Foods High in Vitamin D Vitamin D is a crucial nutrient your body needs to stay healthy, and luckily, you can get it through diet, sunlight, and supplements. Certain foods like oily fish, egg yolks, mushrooms, and fortified products can naturally boost your vitamin D levels. A diet rich in these foods can help prevent or correct vitamin D deficiency, especially during times when sunlight exposure is limited.

How Much Vitamin D Do You Need?

For adults over 19, the daily recommended value (DV) of vitamin D is between 600 and 800 IU (15–20 mcg). This is the amount your body needs to support vital functions like bone health and immune strength. You’ll often see vitamin D listed as a percentage of the DV on food labels, helping you track your intake easily. While short sun exposure—5 to 30 minutes twice a week—can help your body produce vitamin D, food and supplements are safer long-term options due to skin cancer risks from UV rays

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Can You Get Enough Vitamin D from Sunlight?

Yes, from late March to early September, most people can make enough vitamin D just from being outside. Your body makes vitamin D when your skin is exposed to direct sunlight. But between October and early March, sunlight isn’t strong enough in many regions, so your body may not produce enough. During these months, it’s especially important to get vitamin D from your diet or supplements.

Best Natural Food Sources of Vitamin D

While few foods naturally contain vitamin D, some are especially rich in it. Top sources include oily fish like salmon, sardines, herring, and mackerel, as well as red meat, liver, and egg yolks. Some foods like fat spreads and breakfast cereals are fortified with vitamin D, offering another way to meet your daily needs. Let’s take a closer look at how much vitamin D these options contain.

Herring and Sardines

Atlantic herring is a solid source, offering about 167 IU of vitamin D per 3.5-ounce (100-gram) serving—around 20% of the DV. Pickled herring provides a bit less at 113 IU (14% DV), but it’s high in sodium, so enjoy it in moderation. Canned sardines are another great option. One 3.5-ounce serving gives you 193 IU (24% DV), plus omega-3s and B12

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Cod Liver Oil

Not into eating fish? Cod liver oil is a great alternative. Just one teaspoon (4.9 mL) provides around 450 IU of vitamin D, or 56% of the DV. It’s also rich in vitamin A and omega-3 fatty acids. While cod liver oil is potent, it’s important not to exceed recommended doses since it’s also high in vitamin A.

Canned Tuna

Canned tuna is a cost-effective and shelf-stable choice. One 3.5-ounce serving contains 269 IU of vitamin D, which is about 34% of the DV. However, because tuna can contain mercury, stick with light tuna, which comes from smaller fish and contains less mercury. Pregnant or breastfeeding women should keep fish intake to 8–12 ounces per week of low-mercury varieties.

Egg Yolks

Egg yolks provide around 41 IU of vitamin D per large egg (50 g), which is about 5% of the DV. Eggs from chickens exposed to sunlight or fed vitamin D-enriched diets have even higher levels. Look for eggs labeled “high in vitamin D” or from pasture-raised hens. They’re a great option for a quick, healthy breakfast or snack

Eggs are super versatile. Try these vitamin D-rich recipes

• Avocado Toast with Scrambled Eggs
• Egg and Avocado Breakfast Sandwich
• Spinach and Egg Protein Bowls
• Egg Scramble with Bagel Seasoning
• Deviled Eggs (Dairy-Free version)
• Kale Salad with a Fried Egg
• Grilled Zucchini and Egg Salad

Fortified Foods That Add a Boost

Many everyday foods are fortified with vitamin D. These include

• Cow’s milk: One cup of 2% milk provides 111 IU (14% DV) in the U.S.
• Soy milk: One cup of sweetened soy milk contains about 185 IU (23% DV).
• Orange juice: Fortified versions offer around 100 IU per cup (12% DV), but choose low-sugar varieties when possible.
  These fortified products are ideal for vegetarians and those who don’t consume oily fish

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Why Vitamin D Matters for Calcium Absorption

Vitamin D plays a key role in helping your body absorb calcium, which is essential for strong bones. Without enough vitamin D, your bones can become brittle, increasing the risk of osteoporosis. The recommended calcium intake varies by age:

• Kids (4–8 years): 1,000 mg/day
• Teens (9–18 years): 1,300 mg/day
• Adults (19–50 years): 1,000 mg/day
• Adults over 50: 1,200 mg/day
  To maintain bone health, get enough vitamin D and calcium through food or supplements.

Vitamin D2 vs. D3: What’s the Difference?

There are two main forms of vitamin D

• Vitamin D2: Found mostly in plants like mushrooms, and used to fortify many foods in the U.S., such as milk, cereals, and juice.
• Vitamin D3: Found in animal sources like fish, eggs, and liver. It’s more effective at raising blood levels of vitamin D.
  Some foods contain both, and labels usually don’t specify the type, so a mix of sources is a good strategy

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Top Foods Rich in Vitamin D3

Here are some animal-based sources packed with D3:

1. Rainbow trout: A 3-ounce serving provides 645 IU (81% DV) plus omega-3s.
2. Sockeye salmon: Offers 570 IU (71% DV). Eat in moderation due to mercury.
3. Sardines: One can has about 200 IU and is also rich in B12.
4. Eggs: One egg contains 44 IU (6% DV). Keep cholesterol intake in mind.
5. Beef liver: A 3-ounce serving gives 42 IU (5% DV), but it’s high in cholesterol.

Mushrooms

Mushrooms are the only natural plant source of vitamin D, especially when exposed to UV light. Try these varieties:

• Raw maitake (50 g): 562 IU (94% RDA)
• Dried shiitake (50 g): 77 IU (12% RDA)
• UV-exposed Portobello (50 g): 568 IU (95% RDA)
• UV-exposed white mushrooms (50 g): 523 IU (87% RDA)
  These are excellent options for vegetarians or anyone avoiding animal products

Manufacturers add vitamin D to various foods to help you meet your daily needs

• Milk (cow’s and plant-based)
• Orange juice
• Breakfast cereals
• Yogurt
• Margarine
• Infant formula
  Check labels to see how much vitamin D a product contains. These fortified choices are a convenient way to stay on track

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What Happens If You Don’t Get Enough Vitamin D?

If your diet lacks vitamin D, you’re at risk of bone weakness or muscle pain. These symptoms can be subtle at first, so it’s essential to maintain a steady intake. Research shows vitamin D might also help with immunity and may lower the risk of:

• Some cancers
• Heart disease
• Type 2 diabetes
• High blood pressure
• Multiple sclerosis
  However, more studies are needed to confirm these benefits

Recommended Daily Allowance (RDA) varies

• Infants (0–12 months): 400 IU
• Children and adults (1–70 years): 600 IU
• Adults 70+: 800 IU
  This is based on minimal sun exposure. Some people may need more due to lifestyle, health conditions, or skin tone.

Who’s at Risk for Vitamin D Deficiency?

Certain groups are more likely to need extra vitamin D:

• Breastfed babies: Need 400 IU/day supplement
• Older adults: Less vitamin D production from sun
• People with darker skin: Less sunlight absorption
• People with digestive issues: Poor absorption of vitamin D
• Gastric bypass patients: Altered vitamin D absorption
• People with obesity: May store vitamin D in fat cells
• Medication users: Some drugs interfere with vitamin D metabolism

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Frequently Asked Questions

The Takeaway

You have three main options: sunlight, diet, or supplements. Doctors often recommend supplements because getting enough from diet and sunlight alone can be difficult. Including oily fish, fortified foods, eggs, and mushrooms in your meals can go a long way. Talk to your doctor about testing your vitamin D levels and adjusting your intake if needed.