For healthy vitamin D snacks, choose fortified options like milk, yogurt, or orange juice, and naturally rich foods such as egg yolks, fatty fish (salmon, sardines, tuna in small amounts), beef liver, and UV-exposed mushrooms, pairing them with healthy fats for better absorption.
The best sources are the flesh of fatty fish and fish liver oils. Smaller amounts are found in egg yolks, cheese, and beef liver. Certain mushrooms contain some vitamin D2; in addition some commercially sold mushrooms contain higher amounts of D2 due to intentionally being exposed to high amounts of ultraviolet light.
Which foods are high in vitamin D?
Vitamin D, K2, and magnesium combined with keto and intermittent fasting may significantly reduce plantar fasciitis pain in the long term. Dr. Eric Berg DC Bio: Dr. Berg, age 59, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting.
To quickly increase Vitamin D, combine safe sunlight exposure (10-20 mins daily without sunscreen for lighter skin), taking high-dose Vitamin D3 supplements (consult a doctor first), and eating foods like fatty fish (salmon, tuna), egg yolks, fortified milk/cereals, and sun-exposed mushrooms, ensuring you take supplements with a fat source for better absorption.
No natural fruits are high in Vitamin D; it's primarily from sunlight, fatty fish, and fortified foods, but some fruits help absorption (avocado, banana) or are fortified (orange juice), while dried figs and apricots offer some benefits, so focus on fortified juices, plant milks, or supplements for D, alongside fruits that support its function.
Symptoms when vitamin D is low
Fatigue. Not sleeping well. Bone pain or achiness. Depression or feelings of sadness.
Inadequate vitamin D can lead to osteoporosis, increased risk of falls, fractures and bone and muscle pain. In the foot and ankle, stress fractures of the metatarsal bones and ankle may be seen in those with vitamin D deficiency, as well as generalized foot pain.
Chinese Medicine Interventions for Plantar Fasciitis
Often combined with moxibustion—a heat therapy using the dried herb mugwort—acupuncture for plantar fasciitis is highly effective. The needles target points on the foot and lower leg, helping to stimulate tissue repair, resolve inflammation, and relieve pain.
When vitamin D levels are low and the body isn't able to properly absorb calcium and phosphorus, there is an increased risk of bone pain, bone fractures, muscle pain, and muscle weakness. In older adults, severe vitamin D deficiency (levels less than 10 ng/mL) may also contribute to an increased risk of falls.
Egg yolks
So skip the egg-white-only scramble if you're going for vitamin content. How much? One large egg yolk contains around 41 IUs of vitamin D, or roughly 5% of the recommended daily value. Try this: A veggie omelet with mushrooms (more on those below!)
Mushrooms: Certain mushrooms, such as maitake, morel, and shiitake, can produce vitamin D when exposed to sunlight. When fresh button mushrooms are deliberately exposed to the sun during midday for a duration of 15 to 20 minutes, they can produce significant amounts of vitamin D2.
In American diets, fortified foods (e.g., milk, breakfast cereals) provide most of the vitamin D. Few foods naturally contain vitamin D. The flesh of fatty fish (such as trout, salmon, tuna, and mackerel) and fish liver oils are among the best sources [17,1].
Good sources of vitamin D
Dr. Dreger offers 5 tips for combating that bone loss:
If you're dealing with high levels of oxidative stress because of depression or anxiety, your plantar fascia may be at increased risk for injury and inflammation.
Devil's claw is a commonly used herb in treating muscle, tendon and ligament problems, joint pain and inflammation. Researchers attribute this to harpagoside, an active plant compound in devil's claw.
The root cause of plantar fasciitis is often overuse or sudden stress on the plantar fascia ligament, leading to microscopic tears, inflammation, and pain, usually triggered by factors like sudden activity increases, improper footwear, foot structure issues (flat feet/high arches), excess weight, tight calf muscles, or prolonged standing, all overloading the fascia. It's essentially a repetitive strain injury where the tissue can't handle the load, often linked to underlying tightness or biomechanical issues in the foot and ankle.
In children, it can cause rickets. Rickets is a rare disease that causes the bones to become soft and bend. African American infants and children are at higher risk of getting rickets. In adults, severe vitamin D deficiency leads to osteomalacia.
Seven vitamins known to support nerve repair are B1 (thiamine), B2 (riboflavin), B6 (pyridoxine), B12 (cobalamin), Vitamin D, Vitamin E, and Vitamin C. These vitamins promote nerve regeneration, reduce inflammation, and provide antioxidant protection to support overall nerve health.
Medical conditions that can cause foot pain
Vitamin and mineral deficiencies, including B2, B3, B5, B6, B9, B12, C, D, iron, and magnesium, are among the most common causes of unexplained fatigue. Vitamin D deficiencies affect over 50% of the global population, and approximately 12.5% have iron deficiency anemia.
A deficiency in Vitamin D can cause dry eye symptoms. However, supplements may help by reducing inflammation on the eye's surface, according to a 2020 article.
Some of the effects of vitamin D deficiency include: