In a recent Instagram reel, Dr. Daniel Pompa, a trusted voice in cellular healing and detox, spotlighted an often-overlooked yet essential nutrient known as, “vitamin D”. Known as the “sunshine vitamin,” vitamin D plays a critical role in maintaining immune function, regulating hormones, supporting strong bones, and even stabilizing mood. While natural sunlight remains the body’s most effective source of vitamin D, Dr. Pompa emphasized that food can also be a powerful tool, especially for individuals with limited sun exposure or absorption issues.
Among the top dietary sources he mentioned are sardines. These small, oily fish are nutrient-dense and rich in both omega-3 fatty acids and vitamin D. A modest serving can deliver a meaningful dose of this vital nutrient. Sardines also offer calcium and protein, supporting overall health in a convenient, shelf-stable form. Their affordability and versatility make them an easy addition to everyday meals.
Dr. Pompa also encouraged embracing egg yolks as part of a balanced, nutrient-focused diet. Contrary to outdated fears around cholesterol, egg yolks—particularly from pasture-raised hens—are a natural source of vitamin D. They also provide essential fats that help with the absorption of fat-soluble vitamins. Including whole eggs regularly can be a simple way to naturally support vitamin D levels without relying solely on supplementation.
Dairy products came up next, with an important caveat: they must be grass-fed. Milk, yogurt, and butter from grass-fed cows tend to contain higher levels of fat-soluble vitamins, including D, A, and K2. These nutrients often work together in the body, enhancing their overall bioavailability and benefit. Choosing full-fat, high-quality dairy can offer more than just a creamy texture—it can also support metabolic and hormonal health when consumed in moderation.
For those on a plant-based or vegetarian diet, Dr. Pompa recommended mushrooms as one of the few naturally occurring vegan sources of vitamin D. Specifically, mushrooms that have been exposed to sunlight or UV light can contain significant levels of vitamin D2. While D2 is not as potent or bioavailable as the D3 found in animal products, it still contributes meaningfully to overall vitamin D status and can be a helpful addition to meat-free diets.
Dr. Pompa’s core message remains clear: while supplements have their place, food should be the foundation of any nutrition strategy. Whole, minimally processed foods not only provide vitamin D but also contain co-factors and complementary nutrients that help the body absorb and use them effectively. By being intentional about sourcing and food choices, it’s possible to support vitamin D levels naturally—especially during seasons or lifestyles where sun exposure is minimal.
As always, Dr. Pompa encourages regular testing and working with a healthcare provider to monitor and optimize vitamin D levels. With a food-first approach and the right knowledge, staying nourished doesn’t have to be complicated—it can start with something as simple as what’s on your plate.
To learn more about Dr. Pompa and the Pompa Program, check out the website.
Disclaimer: Dr. Daniel Pompa is an expert health coach, author, speaker, trainer, and family man on a mission to bring answers to a hurting world.
Information provided is for general purposes and not intended to provide medical advice, diagnosis, or treatment. Please seek the advice of a healthcare professional for your specific health concerns. Individual results may vary. Statements are not intended to diagnose, prevent, treat, or cure any disease.
