Vitamin D is important for bones, muscles, and the immune system. Besides sunlight exposure, certain foods can contribute natural vitamin D. Here you can see which foods are classified as suitable or unsuitable with vitamin D deficiency.
With Vitamin D Deficiency, 251 foods are currently allowed and 17 foods are not recommended. Check all foods in the interactive tool above.
The best natural vitamin D sources are fatty fish such as salmon, mackerel, herring, and sardines. Egg yolks, cod liver oil, and certain mushrooms (especially UV-exposed ones) also contain vitamin D. Many foods are additionally fortified with vitamin D.
Diet alone is usually not sufficient to correct vitamin D deficiency, as most foods contain only small amounts. Sunlight is the most important source. For diagnosed deficiency, supplements are often recommended.
Alcohol inhibits vitamin D utilization in the body and should be reduced. Very high-fat foods can impair absorption. Foods high in oxalic acid such as spinach and Swiss chard may affect calcium absorption, which is closely linked to vitamin D.
The recommended daily intake for adults is 800 IU (20 micrograms). For diagnosed deficiency, therapeutic doses under medical supervision are significantly higher. The actual amount needed depends on sun exposure, skin type, and age.
The best sources are fatty fish (salmon, herring, mackerel), cod liver oil, egg yolks, and mushrooms (especially after UV exposure). In some countries, margarine and certain dairy products are fortified with vitamin D.
Only with difficulty, as vitamin D occurs in sufficient amounts in very few foods. The main source is sunlight on the skin. During winter months, supplementation of 800-1000 IU daily is recommended.