Top Foods Rich in Vitamin D (2024)

Vitamin D is an essential micronutrient that helps your body to absorb calcium, which protects the health of your bones and teeth. It also reduces inflammation, regulates blood sugar, increases phosphate absorption, prevents muscle weakness and spasms, and boosts the body’s natural immune response. Our bodies produce vitamin D in response to ultraviolet (UV) radiation from the sun. But in the U.S., many people don’t get enough vitamin D from sunlight.

Foods rich in vitamin D include fatty fish, fish liver oils, beef liver, and egg yolks, among others. Other foods, such as milk and breakfast cereal, are often fortified with vitamin D – meaning that it is added to them during manufacturing.

Learn more about foods that contain vitamin D, including proteins, fruits and vegetables, dairy products, and more.

Protein Rich in Vitamin D

Oily, fatty fish are one of the best food sources of vitamin D. Examples of proteins that are rich in vitamin D include:

• Herring
• Salmon
• Mackerel
• Tuna
• Sardines
• Trout
• Swordfish
• Beef liver

Fruits and Vegetables Rich in Vitamin D

Generally, fruits and vegetables don’t provide any vitamin D.

Still, certain fungi, such as reindeer lichen and mushrooms, absorb vitamin D through exposure to UV radiation during growth. Raw shiitake, chanterelle, and oyster mushrooms are particularly rich sources of vitamin D.

Dairy (and Non-Dairy) Rich in Vitamin D

Dairy and egg products are another common source of vitamin D. Some, like cow’s milk, are typically fortified with vitamin D, while it occurs naturally in others, such as butter and cheese.

Examples include:

• Butter
• Milk
• Whole eggs (specifically egg yolks)
• Cheese
• Yogurt

How Much Vitamin D Should You Get Daily?

According to the U.S. Food and Drug Administration (FDA), the recommended daily intake of vitamin D is as follows (listed in both International Units and micrograms):

• 0-12 months old: 10 mcg/400 IU
• 1-13 years old: 15 mcg/600 IU
• 14-18 years old: 15 mcg/600 IU
• 19-70 years old: 15 mcg/600 IU
• 71+ years old: 20 mcg/800 IU
• Pregnant or breastfeeding: 15 mcg/600 IU
  

Debate on Fortified Foods Rich in Vitamin D

In addition to some of the dairy products listed above, many other foods are fortified with vitamin D. Typically, these include:

• Soy milk
• Almond milk
• Oat milk
• Breakfast cereals
• Orange juice
• Margarine

Many foods are fortified with vitamin D because of the relatively few foods that have naturally high amounts of it. Some clinicians argue that this is beneficial in preventing vitamin D deficiency and increasing the vitamin D intake in the general population, particularly among people with food allergies and those who follow vegan or vegetarian diets.

However, the practice is somewhat controversial. Some researchers have argued that eating fortified foods may lead to excessive vitamin D intake, known as vitamin D toxicity. Signs of vitamin D toxicity include:

• Nausea
• Vomiting
• Reduced appetite
• Unintended weight loss
• Constipation
• Muscle weakness

Consuming too much vitamin D may also lead to hypercalcemia (very high levels of calcium in the blood). Over time, hypercalcemia may lead to complications such as:

• Kidney failure
• Disorientation
• Arrhythmia (irregular heartbeat)
  

Getting Vitamin D From Whole Foods

Because most whole foods don’t contain much vitamin D without the help of fortification, many people take in vitamin D primarily through sun exposure.

However, excessive sun exposure can also lead to health complications like sunburn and skin cancer. If you think you may be at risk for vitamin D deficiency, your healthcare provider may recommend that you take a daily vitamin D supplement to lower your risk.

Am I Getting Enough Vitamin D From My Diet?

If left untreated, a deficiency in vitamin D can lead to a number of health complications. These include:

• Rickets, a disorder that causes bone deformities in children
• Osteoporosis, a condition caused by bone loss and reduced bone density
• Osteomalacia, a “bone softening” disorder that primarily affects adults
• Muscle spasms

Vitamin D deficiency typically doesn’t cause many symptoms at first. The main way to tell if you have a vitamin D deficiency is through a blood test from your healthcare provider.

Summary

People can get vitamin D from sunlight, food, and supplements. Food sources of vitamin D include fatty fish and fish liver oils, beef liver, egg yolks, cheese, and mushrooms. Certain foods, like cow’s milk, non-dairy milk, breakfast cereals, and orange juice, are also frequently fortified with vitamin D.

Let your healthcare provider know if you’re not sure you’re getting enough vitamin D each day. They can recommend dietary sources of vitamin D or prescribe a high-dose supplement if needed.