7 Healthy Foods That Are High in Vitamin D

Vitamin D is an essential nutrient that plays a crucial role in bone health, immune function, and overall wellbeing. While your body can produce vitamin D through sun exposure, getting adequate amounts from food sources is often the safest and most reliable approach. Here are seven nutritious foods that can help you meet your daily vitamin D requirements.

The daily value (DV) for vitamin D is 600-800 IU (15-20 mcg) for adults over 19 years of age. Understanding which foods are rich in this vital nutrient can help you maintain optimal vitamin D levels year-round.

1. Fatty Fish

Fatty fish are among the best natural sources of vitamin D available. Salmon, in particular, stands out as an excellent choice for boosting your vitamin D intake.

A 3.5-ounce (100-gram) serving of farmed Atlantic salmon contains approximately 441 IU of vitamin D, which represents about 55% of the daily value. Wild-caught salmon typically contains even more vitamin D than farmed varieties, making it an superior option when available.

The vitamin D content in salmon can vary significantly depending on where it was caught. Research has shown that salmon from the Baltic Sea can provide between 556-924 IU of vitamin D per 3.5-ounce serving, delivering 70-116% of your daily needs.

Other fatty fish varieties also serve as excellent vitamin D sources. Halibut provides about 190 IU per 3.5-ounce serving, while mackerel offers an impressive 643 IU in the same portion size. These fish not only deliver substantial amounts of vitamin D but also provide beneficial omega-3 fatty acids and high-quality protein.

2. Herring and Sardines

Herring and sardines are often overlooked but represent valuable sources of vitamin D that are both affordable and convenient.

Fresh Atlantic herring delivers 167 IU per 3.5-ounce (100-gram) serving, accounting for approximately 20% of the daily value. This makes herring a reliable option for regular vitamin D intake.

Pickled herring is another convenient option, providing 113 IU per 3.5-ounce serving, or about 14% of the DV. However, it’s important to note that pickled herring contains high sodium levels, with about 870 mg per serving. If you’re monitoring your salt intake, you may want to consume pickled herring in moderation or opt for fresh preparations.

Canned sardines offer excellent nutritional value and convenience. A 3.5-ounce serving provides 193 IU of vitamin D, representing 24% of the daily value. Sardines are shelf-stable, economical, and can be easily incorporated into various meals, making them an practical choice for regular vitamin D intake.

3. Cod Liver Oil

For those who don’t enjoy eating fish regularly, cod liver oil presents an effective alternative for meeting vitamin D requirements.

Just one teaspoon (4.9 mL) of cod liver oil contains approximately 450 IU of vitamin D, providing 56% of the daily value. This concentrated source makes it easy to supplement your diet with vitamin D, especially during winter months when sun exposure is limited.

Beyond vitamin D, cod liver oil is also rich in vitamin A and omega-3 fatty acids, offering additional health benefits. However, because of its high vitamin A content, it’s important not to exceed recommended doses. If you’re considering cod liver oil supplementation, consulting with a healthcare provider is advisable to ensure appropriate dosing.

4. Canned Tuna

Canned tuna offers a budget-friendly and convenient way to increase your vitamin D intake. It’s more affordable than fresh fish and has a longer shelf life, making it a practical pantry staple.

A 3.5-ounce (100-gram) serving of canned light tuna contains 269 IU of vitamin D, providing 34% of the daily value. This makes tuna an accessible option for regular vitamin D consumption.

However, it’s important to be aware that tuna contains mercury, a heavy metal that can accumulate in the body over time. Light canned tuna comes from smaller fish species and generally contains lower mercury levels compared to white or albacore tuna, making it a safer choice for regular consumption.

Pregnant or breastfeeding individuals should be particularly mindful of mercury exposure and limit their seafood intake to 8-12 ounces per week of low-mercury fish options. When consuming canned tuna, moderation is key to balancing the nutritional benefits with potential mercury exposure.

5. Egg Yolks

Eggs are a versatile and widely available source of vitamin D, with all the vitamin D content concentrated in the yolk.

One large egg yolk (50 grams) contains approximately 41 IU of vitamin D, providing about 5% of the daily value. While this may seem modest compared to fatty fish, eggs offer the advantage of being easily incorporated into daily meals.

