From the Guidelines
Vitamin D rich foods include fatty fish, egg yolks, cheese, mushrooms exposed to UV light, and fortified foods such as milk, orange juice, and cereals, which are essential for maintaining adequate vitamin D levels. These foods are crucial for calcium absorption, bone health, immune function, and mood regulation. According to 1, important sources of vitamin D include diet, such as fatty fish, cod liver oil, dairy products, fortified beverages and foods, and supplements. Additionally, 1 highlights that exogenous sources of vitamin D-hormones include diet, such as eggs, fish, liver, and marine mammal fat, and supplements. Some of the key vitamin D rich foods are:
- Fatty fish like salmon, mackerel, and tuna
- Egg yolks
- Cheese
- Mushrooms exposed to UV light
- Fortified foods such as milk, orange juice, and cereals
- Beef liver and cod liver oil For those following plant-based diets, fortified plant milks and UV-exposed mushrooms are important sources. However, food sources alone may not provide sufficient vitamin D, especially for people living in northern latitudes with limited sun exposure, those with darker skin, or those who stay indoors most of the time. In these cases, a vitamin D supplement might be necessary, typically 600-800 IU daily for adults, though individual needs vary based on factors like age, skin tone, and geographic location, as suggested by 1 and 1.
From the Research
Vitamin D Rich Foods
There are no research papers provided that directly answer the question about vitamin D rich foods. However, the studies provided do discuss the importance of vitamin D, its health benefits, and the recommended daily intake.
Recommended Daily Intake
- The Institute of Medicine recommends a daily intake of 600 IU of vitamin D in individuals aged up to 70 years and 800 IU in those aged above 70 years 2.
- The UK Scientific Advisory Committee for Nutrition recommends supplementation with 10 micrograms (400 IU) per day, but some studies suggest that this may be too low and that 20-25 micrograms (800-1,000 IU) per day may be more effective 3.
- A study published in 2025 suggests that daily supplementation with 2000 IU/day (50 mcg/day) of vitamin D3 can help prevent diseases and deaths, and that a daily dose between 4000 and 6000 IU of vitamin D3 can provide greater protection against many adverse health outcomes 4.
Prevalence of Vitamin D Deficiency
- A study conducted in Tehran found that vitamin D deficiency has a high prevalence, with 9.5% of the population having severe deficiency, 57.6% having moderate deficiency, and 14.2% having mild deficiency 5.
- Another study found that the prevalence of vitamin D deficiency is high across Europe, particularly among those resident at Northerly latitudes 6.