12 Foods High in Vitamin D to Naturally Boost Your Levels
From fish to fortified options, these nutrient-packed choices can enhance daily vitality.
Vitamin D is a crucial nutrient for the human body, supporting bone health, immune function, and various metabolic processes. While the sun is a natural source of vitamin D, getting sufficient vitamin D from food is especially important during darker months or for those with limited sun exposure. Below, you’ll find an in-depth look at the top twelve foods high in vitamin D, their health benefits, and tips on how to incorporate them into your daily diet.
Why Vitamin D Is Important
Often called the “sunshine vitamin,” vitamin D plays a vital role in regulating the absorption of calcium and phosphorus, promoting healthy bones and teeth, and supporting immune system defenses. Deficiency in vitamin D can lead to weakened bones, increased risk of infections, fatigue, and mood disturbances. Most adults need between 600-800 IU (15-20 mcg) of vitamin D daily, but needs may vary based on age, health status, and exposure to sunlight.
Top 12 Foods High in Vitamin D
- Salmon
- Sardines
- Herring
- Mackerel
- Cod Liver Oil
- Canned Tuna
- Beef Liver
- Egg Yolks
- Fortified Milk
- Fortified Yogurt
- Mushrooms (UV-exposed)
- Fortified Cereals & Orange Juice
1. Salmon
Salmon is one of the richest natural sources of vitamin D. A three-ounce (85g) serving of cooked salmon can provide anywhere from 400 to 800 IU of vitamin D, with wild-caught salmon containing significantly more than farmed varieties. For example, wild sockeye or king salmon can contain up to 988 IU per serving—well over the daily recommended value for most adults.
- How to enjoy: Grill, bake, or broil salmon for salads, grain bowls, or as a centerpiece for family dinners.
- Calories per serving: About 200 in a standard portion, plus healthy omega-3 fatty acids.
2. Sardines
Sardines are a convenient, affordable, and nutrient-packed choice for vitamin D, with two canned sardines providing roughly 50% of your daily need. A 3.5-ounce (100g) can offers approximately 193 IU of vitamin D. Sardines are also rich in protein, calcium, and omega-3s, making them a true superfood.
- How to enjoy: Try sardines on whole-grain toast, mixed into a salad, or added to pasta dishes.
3. Herring
Herring is often consumed pickled, smoked, or canned, and is another oily fish high in vitamin D. One serving of fresh Atlantic herring (3.5 ounces) provides 167 IU of vitamin D. Pickled herring delivers a bit less, at 113 IU per serving, but watch for high sodium content if you are monitoring your salt intake.
- How to enjoy: Herring is delicious served with rye bread, onions, and dill or added to traditional European-style salads.
4. Mackerel
Mackerel is a flavorful fish that clocks in high on both vitamin D and heart-healthy omega-3s. A typical serving (3.5 ounces) can offer as much as 643 IU of vitamin D, or more than 80% of the daily value. Both fresh and canned versions are nutritious, though fresh, wild-caught mackerel often contains higher vitamin D levels.
- How to enjoy: Grill or broil mackerel with herbs and citrus, or incorporate it into sushi and fish patties.
5. Cod Liver Oil
Cod liver oil is technically a supplement rather than a food, but it’s among the very best sources for vitamin D, offering about 450 IU in a single teaspoon. It’s also loaded with vitamin A—be mindful of this if taking daily as excessive vitamin A can be harmful.
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- How to enjoy: Take as directed on the label, typically as a supplement or by the spoonful.
6. Canned Tuna
Canned tuna is a shelf-stable, affordable alternative to fresh fish. Each three-ounce (85g) serving delivers approximately 269 IU of vitamin D. It’s best to opt for light tuna, which contains less mercury than albacore or white tuna. Stick to recommended servings to minimize mercury exposure, especially for pregnant women and young children.
- How to enjoy: Use canned tuna in sandwiches, casseroles, or salads for a nutritious lunch or dinner.
7. Beef Liver
Beef liver is a nutrient powerhouse, boasting vitamin D along with iron, vitamin A, and protein. Though it may not be everyone’s favorite, a single 3-ounce (85g) serving can provide up to 42 IU of vitamin D, which is about 5% of the daily value. Liver should be eaten in moderation due to its high vitamin A content.
- How to enjoy: Sauté with onions and serve with whole grains or mashed root vegetables.
8. Egg Yolks
Egg yolks are among the best ways for vegetarians (who eat eggs) to add natural vitamin D to their diets. One large egg yolk carries about 37 IU of vitamin D. Free-range or pasture-raised eggs tend to have more vitamin D since the hens are exposed to more sunlight. Remember, the vitamin is concentrated in the yolk, so be sure to include the whole egg, not just the whites.
- How to enjoy: Eggs are versatile—enjoy them scrambled, poached, boiled, or baked into your favorite dishes.
9. Fortified Milk
Milk is commonly fortified with vitamin D in many countries. An 8-ounce (240 mL) glass typically contains about 100 IU of vitamin D, or around 15% of your daily requirement. Both dairy and plant-based milks, such as soy or oat milk, may be fortified with vitamin D—always check the nutrition label.
- How to enjoy: Pour over cereal, blend into smoothies, or use as a base for soups and sauces.