The vitamin D content in eggs can be enhanced through various farming practices. Feeding hens vitamin D-enriched feed, exposing them to UVB light, or treating eggs with UVB light can significantly increase their vitamin D levels.

When shopping for eggs, look for products from chickens raised outdoors or those specifically marketed as high in vitamin D. These specialty eggs can contain several times more vitamin D than conventional eggs, making them a more effective dietary source. Pasture-raised eggs often naturally contain higher vitamin D levels due to the hens’ outdoor exposure.

6. Mushrooms

Mushrooms hold a unique position as the only naturally occurring plant-based source of vitamin D, making them particularly valuable for vegetarians and vegans.

Like humans, mushrooms can synthesize vitamin D when exposed to ultraviolet light. However, mushrooms produce vitamin D2, while animal sources provide vitamin D3. Although vitamin D2 can help raise blood vitamin D levels, some research suggests it may not be quite as effective as vitamin D3.

Wild mushrooms that grow outdoors with natural sun exposure can be excellent sources of vitamin D2. For example, one cup of wild morel mushrooms contains approximately 136 IU of vitamin D, representing 17% of the daily value.

Most commercially grown mushrooms are cultivated in dark environments and contain minimal vitamin D. However, an increasing number of mushroom producers are treating their products with ultraviolet light to boost vitamin D content. UV-treated cremini mushrooms can contain as much as 1,100 IU of vitamin D per cup, which provides 139% of the daily value—making them one of the richest food sources of vitamin D available.

When shopping for mushrooms, look for labels indicating UV exposure or enhanced vitamin D content to ensure you’re getting the maximum nutritional benefit.

7. Fortified Foods

Since few foods naturally contain significant amounts of vitamin D, many countries have implemented food fortification programs to help prevent deficiency. Several common foods are fortified with vitamin D, making it easier to meet daily requirements.

Fortified Cow’s Milk

In the United States and many other countries, cow’s milk is routinely fortified with vitamin D. One cup of fortified 2% fat cow’s milk typically contains about 111 IU of vitamin D, providing approximately 14% of the daily value.

This fortification makes milk one of the most reliable dietary sources of vitamin D, especially for children and adolescents. Most milk varieties, including whole, low-fat, and skim milk, are fortified with similar amounts of vitamin D.

Fortified Soy Milk

Plant-based milk alternatives, particularly soy milk, are commonly fortified with vitamin D along with other nutrients typically found in cow’s milk. This makes them suitable options for those following vegan diets or who are lactose intolerant.

One cup of fortified soy milk contains approximately 185 IU of vitamin D per 100 grams, providing about 23% of the daily value. When choosing plant-based milk alternatives, always check the nutrition label to confirm vitamin D fortification, as not all brands fortify their products.

Fortified Orange Juice

Many brands of orange juice are fortified with vitamin D, offering another option for increasing your intake. One cup (249 grams) of fortified orange juice typically contains around 100 IU of vitamin D, or 12% of the daily value.

While fortified orange juice can contribute to your vitamin D intake, it’s important to be mindful of sugar content. Orange juice naturally contains sugars, and some products have added sugars as well. When possible, choose options with no added sugar or consume juice in moderation as part of a balanced diet.

Other Fortified Foods

Beyond milk and juice, several other foods are commonly fortified with vitamin D, including breakfast cereals, yogurt, and some brands of margarine and spreads. Always check product labels to identify fortified foods and determine their vitamin D content.

The Relationship Between Vitamin D and Calcium

Vitamin D plays a critical role in calcium absorption and utilization in your body. Without adequate vitamin D, your body cannot effectively absorb calcium from food, regardless of how much calcium you consume.

This relationship is essential for maintaining strong bones and skeletal integrity throughout life. Together, vitamin D and calcium work to support bone density and strength, protecting against conditions like osteoporosis—a disease characterized by weak, brittle bones that are prone to fractures.

The recommended daily calcium intake varies by age:

• Children ages 4-8: 1,000 mg
• Children ages 9-18: 1,300 mg
• Adults ages 19-50: 1,000 mg
• Adults over 50: 1,200 mg

Ensuring adequate intake of both vitamin D and calcium is particularly important during childhood and adolescence when bones are developing, as well as in older adults who face increased risk of bone loss and osteoporosis.

