Researchers studied over 13,000 Hispanic and Latino adults to understand how much vitamin D they were getting from food and supplements. They found that most people weren’t eating enough vitamin D-rich foods like fish and milk to meet their body’s needs. However, people who took vitamin D supplements were much more likely to get enough of this important nutrient. The study shows that Hispanic and Latino communities may need special help to get adequate vitamin D, either through eating more fortified foods or taking supplements.

The Quick Take

  • What they studied: How much vitamin D Hispanic and Latino adults were getting from food and supplements, and whether they were getting enough for good health
  • Who participated: Over 13,000 Hispanic and Latino adults aged 18-74 from six different heritage groups (Mexican, Puerto Rican, Cuban, Dominican, Central American, and South American) living in four major U.S. cities
  • Key finding: About 95% of people who didn’t take supplements weren’t getting enough vitamin D from food alone, while only 32% of supplement users fell short of recommended amounts
  • What it means for you: If you’re Hispanic or Latino, you may need to either eat more vitamin D-rich foods like fish and milk, or consider taking a vitamin D supplement to protect your bone health and immune system

The Research Details

This was a large population-based study that followed Hispanic and Latino adults from 2008-2011. Researchers asked participants detailed questions about everything they ate over two separate 24-hour periods to get an accurate picture of their typical vitamin D intake. They also asked about supplement use and food preferences. The study included people from six different Hispanic and Latino heritage groups across four cities, making it representative of the diverse Hispanic and Latino population in the United States.

The researchers looked at all sources of vitamin D: foods like fish, eggs, dairy products, fortified plant-based milks, citrus juice, cereals, and supplements. They then compared how much vitamin D people were actually getting to the recommended daily amounts set by nutrition experts. This approach allowed them to see both what people were eating naturally and how supplements changed their vitamin D levels.

This study design is important because it captures real-world eating patterns rather than just what people think they eat. By including multiple heritage groups and cities, the results better represent the actual experiences of Hispanic and Latino communities. The two separate dietary recalls help account for days when people eat differently, giving a more accurate picture of their typical intake.

This is a well-designed study with a very large number of participants (over 13,000), which makes the findings more reliable. The study used validated methods for measuring food intake and included diverse populations. However, the data was collected in 2008-2011, so current eating patterns may have changed. The study shows associations but cannot prove that supplements directly cause better vitamin D levels, though the connection is very likely.

What the Results Show

The most striking finding was the huge difference between supplement users and non-users. People who didn’t take supplements were getting an average of only 5 micrograms of vitamin D per day from food—far below the recommended 10-15 micrograms daily. In contrast, people taking supplements averaged 17.4 micrograms per day, which was much closer to meeting their needs.

When researchers looked at the most common vitamin D foods, they found that fish products and dairy milk were the top sources, but people weren’t eating enough of them. On average, people ate only about 2/3 of an ounce of fish per day and less than 3/4 cup of milk daily—amounts too small to provide adequate vitamin D.

The study also revealed that supplement users tended to have higher incomes and better access to healthcare, suggesting that cost and health awareness play roles in whether people take vitamin D supplements. Despite these advantages, even supplement users were getting vitamin D from food sources at similar low levels as non-users, showing that food alone wasn’t sufficient for either group.

The research identified which foods were actually contributing vitamin D to people’s diets. Beyond fish and milk, other sources included eggs, yogurt, cheese, fortified cereals, and plant-based milk alternatives. However, none of these foods were being consumed in quantities large enough to meet vitamin D needs on their own. The study also found that supplement use was more common among people with health insurance and higher incomes, highlighting potential health disparities in this population.

Previous research has shown that Hispanic and Latino populations have higher rates of vitamin D deficiency compared to other groups in the United States. This study confirms and explains why: the typical foods eaten in Hispanic and Latino diets, while nutritious in many ways, don’t naturally contain enough vitamin D. This finding is consistent with global research showing that vitamin D deficiency is common in many populations, particularly in people with darker skin tones who live farther from the equator.

The data was collected over 15 years ago, so current eating patterns may be different, especially with more fortified foods now available. The study only measured intake at one point in time rather than following people over many years. Additionally, the study couldn’t determine whether people actually absorbed and used the vitamin D they consumed—some people’s bodies may process it differently. The research also relied on people accurately remembering what they ate, which can be challenging.

The Bottom Line

If you’re Hispanic or Latino, consider having your vitamin D levels checked by a doctor. If you’re deficient, your doctor may recommend: (1) eating more vitamin D-rich foods like fatty fish (salmon, mackerel), egg yolks, and fortified milk products; (2) taking a vitamin D supplement (typically 600-800 IU daily for adults, though some people need more); (3) getting moderate sun exposure when possible. These recommendations have strong evidence supporting them. Discuss with your healthcare provider which approach is best for your situation.

This research is especially relevant for Hispanic and Latino adults, particularly those with limited sun exposure, darker skin tones, or dietary restrictions that limit fish and dairy intake. It’s also important for healthcare providers serving these communities. People with conditions affecting fat absorption, those living in northern climates, or older adults should pay special attention. However, these findings don’t apply as directly to people of other backgrounds, though vitamin D deficiency is still a concern across many populations.

If you start taking a vitamin D supplement, it typically takes 2-3 months of consistent use to significantly raise your blood vitamin D levels. You may not feel immediate changes, but vitamin D works gradually to support bone health, immune function, and mood. If you’re making dietary changes, expect similar timelines. It’s worth checking your vitamin D levels again after 3 months of supplementation to see if you’ve reached adequate levels.

Want to Apply This Research?

  • Track daily vitamin D intake by logging: (1) vitamin D supplements taken (dose and type), (2) vitamin D-rich foods eaten (fish, fortified milk, eggs, fortified cereals), and (3) weekly sun exposure minutes. Set a goal of meeting the recommended daily intake (10-15 micrograms) and monitor progress weekly.
  • Start by adding one vitamin D-rich food to your daily routine—for example, drinking one glass of fortified milk with breakfast or eating fish twice weekly. If dietary changes alone aren’t meeting your needs, add a vitamin D supplement to your daily routine at the same time each day (such as with breakfast). Use app reminders to build this habit.
  • Use the app to track vitamin D intake weekly and calculate your average daily intake. Set a monthly reminder to assess whether you’re consistently meeting recommended amounts. After 3 months, note any changes in energy, mood, or bone health. Consider scheduling a blood test with your doctor every 6-12 months to verify your vitamin D levels are adequate, and adjust supplementation based on results.

This research provides important information about vitamin D intake patterns in Hispanic and Latino communities, but it should not replace personalized medical advice. Vitamin D needs vary by individual based on age, skin tone, sun exposure, and health conditions. Before starting any supplement regimen or making significant dietary changes, consult with your healthcare provider or a registered dietitian, especially if you have existing health conditions or take medications. This study shows associations between supplement use and vitamin D levels but cannot prove supplements are right for every individual. Your doctor can test your vitamin D levels and recommend the best approach for your specific situation.