How to Get More Vitamin D Naturally

Worried about a vitamin D deficiency? We asked two registered dietitian nutritionists how you can increase your vitamin D intake. Their answers may surprise you.

March 02, 2021

By: Kassondra Cloos

Related To:

Eat Foods Fortified With or Naturally Rich in Vitamin D

When we think of vitamin D, which we need to keep our bones, teeth and muscles healthy, we usually think of the sun. But while spending time outdoors is a great way to naturally absorb vitamin D, it’s not the only way. We asked two registered dietitian nutritionists for their suggestions on how to get more of it. Aside from eating foods that are naturally rich in it, says Shana Minei Spence, a New York-based registered dietitian nutritionist who runs the health website The Nutrition Tea, you can look for foods in the grocery store that are fortified with vitamin D, like milks (both plant-based and dairy), yogurt, cereal and orange juice. “Many people are deficient, so I recommend taking a vitamin supplement if needed,” she says.

Spend Time Outdoors in the Sun

“Vitamin D from regular sun exposure is one of the best ways for us to get an adequate supply [of vitamin D],” says May Zhu, a registered dietitian nutritionist who runs a blog called Nutrition Happens and works with companies like Setton Farms and Quaker Oats. We may only need 10 minutes to half an hour of midday sun exposure a few days a week in order to get sufficient vitamin D, she says. “However, skin color and skin sensitivity — in addition to your living location — can also affect the timing and absorption,” she says, which is why it’s important to make sure you’re eating vitamin D-rich foods, too. Make sure to protect your skin when you head out.

Learn More: 15 Best Mineral Sunscreens for Your Face

Salmon

Vitamin D is fat-soluble, “which means it’s stored in the body once we have adequate amounts,” May says. “This also means the body can take that vitamin D reserve and use it for months.” Fatty fish like salmon, sardines and tuna are rich in vitamin D, and salmon is at the top of May’s list. Try roasting or grilling salmon with a homemade citrus marinade for an ultra fresh-tasting meal, or topping eggs benedict with smoked salmon and a poached egg at brunch.

Learn More: Salmon Eggs Benedict Recipe

Sardines

You can find vitamin D in fatty fish like sardines, salmon and tuna. Sardines might not come to mind first when you think of tasty foods, but they can be more versatile than you think. Food Network calls them the "under-appreciated fish" and suggests grilling them with lemon juice, tossing them in a salad or making sardine-stuffed eggs.

Mushrooms

Mushrooms are the only plant-based food that’s rich in vitamin D, thanks to their ability to produce it when it exposed to sunlight—much like humans do. Studies have shown that mushrooms can generate "nutritionally relevant" amounts of Vitamin D when exposed to natural sunlight or UV lamps, according to an article published in the journal Nutrients. May and Shana both recommend them as a good source of vitamin D. Mushrooms are a staple in many plant-based alternatives to meat, and you can get pretty creative with them.

Learn More: Mushrooms and Polenta Monk’s Bowl Recipe

Eggs

For a vegetarian alternative to fatty fish, both Shana and May recommend eggs as a good source of vitamin D. Try making your own deviled eggs for a fun challenge in quarantine, or poaching or soft-boiling one to put on top of your avocado toast at brunch. Eggs and mushrooms are both great in ramen bowls, too.

Learn More: Rev Up Your Ramen

Avocados

Research has shown that pairing vitamin D-rich foods with a source of fat or magnesium can significantly increase your body’s absorption of the vitamin, according to an article published in the Journal of the American Osteopathic Association. May recommends avocados as a great source of magnesium, so get excited — that’s a solid excuse for splurging on avocado toast at brunch, thanks to the high magnesium content in avocados. 

Learn More: Quinoa Avocado Toast Recipe

Nuts and Seeds

Nuts and seeds are also high in magnesium, May says. If homemade trail mix or sunflower seeds atop your fancy avocado toast doesn’t cut it for you, try leveling up with your own homemade nut bars. Swap out the honey for agave nectar if you want to make them vegan.

Learn More: Fruit, Nut and Seed Bars Recipe

Tofu

Tofu is also rich in magnesium, May says, which can help your body absorb more of the vitamin D you take in. Try this Korean bean paste stew recipe below for a flavorful dose of tofu.

Learn More: Bean Paste Stew with Sweet Potato Leaves

Beans

Legumes like beans are rich in magnesium, May says, and therefore smart to add to your diet to better absorb the vitamin D in other foods you’re eating. Black beans can be spiced and turned into a tasty side for other dishes too. Some cheeses, which you can use as a topping, can be a good source of vitamin D as well.

Learn More: Pineapple Black Bean Guacamole

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How to Get More Vitamin D Naturally

Related To:

Eat Foods Fortified With or Naturally Rich in Vitamin D

Spend Time Outdoors in the Sun

Salmon

Sardines

Mushrooms

Eggs

Avocados

Nuts and Seeds

Tofu

Beans

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