10 foods high in vitamin D

Humans need vitamin D to absorb phosphate and calcium, which are needed for healthy bones and muscles. Vitamin D also supports a healthy immune system and can even help prevent diseases. Mental health, mood, and brain function are also impacted by getting enough vitamin D. 

Exposure to sunlight is one of the best ways to get vitamin D. Ultraviolet rays from the sun activate the synthesis of vitamin D in the body. Unfortunately, not many foods naturally contain vitamin D, so manufacturers add it to certain foods using a process called fortification. Cod liver oil, fatty fish, and mushrooms naturally contain substantial levels of vitamin D, but it can be found in other foods as well. 

1. Cod liver oil

Available in liquid and capsule form, cod liver oil is a dietary supplement that can aid in meeting the body’s need for vitamin D. Liquid form is easier for the body to absorb versus the capsule. Extracted from the liver of cod fish, one tablespoon contains 34 micrograms (mcg) or 1,260 international units (IU) of vitamin D. That is 170% of the daily value (DV) recommended by the US Food and Drug Administration (FDA). Because cod liver oil is also high in Vitamin A, only take the recommended dose to avoid toxicity.

2. Freshwater rainbow trout

Higher in vitamin D than the average fish, 3 ounces of farmed, cooked rainbow trout has about 16.2 mcg or 645 IU of vitamin D, meeting 81% of the recommended DV. Rainbow trout sold in the United States are farm-raised through sustainable practices. This reduces mercury contamination that would otherwise occur in the wild. Rainbow trout is also a good source of omega fatty acids, potassium, calcium, niacin, and magnesium. 

3. Salmon

Salmon can be an excellent source of vitamin D if it is obtained from the wild. One study found that wild-caught salmon contained 75% more vitamin D than farm-raised salmon. But vitamin D levels vary by the type of salmon and where they were caught. The average 3-ounce portion of sockeye salmon contains 14 mcg or 570 IU of vitamin D, which is 57% of the recommended DV. 

To help consumers make an informed choice when shopping for fish, the U.S. Department of Agriculture (USDA) requires it to be labeled “farmed” or” wild-caught.” 

4. Mushrooms

Mushrooms that are grown with exposure to ultraviolet light can contain significant amounts of vitamin D, but the results vary. Half a cup of sliced white mushrooms exposed to UV light contains an average of 9 mcg or 366 IU per serving, which is 46% of the recommended DV. 

5. Milk

Cow’s milk can be a great source of vitamin D. The U.S. milk supply has been fortified with vitamin D since the 1930s to prevent the vitamin D deficiency disease rickets. One cup of 2% milk is enriched with 2.9 mcg or 120 IU of vitamin D, which meets 15% of the recommended DV. Milk and milk products also have a significant amount of calcium needed for healthy bones. 

Some, but not all, plant-based milk alternatives like almond milk and soy milk are also fortified with vitamin D, meeting 13%–18% of the recommended DV and containing 2.5–3.6 mcg or 100–144 IU per cup. Check the nutrition facts label to find the amount of vitamin D and other nutrients contained in individual products. 

6. Cereal

To reduce vitamin D deficiency in America, the FDA now allows more vitamin D to be added to breakfast cereals. As of January 2023, an increase of up to 560 IU of vitamin D per 100 g of cereal is allowed. Cereal topped with fortified milk or a milk alternative is a great way to get the vitamin D you need to start your day. 

Oats, granola, and granola bars are among the cereal products fortified with vitamin D. Adding oats to your daily diet can also help reduce cholesterol. 

7. Sardines

Canned sardines are a great shelf-stable source of vitamin D. A serving of two Atlantic sardines canned in oil contains 6% of the recommended DV of vitamin D, averaging 1.2 mcg or 44 IU. 

8. Egg yolks

One large egg contains 6% of the recommended DV of vitamin D, averaging 1.1 mcg or 44 IU. Like salmon, the amount of vitamin D varies. If the chickens sourcing the eggs are exposed to direct sunlight, there will be more vitamin D in the eggs. 

9. Beef liver

Another option for adding vitamin D into your diet naturally is by eating beef liver. A 3-ounce serving of braised beef liver contains 5% of the recommended DV of vitamin D, averaging 1 mcg or 42 IU. Be sure to limit your portions, however, since beef liver is also high in vitamin A, and consuming too much could lead to vitamin A toxicity.

10. Canned, light tuna

Three ounces of canned tuna in water contains 5% of the recommended DV of vitamin D, averaging 1 mcg or 40 IU. Tuna can be high in mercury, however. The FDA advises adults to have no more than three servings of canned, light tuna per week. 

How much vitamin D do you need?

The amount of vitamin D an individual should consume varies. Too much vitamin D can also be harmful. Check with your healthcare provider to determine how much vitamin D you need. 

Below is a chart of the range of recommended vitamin D intake according to various life stages.

Source: National Institutes of Health

The FDA requires vitamin D amounts to be included on Nutrition Facts labels. The nutritional fact label will identify the recommended daily value of vitamin D suggested for the average adult. Individuals with a higher risk of vitamin D deficiency or other medical conditions may need substantially more vitamin D to stabilize their levels. 

“Vitamin D, often referred to as the ‘sunshine vitamin,’ plays a pivotal role in maintaining our overall health,” says Sherie Nelson MBA, RDN, Source Director of Wellness at Elior North America. “From bolstering our immune system to promoting bone health and potentially warding off chronic diseases, the benefits of vitamin D are vast and well-documented. However, in an age of indoor living and sun-protective measures, many individuals are unknowingly deficient in this essential nutrient.” 

While vitamin D deficiency can affect anyone, adults over 65 are more at risk. If left untreated, this deficiency can cause deterioration in bones and muscles that can eventually develop into osteoporosis. As bones become more fragile, they are at greater risk of fractures. Vitamin D deficiency may also play a role in other chronic health conditions.

In addition to seniors, other people who may be at higher risk of vitamin D deficiency include pregnant women, people who have had gastric bypass surgery, and people with Crohn’s disease or celiac disease, among others. 

A blood test can help determine if you are low in vitamin D. As it may be difficult to consume enough vitamin D through foods, a supplement may be needed to ensure the body is getting enough of this essential nutrient. “Since vitamin D is a fat-soluble vitamin, supplements should be taken with a meal that contains fat to enhance absorption,” says Alyssa Pacheo, a registered dietitian who specializes in functional nutrition and women’s health. Vitamin D supplements are available over the counter. If levels are very low, or if you have a health condition that puts you at higher risk, a healthcare provider may prescribe a more potent form of vitamin D.