Foods High in Vitamin D
Oily fish, eggs, mushrooms, and fortified foods are the best natural sources of vitamin D, though most people need supplementation to achieve adequate levels since vitamin D occurs naturally in very few foods.
Natural Food Sources of Vitamin D
Animal-Based Sources
Oily fish (5-25 μg/100g) 1
- Salmon
- Mackerel
- Sardines
- These provide both natural vitamin D and optimal fat profile for absorption 2
Eggs (1.3-2.9 μg/100g) 1
- Particularly egg yolks
Offal 1
- Beef liver (1.3-2.9 μg/100g)
Fish liver oils (250 μg/100g) - richest natural source 1
Plant-Based Sources
- Mushrooms (21.1-58.7 μg/100g) - particularly those exposed to UV light 1
- Reindeer lichen (87 μg/100g) - though not commonly consumed 1
- Dark chocolate (4 μg/100g) 1
Fortified Foods
- Milk (fortified) 1
- Breakfast cereals (fortified) 3, 1
- Yogurt (fortified) 1
- Fat spreads/margarines (fortified) 1
- Orange juice (fortified) 3, 1
- Plant-based beverages (fortified) 1
Optimizing Vitamin D Absorption
- Consume vitamin D-rich foods with meals containing fats, particularly those rich in monounsaturated and polyunsaturated fats 2
- Include nuts and seeds with vitamin D foods to enhance absorption 2
- Use small amounts of plant oils like olive oil when preparing vitamin D-rich foods 2
Important Considerations
Dietary Limitations
- Very few foods naturally contain sufficient vitamin D 3, 1, 4
- Even with a varied diet, it's difficult to achieve adequate vitamin D intake through food alone 1, 4
- The European Food Safety Authority sets adequate intake at 15 μg/day (600 IU), which is challenging to meet through diet 1
Supplementation
- A daily vitamin D supplement of 15 μg (600 IU) is recommended year-round for older adults 3
- In the absence of adequate sun exposure, supplements of 800-1000 IU/day may be needed 5
Sun Exposure
- Solar UVB radiation is the primary source of vitamin D for most people 6
- When sun exposure is limited due to season, latitude, or lifestyle, dietary sources become more important 6
Vitamin D Forms
- Vitamin D exists mainly in two forms: D3 (cholecalciferol) and D2 (ergocalciferol) 1
- 25-hydroxy vitamin D also contributes to dietary vitamin D intake in animal-derived products 1
While incorporating these vitamin D-rich foods into your diet is beneficial, most guidelines acknowledge that supplementation is often necessary to achieve optimal vitamin D status, especially during winter months or for those with limited sun exposure.