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Pairing your vitamin D with foods that contain certain nutrients–including healthy fats, magnesium, and zinc–can help your body absorb it more efficiently.
1. Fatty Fish
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Fatty fish that are high in omega-3s are a source of healthy fats that are needed for vitamin D absorption. Vitamin D is a fat-soluble vitamin, which means it’s absorbed with dietary fat.
Fish such as salmon, mackerel, sardines, and tuna are excellent sources of omega-3 fatty acids. Salmon, sardines, and tuna are also good sources of vitamin D.
2. Avocado
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Avocados are another source of healthy fats that could improve absorption of vitamin D when paired together. Avocados also contain magnesium, which aids vitamin D metabolism in the body.
Avocados can be added to salads, bowls, sandwiches, toasts, and more. Frozen avocados can also be added to smoothies.
3. Olive Oil
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Olive oil is mostly a source of monounsaturated fat, a type of healthy dietary fat. Adding olive oil to your meal can help provide the fat needed to support vitamin D absorption.
4. Nuts and Seeds
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Not only will nuts and seeds provide a source of omega-3 fats, but they also provide magnesium, both of which are ideal for aiding vitamin D absorption.
Nuts or seeds that are high in magnesium include:
Pumpkin seeds also provide zinc, which is needed for the body to convert vitamin D to its active form
Nuts and seeds can be added to oatmeal or yogurt bowls in the morning, salads for lunch, or as a snack mix throughout the day.
5. Beans
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Some bean varieties are rich in magnesium. For example, edamame (soybeans), black beans, and kidney beans are all excellent sources of magnesium. This makes beans a helpful side dish for optimizing your vitamin D intake.
Beans can be added to salads, bowls, soups, or stews.
6. Yogurt
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Yogurt can be a source of fat, but it is also a good source of magnesium and zinc. In addition, yogurt is a source of menaquinone (vitamin K2), which may work synergistically with vitamin D to support bone health.
Yogurt can be part of a healthy breakfast or consumed as a snack. Add fruit, nuts, or seeds to further help with vitamin D absorption.
7. Seafood
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In addition to being great sources of vitamin D, shellfish, especially oysters, are an excellent source of zinc, providing 30 times more zinc than other animal proteins. Crab and shrimp are also good sources.
Seafood, including shellfish, also provides healthy fats that are essential for the absorption of vitamin D.
Nutrients That Aid Vitamin D Absorption
Vitamin D should be taken with a meal. In one study, people who took their vitamin D supplements with their largest meal of the day had a 50% increase in their vitamin D levels. This is a simple and practical approach to improving vitamin D absorption.
Nutrients that may help with the absorption of vitamin D include:
- Healthy fats: Vitamin D is a fat-soluble vitamin. Therefore, consuming fat with vitamin D can improve absorption of vitamin D.
- Magnesium: Magnesium is a cofactor that helps with vitamin D metabolism. Research has shown that supplementing magnesium and vitamin D combined (vs. vitamin D alone) raises serum vitamin D levels to a greater extent.
- Vitamin K2: Vitamin K does not improve absorption of vitamin D. However, both nutrients are needed for calcium metabolism. Vitamin D helps with calcium absorption. Vitamin K2 helps proteins (osteocalcin) carry calcium to the bones.
- Zinc: Zinc is needed to convert vitamin D into its active form. One study found that supplemental zinc (compared to placebo) improved vitamin D levels.