Five foods you shouldn't mix with vitamin D

Some foods can affect how your body absorbs vitamin D or how well vitamin D works in your body.

While some of these foods are nutritious, you may need to cut back on them if you take vitamin D supplements.

Foods rich in fiber

Foods rich in fiber can help improve digestion and lower cholesterol. They can also help control blood sugar.

However, some studies have shown that high-fiber foods can cause the body to remove vitamin D more quickly, meaning it absorbs and uses less vitamin D before it is excreted.

Some fiber-rich foods include:

- Vegetables: pumpkin, artichoke, spinach, carrots, zucchini

- Legumes: lentils, red beans, chickpeas

- Cereals: quinoa, brown rice, oatmeal

- Nuts and seeds: almonds, pistachios

You don't have to stop eating these foods; it's best to wait a few hours between eating fiber-rich foods and taking vitamin D supplements.

You can also try taking vitamin D with fatty foods to help your body absorb it more easily.

Foods rich in phytosterols

Some foods rich in phytosterols, such as cooking or salad oils (canola oil or olive oil) or nuts and seeds (pistachios, sesame seeds), can reduce the body's ability to use vitamin D.

A 2024 study found that plant sterols (phytosterols) and vitamin D have a similar structure and may compete for the same absorption pathways in the body.

In non-human studies, researchers have observed that phytosterols reduce vitamin D by up to 36 percent. However, there is not enough evidence to confirm that this occurs in humans.

To avoid any possible reduction in vitamin D absorption, you can consider other alternative fatty foods, such as fatty fish, avocados, or egg yolks.

Researchers also suggest taking vitamin D at a different time of day than when you eat large amounts of sterol-rich foods. For example, if you eat a meal rich in phytosterols in the morning, take your vitamin D in the evening.

Coffee

Some studies show that high caffeine intake may be associated with vitamin D deficiency, especially in people who consume more than two cups per day.

Although more research is needed to confirm this link between vitamin D and caffeine, it may be best to limit your caffeine intake if you are vitamin D deficient or currently take daily vitamin D supplements.

You should also consider taking your vitamin D supplement at least an hour away from coffee.

Sweet drinks and carbonated drinks

If you regularly drink carbonated drinks, you may want to consider limiting your consumption, especially if you are vitamin D deficient. The added sugar and caffeine in some carbonated drinks can impair vitamin D absorption.

In a 2014 study, researchers found that high consumption of sugary drinks was associated with lower vitamin D levels in premenopausal women.

The researchers noted that vitamin D levels were significantly lower in women who consumed more than three sodas per week.

Consider cutting back on soda and other sugary drinks if you take vitamin D supplements, especially if you have a vitamin D deficiency.

Foods rich in phytates and oxalates

Phytates and oxalates are chemical compounds found naturally in foods like spinach, almonds, buckwheat, rhubarb, and Swiss chard.

Although these foods do not directly affect vitamin D absorption, they can affect calcium absorption because phytates and oxalates bind to calcium or form insoluble complexes with it in the body.

Since calcium and vitamin D work closely together to maintain bone density and prevent bone loss, decreased calcium absorption may also reduce the beneficial effects of vitamin D consumption.

How to get the most out of vitamin D

Although high-fiber foods and some plant-based foods can affect vitamin D absorption, they can still support overall health and you don't need to avoid them.

Instead, be more consistent with vitamin D supplements or eat more vitamin D-rich foods to ensure you meet your needs.

You may also consider taking vitamin D with meals rich in healthy fats and spacing it out between meals or other medications that reduce its absorption.

If you have symptoms of vitamin D deficiency, such as back pain, persistent fatigue, or bone and muscle pain, despite taking vitamin D supplements, talk to your doctor.