Vitamin D deficiency: 10 foods to boost your levels (when and how to eat them)

Vitamin D often gets called the “sunshine vitamin,” and for good reason — our bodies make it when our skin is exposed to sunlight. Like the sunshine itself, the “sunshine vitamin” is crucial for our overall health. The vitamin plays a key role in helping your body absorb calcium and phosphorus, keeping bones strong, supporting muscle function, helping your immune system, and even regulating your mood. However, many people around the world fall short of recommended levels of vitamin D, even in sunny climates — and unknowingly so. But when this happens, our bones, muscles, immunity, and general well-being may suffer.

Now, although one can always opt for prescribed vitamin D supplements, one of the practical ways to boost levels is through conscious dietary choices. But given that few foods naturally contain substantial amounts, knowing which foods to include — when and how to eat them — can make all the difference.

Here, we explore 10 foods that can help raise your vitamin D intake, go around the nooks and crannies of when and how to eat them, and lay down some practical tips for making these part of your everyday routine. Whether you’re just starting to focus on better nutrition or want to optimize an existing healthy diet, these food-choice strategies will help you move toward a stronger vitamin D status through delicious, everyday options.

Fatty fish are among the richest natural sources of vitamin D3. For example, wild-caught salmon can provide several hundred IU (International Units) per 100 g. One 2019 study found that salmon caught in the Baltic Sea provided 556–924 IU of vitamin D per one 3.5-ounce (100-gram) serving, 70–116% of the DV. It might be interesting to note that wild-caught varieties of fish tend to have higher vitamin D than farmed.

How to eat: Have two servings (≈100–150 g each) per week. Try grilled salmon with roasted vegetables, sardines on whole-grain toast, or a trout salad — a healthy dish that’s also garnished with taste.

Timing: Healthy fats in the fish help in the vitamin absorption, so eat it during the main meal of the day.

Fish oil, derived from the tissues of oily fish, contains the omega−3 fatty acids eicosapentaenoic acid and docosahexaenoic acid, precursors of certain eicosanoids that are known to reduce inflammation in the body. Though technically a supplement, fish liver oils (or dishes including fish liver) are high in vitamin D and vitamin A.

How to eat: If you’re using oil, take it with a meal containing fat for better absorption. If you’re eating fish liver dishes (in cuisines where available), treat them as occasional but potent.

Eggs are a convenient way to get vitamin D. While not as rich as fish, egg yolks offer small but useful amounts of vitamin D, especially in higher-quality eggs. Since the vitamin D in an egg comes from its yolk, it's important to use the whole egg — not just the whites. One yolk will give you about 40 IUs, but it’s important to remember to try not to get your daily vitamin D just from eggs.

How to eat: Eggs are quite popular in many breakfast, lunch, dinner, and dessert recipes. For egg consumption, make a breakfast omelet with vegetables and mushrooms. Or add soft-boiled eggs to salads. Because vitamin D is in the yolk and is fat-soluble, eating the whole egg with a bit of healthy fat (avocado, olive oil) helps.

Some mushrooms, especially those exposed to ultraviolet light, produce vitamin D2 and, in some cases, D3. Besides, ergosterol, which is found in mushrooms (21-107 mg/100 g), gets converted to ergocalciferol or vitamin D2 by exposure to UV light.

How to eat: It’s all about spotting the label — choose mushrooms labeled “UV-exposed” or “high vitamin D”. Use them in stir-fries, soups, or on toast. For the best health benefit, combine with healthy fat (e.g., sauté in olive oil).

Important note: While useful for vegetarians and vegans, vitamin D2 may be slightly less effective than D3.

Now, you may ask — what is fortified milk and how is it different than regular milk? Fortified milk is cow's milk that contains extra vitamins and minerals that are not naturally found in milk in significant amounts. Typically, vitamins D and A are added to milk sold in the United States. However, milk can be fortified with various other nutrients, including zinc, iron, and folic acid.

How to eat: Have a glass of fortified milk at breakfast or enjoy yogurt with fruit. Choose plain, low-added-sugar options for blood sugar control. Drinks, when paired with cereal or oats, are more convenient to consume.

For those avoiding dairy, many plant-based milks (almond, soy, oat) are fortified with vitamin D. Now, fortified foods are armed with key vitamins and minerals that more closely resemble the nutrient profile of their traditional dietary counterparts, and they also help to ensure that you’re not missing out on important nutrients due to a preference or need for these foods.

How to eat: Use these foods in smoothies, cereals, or coffee. Check the label for “vitamin D added” when you’re grocery shopping. Pair them with a source of fat for absorption (e.g., nut butter smoothie).

Apart from fortified milk and foods, there are some breakfast cereals and orange juice varieties that are fortified with vitamin D as well. Fortification involves adding vitamin D to foods that don't naturally contain it, and these fortified foods can be particularly beneficial for individuals who have limited access to sunlight or follow a vegan diet.

How to eat: Choose whole-grain cereals labeled for vitamin D and pair with fortified milk or plant milk. However, be mindful of portion sizes and sugar content. Whole fruits are always better than juices (as they retain the fiber instead of excluding that), so in case you’re relying on juices, use fortified orange juice occasionally (and check sugar levels).

Beef liver is a surprisingly solid source of vitamin D, along with iron and other key nutrients. In fact, just three ounces of cooked beef liver gives you about 42 IUs, which is around 5% of the recommended daily value.

How to eat: Enjoy liver in stir-fries or pâté once per week if you include meat. Because it’s rich in nutrients, keep the portions moderate.

Just like fortified milk and yogurt, some cheeses are fortified as well, and they help with vitamin D deficiency. For example, vitamin D-fortified regular-fat cheddar cheese is a good source of vitamin D. Apart from that, some natural cheeses contain small amounts of vitamin D.

How to eat: It’s cheese — so add it to salads, sandwiches, or enjoy as a snack with whole-grain crackers. However, opt for lower-fat varieties if you are watching saturated fat intake.

Because vitamin D is fat-soluble, the presence of healthy dietary fat enhances absorption. While not a ‘food source’ per se, combining vitamin D-rich foods with fats like olive oil, nuts, avocado, or oily fish helps.

How to eat: When having fortified milk, salad, or fish, include a drizzle of olive oil, a handful of nuts, or even some avocado slices.