10. Fortified Yogurt
Yogurt is another dairy food frequently enriched with vitamin D. One cup (8 ounces) of fortified yogurt can provide 80–120 IU. Choose plain, low-fat, or Greek-style yogurt varieties to also benefit from probiotics and high protein content.
- How to enjoy: Top with fruit and nuts for breakfast, blend in smoothies, or use as a dip for fresh vegetables.
11. Mushrooms (UV-Exposed)
Mushrooms are the only plant source that naturally contains vitamin D, but only when exposed to sunlight or UV lamps during growth. Common varieties like portabella and maitake mushrooms can provide up to 450 IU of vitamin D per 3.5-ounce serving after UV exposure. Cooking mushrooms does cause a small loss in vitamin D, but they remain a valuable plant-based option.
- How to enjoy: Eat sliced raw mushrooms on salads, grill them as burger alternatives, or sauté in stir-fries.
12. Fortified Cereals & Orange Juice
Fortified foods are essential for those who avoid animal products. Many breakfast cereals and some orange juices are fortified to contain around 40–100 IU of vitamin D per serving. Check labels for specific amounts, as enrichment varies widely by product and brand.
- How to enjoy: Pour fortified cereal with milk for breakfast or drink a glass of fortified orange juice in the morning.
Comparison Table: Vitamin D Content in Foods
| Food | Serving Size | Estimated Vitamin D (IU) | % Daily Value* |
|---|---|---|---|
| Wild Salmon | 3 oz (85g) | 500 – 988 | 63–123% |
| Sardines | 3.5 oz (100g) | 193 | 24% |
| Herring | 3.5 oz (100g) | 167 | 21% |
| Mackerel | 3.5 oz (100g) | 643 | 80% |
| Cod liver oil | 1 tsp (4.9mL) | 450 | 56% |
| Canned tuna | 3 oz (85g) | 269 | 34% |
| Beef liver | 3 oz (85g) | 42 | 5% |
| Egg yolk | 1 large | 37 | 5% |
| Fortified milk | 8 oz (240mL) | 100 | 13% |
| Fortified yogurt | 8 oz (240mL) | 80 – 120 | 10–15% |
| UV-exposed mushrooms | 3.5 oz (100g) | 400–450 | 50–56% |
| Fortified cereal/orange juice | 1 serving | 40 – 100 | 5–13% |
*% Daily Value based on 800 IU recommended for adults.
Ways to Increase Your Vitamin D Intake
- Eat a variety of vitamin D-rich foods throughout the week to meet your nutritional needs.
- Opt for wild-caught seafood options when possible for higher nutrient density.
- Choose fortified foods if you follow a vegetarian or vegan diet.
- Check food labels to monitor your intake and ensure you’re getting sufficient vitamin D.
- Consult with a healthcare provider about supplementation, especially if you have limited sun exposure or specific health conditions.
Frequently Asked Questions (FAQs)
Q: How much vitamin D do I need per day?
A: Most adults need 600–800 IU (15–20 mcg) of vitamin D daily. Older adults, people with darker skin, and those with limited sun exposure may require more. Check with your healthcare provider for personalized recommendations.
Q: Can I get enough vitamin D from sunlight alone?
A: Sunlight triggers vitamin D production in the skin, but factors like location, season, sunscreen use, skin tone, and age can reduce how much you make. Food sources and supplements can help fill the gap—especially in winter.
Q: What are symptoms of vitamin D deficiency?
A: Symptoms include bone and muscle pain, fatigue, depression, reduced immunity, and in severe cases, bone fractures and rickets (in children). Blood tests can confirm deficiency.
Q: Are there risks to getting too much vitamin D?
A: Yes. Excess vitamin D, usually from supplements—not food—can cause toxicity (hypervitaminosis D) resulting in nausea, kidney issues, or calcium imbalances. Stick to recommended dosages.
Q: What are plant-based sources of vitamin D?
A: UV-exposed mushrooms and fortified plant milks, juices, and cereals are the main plant-based sources. Most naturally-rich sources are animal-derived.
Q: Is vitamin D important for children and the elderly?
A: Vitamin D is vital for people of all ages, especially children (for bone development) and the elderly (for maintaining bone strength and reducing fracture risk).
Takeaway
Getting enough vitamin D from your diet can be easy with thoughtful choices. Incorporating foods like fatty fish, mushrooms, fortified dairy, and cereals into your meals helps support your bones, muscles, and immune health all year round. If you suspect a deficiency or have dietary restrictions, consult a healthcare provider about personalized supplementation.
References
- https://www.healthline.com/nutrition/9-foods-high-in-vitamin-d
- https://www.healthpartners.com/blog/high-vitamin-d-foods/
- https://www.webmd.com/vitamins-and-supplements/ss/slideshow-foods-high-in-vitamin-d
- https://www.dietaryguidelines.gov/sites/default/files/2024-08/Food-Sources-Vitamin-D-Standard-508C.pdf
- https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials/food-sources-select-nutrients/food-sources-vitamin-d
- https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
- https://nutritionsource.hsph.harvard.edu/vitamin-d/
- https://health.unl.edu/9-vitamin-d-deficiency-symptoms-and-10-high-vitamin-d-foods/
- https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/
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