Vitamins Commonly Lacking in the Diet
Here is an overview of key vitamins that may be lacking in your diet, along with their primary food sources.
Vitamin D, often called the "sunshine vitamin," plays a key role in bone and dental health.* It helps the body utilize phosphorus and calcium, supporting bone maintenance and development.* There are two forms: ergocalciferol (vitamin D2), derived from plants, and cholecalciferol (vitamin D3), found in animal sources. Both are converted by the body into calcitriol, the active form of vitamin D.* Since sunlight is a primary source, limited sun exposure may impact vitamin D levels.*
For optimal absorption, vitamin D is best taken in smaller, consistent doses, as calcium uptake has limitations.* Where can you get vitamin D? Dietary sources include fatty fish such as salmon, herring, and tuna, as well as eggs, milk, and fortified soy beverages.
Vitamin C supports immune function, contributes to wound healing, and enhances iron absorption.* It is commonly associated with energy metabolism and reducing occasional fatigue.* Where can you get vitamin C? It is naturally present in a variety of colorful fruits and vegetables, including bell peppers, oranges, strawberries, kiwis, and broccoli.
Vitamin K plays a key role in blood coagulation and bone health.* It is naturally present in green vegetables (especially darker varieties like spinach and broccoli), seaweed, liver, milk, and fish oils. Where can you get vitamin K? A balanced diet rich in these foods can help support daily vitamin K intake.*
Vitamin E, vitamin B1, and vitamin B12 are often lacking in modern diets.* Learn more in our article on the role of vitamins in overall well-being.*