'UV-exposed' or simply place them in direct sunlight for 15-20 minutes to significantly increase their vitamin D2 content.

Fortified foods: a widespread source

Because many people struggle to get enough vitamin D from natural food sources alone, fortification is a common strategy. Always check nutrition labels to confirm the presence and amount of added vitamin D.

• Cow's milk and plant-based milks: Many varieties of dairy milk, soy milk, almond milk, and oat milk are fortified with vitamin D.
• Cereals and oatmeal: Numerous breakfast cereals and oatmeal products have vitamin D added to them.
• Orange juice: Some brands fortify their orange juice with vitamin D.
• Yogurt and other dairy products: Certain yogurts, cheeses, and other dairy items are excellent sources of fortified vitamin D.
• Margarine: Some fat spreads and margarines are also fortified.

Maximizing your vitamin D absorption

Vitamin D is a fat-soluble vitamin, which means it is absorbed more effectively when consumed with fat. Pairing your vitamin D-rich foods with healthy fats can help your body utilize the nutrient better.

• Cook salmon or trout with olive oil.
• Have eggs with avocado toast.
• Add fortified milk or yogurt to a smoothie with nuts or seeds.

A comparison of natural vs. fortified vitamin D sources

To help you decide which sources are best for your diet, here is a comparison of typical serving sizes and their vitamin D content, based on available data from the USDA.

Food Source	Serving Size	Approximate Vitamin D (IU)	Comments
Natural
Cod Liver Oil	1 tablespoon	1,360	Highly concentrated, also contains Vitamin A.
Sockeye Salmon	3 ounces cooked	570	Rich in omega-3s.
UV-Exposed Mushrooms	½ cup white raw, sliced	366	Excellent vegan source when properly treated.
Large Egg Yolk	1 egg	44	Content varies based on chicken diet/sun exposure.
Fortified
Vitamin D Fortified Milk	1 cup, 2% milkfat	120	One of the most common fortified sources.
Soy/Almond Milk	1 cup	100-144	Varies by brand, check labels.
Fortified Cereal	1 serving	80	Often paired with other vitamins and minerals.
Fortified Orange Juice	1 cup	100	Check sugar content.

The importance of a balanced approach

While dietary intake is vital, especially for those at risk, food alone may not be sufficient to correct a severe vitamin D deficiency. Sun exposure is the body's primary way of producing vitamin D, but many factors limit this. In cases of diagnosed deficiency, a healthcare provider might recommend a supplement to ensure adequate levels are reached and maintained. Combining a diet rich in vitamin D foods, safe sun exposure, and potentially a high-quality supplement under medical guidance offers the most comprehensive approach to managing low vitamin D. Consult your doctor to determine your specific needs and the best plan for you.

Conclusion: creating your vitamin D-boosting diet

Addressing low vitamin D through diet involves a balanced approach of consuming natural food sources and embracing fortified products. Prioritizing fatty fish like salmon and trout, including egg yolks, and adding UV-exposed mushrooms are excellent starting points. For those following vegetarian or vegan diets, fortified plant-based milks, cereals, and specially treated mushrooms are key. Remember that vitamin D is best absorbed with dietary fat, so strategically pairing these foods can increase their effectiveness. For a complete strategy, combine these dietary changes with safe sun exposure and discuss supplements with a healthcare professional to ensure optimal health. Taking proactive steps to address low vitamin D is essential for long-term bone and immune system health.

: https://www.goodrx.com/conditions/vitamin-d-deficiency/best-food-sources-for-vitamin-d

Frequently Asked Questions

Which foods contain the highest amount of vitamin D naturally?

Fatty fish, such as salmon, trout, and mackerel, contain some of the highest natural amounts of vitamin D. Cod liver oil is also an extremely potent source.

Can vegetarians and vegans get enough vitamin D from their diet?

Yes, but they must be strategic. Fortified plant-based milks (soy, almond, oat), fortified cereals, and UV-exposed mushrooms are the primary dietary sources of vitamin D for those on a vegetarian or vegan diet.

Is vitamin D from food as effective as vitamin D from sunlight?

While the body produces the most vitamin D from direct sun exposure, dietary sources and fortified foods are crucial for maintaining adequate levels, especially during months with less sunlight or for those with limited sun exposure. For optimal levels, a combination of safe sun exposure and dietary sources is ideal.

How can I tell if a food is fortified with vitamin D?

To check if a product is fortified, you must read the nutrition facts label on the packaging. The vitamin D content will be listed, often as a percentage of the daily value.

Do all mushrooms contain high levels of vitamin D?

No. The vitamin D content in mushrooms varies widely. Wild mushrooms and those specifically treated with UV light contain high levels of vitamin D2, whereas mushrooms grown in the dark contain very little.

Can I get vitamin D from cheese?

Some cheeses contain small amounts of vitamin D, but the levels are generally not as high as in fatty fish or fortified milk. Fortified varieties may contain more, so checking the label is recommended.

Do I need to eat fat with my vitamin D-rich foods?

Yes, vitamin D is a fat-soluble vitamin. Consuming it with fat enhances its absorption by the body. Pairing your vitamin D sources with healthy fats can be beneficial.