The #1 Nutrient to Eat More of If You Have Asthma

Shortness of breath, coughing and wheezing are everyday struggles for the 28 million Americans living with asthma. While some risk factors for asthma, like genetics and early-life exposure, are beyond your control, there’s still a lot you can do to help manage your symptoms and breathe easier. “Asthma is complex, but there is so much you can do beyond the inhaler. When we support the body from all angles, nutrients, movement, environment, stress, and sleep, we give it the best chance to thrive,” says Dr. Tiffany Marie Hendricks, MD, DipABFM, DipABLM. 

When it comes to nutrition, vitamin D stands out as one of the most powerful nutrients for easing asthma symptoms in those with low vitamin D levels. “Vitamin D supplementation is not a cure, but it’s a simple, natural, evidence-based tool that can support better breathing and fewer flares,” says Hendricks. Its anti-inflammatory and immune-supporting effects make vitamin D a key player in managing asthma, and experts agree that getting enough of it is a smart, science-backed step in your overall asthma care plan. 

Why Vitamin D Helps with Asthma

“Vitamin D plays a powerful role in immune health, inflammation, and lung function, which makes it especially relevant for people with asthma,” says Hendricks. Here are four ways Vitamin D can help manage your asthma symptoms. 

It May Reduce Respiratory Infection Risk

“Many asthma flares are triggered by viral respiratory infections,” says Hendricks. Vitamin D can help improve your body’s antiviral and antibacterial response and enhance the airway epithelium, which acts as a barrier against infections. While studies have found conflicting results on whether vitamin D supplementation can reduce viral respiratory infections in the general population, low levels of vitamin D could put you at risk. One study found that people with insufficient vitamin D levels were two times more likely to contract an acute respiratory infection than those with optimal levels.

It Helps Lower Inflammation in the Airways

“Vitamin D has been shown to downregulate pro-inflammatory cytokines like IL-6 and TNF-alpha while boosting anti-inflammatory pathways. This shift can help calm the immune system’s overreaction, which often triggers asthma symptoms,” says Hendricks. The anti-inflammatory effects of vitamin D act on both allergic and non-allergic asthma, making it a useful tool for many asthma sufferers, especially as supplementing is overall safe for most people and may even work synergistically with other treatment options.

It May Lower the Risk of Severe Asthma Attacks

“In patients with low baseline vitamin D levels, supplementation has been linked to fewer severe asthma exacerbations requiring hospitalization or oral steroids,” says Hendricks. Individual studies have found conflicting results, but overall, findings support that adequate vitamin D levels may influence symptom severity. In a review of 1,421 participants, researchers found that supplementing with vitamin D to correct lower-than-optimal levels reduced the rate of asthma exacerbation by 27%.

It May Help Your Medication Work Better

Inhaled corticosteroids are a common treatment option for asthma symptoms, and poor responses to this medication can make managing symptoms exceptionally difficult. If you’re inhaler is not working as well as it should be, you may want to have your vitamin D levels checked.

 “Vitamin D enhances steroid responsiveness, which is particularly beneficial in severe asthma, which is characterized by steroid resistance and abnormal Interleukin (IL)-17 responses,” says Tokunbo Akande, MD. Correcting a vitamin D deficiency can restore the body’s response to inhaled corticosteroids, making it much easier to effectively treat and manage your symptoms.

Other Tips for Managing Asthma

Beyond making sure your vitamin D levels are where they need to be, there’s more you can do to support your overall health and manage your asthma symptoms.

Limit Environmental Allergens and Pollutants

Environmental allergens like dust mites, cockroaches, grass pollen, mold and pets can make it difficult to manage asthma symptoms, while particulate matter and road traffic pollution also contribute heavily to increased symptoms and hospitalizations.

“Using HEPA filters, keeping indoor humidity below 50%, and removing synthetic fragrances can make a big difference,” suggests Hendricks.

Eat a Nutrient-Rich, Anti-Inflammatory Diet

An anti-inflammatory diet that’s rich in omega-3 fatty acids from fatty fish, flaxseeds and chia seeds, as well as antioxidant-rich berries, leafy greens, whole grains and spices like ginger, turmeric and garlic can help reduce overall inflammation in the body, explains Akande.

Research shows that eating a diet that’s rich in a variety of fruits, vegetables, whole grains and healthy fats can help support those with asthma and inflamed airways. Eating a diverse group of these plant-based foods is key. It’s also important to limit saturated and trans fats and sodium.

Manage Stress

Not only does stress increase inflammation in the body, but it can also reduce your ability to respond to inhaled corticosteroids, increasing the risk of hospitalization and death. “Practices like breathwork, meditation, prayer, journaling, and therapy can help keep the nervous system regulated,” recommends Hendricks. 

Exercise Regularly

“Many people avoid exercise because they fear asthma attacks, but regular movement (like walking, swimming or biking) can strengthen lung capacity and reduce inflammation over time,” says Hendricks. Research suggests that higher levels of physical activity are associated with improved lung function, better asthma control, lower exacerbation rates and fewer hospital visits.

The Bottom Line

Vitamin D isn’t a cure for asthma, but getting enough of it through sun exposure, vitamin D-rich foods, and supplements can help support better breathing, reduce flares and make your medication more effective, especially if you have low levels. Alongside your physician’s care plan, vitamin D and a nutrient-rich diet, regular movement, stress management, and a healthy environment can all work together to help you better manage your asthma.