13 Foods That Are High in Vitamin D
Key takeaways:
Vitamin D is important for immune, bone, and heart health.
The two main sources of vitamin D are sunlight and food, but few foods contain a lot of it.
Fatty fish, egg yolks, and liver naturally contain vitamin D. It’s also commonly added to foods, such as cow’s milk, certain plant-based beverages, and breakfast cereals.
You can also get vitamin D through supplements or cod liver oil.
Vitamin D plays a big role in keeping your immune system and bones strong. Your body can make vitamin D when your skin is exposed to sunlight, and you can also get it from certain foods. But many people still don’t get enough. In fact, about 1 in 4 people in the U.S. have low vitamin D levels. Older adults and those who follow restrictive diets are especially at risk. That’s because very few foods naturally contain vitamin D.
If you’re looking to boost your vitamin D intake through food, we’ve got you covered with a list of top vitamin D-rich foods to help support your health.
What is vitamin D?
Vitamin D is a fat-soluble vitamin that helps your body absorb calcium, which is important for keeping your bones and teeth strong. Vitamin D also supports your immune system, muscles, and heart. Your body can make vitamin D when your skin is exposed to sunlight, or you can get it by eating certain foods.
How much vitamin D should you get daily?
Most experts recommend that people ages 1 to 70 get 600 international units (IU) of vitamin D each day. After age 70, this increases to 800 IU per day. If you have low levels of vitamin D, you may need to take more.
How much vitamin D is right for you depends on several factors, including your age and health conditions. Your primary care provider can help you figure out how much you need and if you’re getting enough.
Which foods are high in vitamin D?
Not many foods are naturally rich in vitamin D. But, since vitamin D is such an important part of health, many food manufacturers in the U.S. add it during the production process. These foods and beverages are often labeled as “vitamin D fortified.” These fortified foods, though, may have only 10% to 15% of the recommended daily intake of vitamin D per serving.
Here are 13 foods that are high in vitamin D. Some of these foods are naturally high in vitamin D, and others are fortified with the vitamin. All values were obtained from USDA FoodData Central and Dietary Guidelines for Americans.
1. Fatty fish
Fatty fish — like salmon, mackerel, and trout — are some of the best natural sources of vitamin D. A 3 oz serving of cooked sockeye salmon offers 570 IU of vitamin, and a 3 oz serving of rainbow trout provides 645 IU. So, one serving can get you close to meeting your daily requirement.
Fatty fish also have plenty of omega-3 fatty acids, which are great for heart health. And, since fish are high in protein and low in saturated fat, they’re a nutritious choice all around.
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2. Cod liver oil
Cod liver oil is one of the most concentrated sources of vitamin D, with about 1,360 IU per tablespoon. However, it also contains high amounts of vitamin A. Too much vitamin A can be harmful. In fact, 1 tbsp of cod liver oil contains more vitamin A than the recommended daily maximum. Taking too much vitamin A can lead to headaches and nausea. So, if you want to use cod liver oil, you’re best off limiting yourself to less than 1 tsp per day.
3. Egg yolks
Egg yolks contain small amounts of vitamin D — about 40 IU to 50 IU per yolk — which comes from the hen’s diet and sun exposure. Eggs from pasture-raised or vitamin D-enriched hens may have even more. Though you’d need several eggs to meet your daily needs, they’re a helpful addition to a balanced diet.
4. Mushrooms
Some mushrooms can naturally produce vitamin D when they’re exposed to sunlight — just like your skin does. For example, UV-exposed maitake mushrooms can contain over 2,000 IU of vitamin D in a 3 oz serving. But most store-bought mushrooms, like white button or cremini, are grown in the dark and don’t have much vitamin D, unless they’ve been treated with UV light.
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Wild or specially grown mushrooms — like maitake, portobello, or morel — are your best bet for vitamin D. And, since mushrooms are the only plant-based food that naturally contains vitamin D, they’re a valuable option for people following vegan or vegetarian diets.
5. Beef liver
Beef liver is another natural source of vitamin D. A 3 oz serving provides about 42 IU of vitamin D. Though that’s not a huge amount, liver is also rich in other important nutrients, like iron, protein, vitamin B12, and vitamin A.
Some foods don’t naturally contain much vitamin D, but they can still be a good source if they’ve been fortified. Here are some top fortified foods to help boost your vitamin D intake.
6. Cow’s milk
A cup of fortified cow’s milk typically contains about 120 IU of vitamin D. Because vitamin D is fat-soluble, it’s absorbed more easily when consumed with fat. So, choosing whole milk may help your body make the most of it.
7. Plant-based beverages
If you follow a vegan or vegetarian diet, you might be looking for non-dairy sources of milk. Plant-based milk alternatives — like soy milk or almond milk — are often fortified, too. A cup typically ranges from 110 IU to140 IU of vitamin D, but levels can vary. Make sure to check the labels to know what you’re getting.
8. Yogurt (fortified)
Eating yogurt regularly is linked to multiple health benefits, including stronger bones, better gut health, improved immunity, and lower risk of diabetes. It can also be a good source of vitamin D. Typically, 1 cup of yogurt contains 116 IU of vitamin D, though amounts can vary.
9. Orange juice
Orange juice is best known for its high vitamin C content. Just 1 cup typically provides more than 100% of the recommended daily amount. But, when it’s fortified, orange juice can also be a good source of vitamin D. A typical 8 oz serving of fortified orange juice contains around 100 IU of vitamin D, which covers about 15% of the daily recommended intake for most adults.
10. Cereals
Many cereals are fortified with nutrients like iron, fiber, magnesium, and B vitamins. If you’re looking for the most nutritious option, choose multigrain cereals that are high in fiber and low in added sugars.