How Much Vitamin D Do You Need?

While brief sun exposure can stimulate vitamin D production in the skin, relying solely on sunlight to meet your vitamin D needs isn’t always practical or advisable. Factors such as geographic location, season, time of day, skin pigmentation, age, and sunscreen use all affect your body’s ability to produce vitamin D from sun exposure.

Additionally, concerns about skin cancer risk from UV exposure make food sources and supplements more reliable and safer methods for maintaining adequate vitamin D levels throughout the year.

The recommended daily intake is 600 IU for adults ages 19-70 and 800 IU for adults over 70. However, some individuals may require more, including people with limited sun exposure, darker skin tones, obesity, or certain medical conditions that affect vitamin D absorption.

Signs You Might Need More Vitamin D

Vitamin D deficiency is more common than many people realize, affecting approximately 1 billion people worldwide. Certain groups are at higher risk, including older adults, people with limited sun exposure, individuals with darker skin, and those with conditions that impair fat absorption.

Common signs of vitamin D deficiency may include frequent infections, fatigue, bone and back pain, depression, impaired wound healing, and muscle pain. However, these symptoms can be subtle and easily attributed to other causes.

If you suspect you may have low vitamin D levels, speak with a healthcare provider. A simple blood test can measure your vitamin D status and help determine whether dietary changes or supplementation might be beneficial.

Tips for Increasing Your Vitamin D Intake

Incorporating more vitamin D-rich foods into your diet doesn’t have to be complicated. Here are some practical strategies:

• Include fatty fish in your meals at least twice per week
• Choose fortified milk or plant-based alternatives over non-fortified options
• Add mushrooms to salads, omelets, and stir-fries
• Select eggs from pasture-raised chickens or those labeled as high in vitamin D
• Keep canned fish like sardines and tuna on hand for quick, nutritious meals
• Check food labels to identify fortified products
• Consider cod liver oil if you don’t regularly consume fish

When to Consider Supplements

While obtaining nutrients from whole foods is generally preferable, vitamin D supplements can be beneficial when dietary sources are insufficient. This is particularly true for people following vegan diets, those with limited access to vitamin D-rich foods, or individuals with increased requirements.

Vitamin D supplements are available in two forms: D2 (ergocalciferol) and D3 (cholecalciferol). Research suggests that D3 may be more effective at raising and maintaining vitamin D levels in the blood.

Before starting any supplement regimen, consult with a healthcare provider to determine the appropriate dosage for your individual needs. Taking too much vitamin D can lead to toxicity, though this is rare and typically occurs only with very high supplemental doses over extended periods.

Key Takeaways

Vitamin D is essential for bone health, immune function, and overall wellbeing, yet many people don’t get enough from their diet or sun exposure alone. Fortunately, several foods can help you meet your vitamin D requirements:

• Fatty fish like salmon, mackerel, and halibut are among the richest natural sources
• Herring and sardines offer affordable, convenient options
• Cod liver oil provides a concentrated dose in a small serving
• Canned tuna is budget-friendly but should be consumed in moderation due to mercury content
• Egg yolks contribute modest amounts, with pasture-raised eggs offering more
• Mushrooms are the only plant-based source, especially when UV-treated
• Fortified foods like milk, plant-based milk alternatives, and orange juice help bridge nutritional gaps

By incorporating a variety of these vitamin D-rich foods into your regular diet, you can help ensure adequate intake of this crucial nutrient. Combined with appropriate sun exposure and, when necessary, supplementation under medical guidance, you can maintain optimal vitamin D levels to support your long-term health.

Remember that individual vitamin D needs can vary based on factors like age, skin tone, geographic location, and overall health status. If you have concerns about your vitamin D levels, speaking with a healthcare provider can help you develop a personalized strategy for meeting your nutritional needs.

Sources:

• National Institutes of Health Office of Dietary Supplements – Vitamin D Fact Sheet for Health Professionals
• U.S. Food and Drug Administration – Percent Daily Value on Nutrition Facts Label
• U.S. Department of Agriculture – FoodData Central
• U.S. Food and Drug Administration – Advice About Eating Fish
• National Institutes of Health Office of Dietary Supplements – Calcium Fact Sheet for Health Professionals
• National Center for Biotechnology Information – PubMed Central