Did you know that vitamin D plays a crucial role not just in bone health, but also in supporting your mental health and immune system? It’s one of those powerhouse nutrients your body truly depends on.
However, many people don’t realize how tricky it can be to get enough vitamin D. Unlike other vitamins, vitamin D isn’t found abundantly in many foods. Plus, several factors can interfere with your ability to absorb or produce enough of it — including age, weight, and certain health conditions that affect fat absorption.
If you’ve had bariatric surgery, keeping your vitamin D levels up can be even more challenging. Bariatric procedures often change the way your body absorbs nutrients, putting you at a higher risk for deficiencies, including vitamin D.
How to Boost Your Vitamin D Levels
So what can you do to make sure you’re getting enough? Here are some practical steps:
Eat foods rich in vitamin D:
While there aren’t tons of natural sources, some foods can help. Fortified cereals and milk, fatty fish like salmon, egg yolks, and even certain mushrooms provide small amounts of vitamin D.
Get some sunshine:
Sunlight triggers your body to produce vitamin D. However, the darker your skin tone or the more consistently you wear sunscreen (which is still very important for skin protection!), the less vitamin D you’ll make from the same amount of sun.
Consider supplements:
Vitamin D3 is the preferred form because it’s more potent and effective at raising your levels, though vitamin D2 also helps.
Take it with food:
Vitamin D is a fat-soluble vitamin, meaning your body absorbs it better when it’s taken with a meal or snack that contains a little fat.
Want to Learn More?
For more detailed information about vitamin D, check out this resource from the National Institutes of Health. You can also check out our blog post “Why Bariatric Vitamins Are a Must After Weight Loss Surgery” to learn more about supplementing your nutrition after bariatric surgery.
By Devon Price, RD/LD

Nutrition and wellness have been at the heart of Devon’s career since graduating from Murray State University in 2009 with a degree in Nutrition and Dietetics. She has spent most of her career in bariatrics, specializing in helping individuals navigate sustainable, healthy change. Outside of work, she is a wife and mom of four who enjoys painting, reading, and baking the occasional perfect macaron.