A typical serving of fortified cereal provides about 80 IU of vitamin D.
12. Tofu
Some packaged tofu is fortified with vitamin D and can provide up to 140 IU per serving. But not all tofu contains vitamin D, so it’s important to check the label. In addition to being a plant-based source of protein, tofu is also rich in iron and calcium. Research suggests it may help lower the risk of heart disease and certain cancers, making it a healthy choice for vegetarians and non-vegetarians alike.
13. Infant formula
Vitamin D is especially important during the first year of life, when babies are growing rapidly and developing strong bones. That’s why all infant formula in the U.S. must be fortified with vitamin D. Most formulas contain about 400 IU per liter of infant formula.
Are there any fruits or vegetables high in vitamin D?
Some forms of vitamin D can occur in plants, but not in significant amounts or in plants that people commonly eat. Some researchers have looked at vitamin D in plant leaves of the Solanaceae family, which includes certain tomato plants. But they found only small amounts of vitamin D in UV-treated leaves — not the fruit. Scientists continue to look for fruits and vegetables high in vitamin D.
Mushrooms are really the only notable plant-based source of vitamin D. But mushrooms are a fungi, not a fruit or vegetable. And not all mushrooms contain vitamin D.
Who should get more vitamin D?
If you get outside in the sunlight on a regular basis and eat a balanced diet, you probably get enough vitamin D. But some people are at higher risk of vitamin D deficiency, including:
Babies who are breastfeeding: Breast milk doesn’t contain significant amounts of vitamin D, so babies who are exclusively breastfed can become deficient. But, if a breastfeeding mother takes in 4,000 IU of vitamin D a day, the baby may be able to get enough vitamin D from breastfeeding alone.
Older adults: As you get older, your body can’t make as much vitamin D. And older adults tend to spend less time outside. Some evidence suggests that vitamin D supplementation is linked to a lower risk of falls among older adults.
People who don’t get a lot of sun exposure: This includes people who spend more time indoors, live in a cold climate or northern latitudes, or usually wear clothing that covers most of the body.
People who have darker skin tones: Melanin is a pigment in darker skin tones that lowers the body’s ability to turn the sun’s rays into vitamin D.
People who take certain medications: Some medications, such as steroids and blood pressure medications, can cause lower vitamin D levels because of the way they work in the body.
People with limited ability to absorb nutrients: This can include people with inflammatory bowel disease, celiac disease, or Crohn’s disease, as well as those who have gone through bariatric surgery.
If you’re worried about vitamin D deficiency, talk with your primary care provider. They can order a blood test to figure out your vitamin D level.
Normal vitamin D levels are between 30 ng/mL and 100 ng/mL. When vitamin D levels are below 20 ng/mL, it’s considered a deficiency.
How else can you raise your vitamin D levels naturally?
The most effective way to get vitamin D is from sunlight. When sunlight hits the skin, it causes the body to produce vitamin D. You can get as much as 90% of your vitamin D this way. And you don’t need to stay in the sun for too long — it can take as little as 20 minutes of sunlight a day.
But sun exposure does come with risks. And sunscreens and sunblocks, which are important for preventing skin cancer, may also prevent the body from using sunlight to make vitamin D. Because of this, the American Academy of Dermatology (AAD) advises against getting vitamin D from sun exposure or indoor tanning. Instead, the AAD recommends getting vitamin D from food and supplements.
Frequently asked questions
You may need a vitamin D supplement if you aren’t getting enough vitamin D in your diet, if you have certain medical conditions, or if you have a known vitamin D deficiency. Your primary care provider may recommend supplements, depending on your vitamin D levels. It’ll take a few weeks or a month for vitamin D levels to rise.
Though getting enough vitamin D is important, it’s possible to get too much — especially from supplements. The recommended upper limit for most adults is 4,000 IU per day. Taking more than that regularly could lead to vitamin D toxicity, which can cause symptoms like nausea, vomiting, muscle weakness, and constipation. In severe cases, vitamin D toxicity can lead to kidney failure and heart problems.
Vitamin D2 and vitamin D3 are two versions of vitamin D. The difference is that vitamin D2 comes from plants, and vitamin D3 comes from animals. Both types will raise your vitamin D levels, and you can find supplements in either version. But research suggests that vitamin D3 is more effective at increasing your vitamin D level
You may need a vitamin D supplement if you aren’t getting enough vitamin D in your diet, if you have certain medical conditions, or if you have a known vitamin D deficiency. Your primary care provider may recommend supplements, depending on your vitamin D levels. It’ll take a few weeks or a month for vitamin D levels to rise.
Though getting enough vitamin D is important, it’s possible to get too much — especially from supplements. The recommended upper limit for most adults is 4,000 IU per day. Taking more than that regularly could lead to vitamin D toxicity, which can cause symptoms like nausea, vomiting, muscle weakness, and constipation. In severe cases, vitamin D toxicity can lead to kidney failure and heart problems.
Vitamin D2 and vitamin D3 are two versions of vitamin D. The difference is that vitamin D2 comes from plants, and vitamin D3 comes from animals. Both types will raise your vitamin D levels, and you can find supplements in either version. But research suggests that vitamin D3 is more effective at increasing your vitamin D level
The bottom line
Vitamin D is essential for good health. You’ll find it naturally in foods like fatty fish, eggs, mushrooms, and cod liver oil. Many other foods — like breakfast cereals, tofu, yogurt, and plant-based beverages — are fortified with vitamin D to boost your intake. If you’re concerned that you’re not getting enough vitamin D or you’re at risk for a deficiency, talk to a trusted healthcare professional. They can help you decide whether you need a supplement, and how much is right for you.
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References
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