Vitamin D deficiency: what to eat

Vitamin D helps the body absorb calcium and supports bones and muscles. Dietary sources include oily fish, egg yolk, liver and foods with added vitamin D, such as some fortified milks, breakfast cereals or spreads. Product recipes differ, so read the label rather than assuming every version contains vitamin D.

A food plan may be useful when intake is low, but it does not replace assessment of a blood-test result. Limited sun exposure, problems absorbing nutrients and some medicines can also contribute. Vitamin D deficiency can be associated with fatigue, joint pain or generalised weakness, although these symptoms have many possible causes.

Include a source of oily fish when it suits your diet, and use fortified products as part of ordinary meals. Eggs can add a smaller dietary source. Keep meals varied with calcium-containing foods, because vitamin D and calcium work together for bone health. Do not take large amounts of vitamin D or combine several supplements without checking the total with a clinician or pharmacist.

If you follow a vegan diet, avoid fish or eggs, or have a condition affecting absorption, ask for an individual plan. A clinician can review your result, diet, medicines and whether a supplement is appropriate. You can also read about Vitamin D Deficiency and related Fatigue.

Arrange medical advice if deficiency was found on testing, symptoms persist, or you have bone or muscle pain, repeated falls or a history of a stress fracture. Seek urgent help for sudden severe weakness, a new inability to walk, confusion, or a serious injury after a fall. These features need assessment rather than dietary changes alone.

Ask which foods fit your diet, whether your test needs repeating, what supplement plan is suitable, and whether another condition or medicine could explain your result. Mention any history of obesity, kidney problems, digestive disease, fractures or symptoms such as low mood.