Foods Rich in Vitamin D
Vitamin D occurs naturally in very few foods, with oily fish, eggs, and fish liver oils being the primary natural dietary sources, but these foods alone are insufficient to meet daily requirements for most people, making fortified foods and supplementation essential. 1
Natural Food Sources
High Vitamin D Content (Rich Sources)
- Fatty fish contain 5-25 μg/100g and represent one of the best natural sources 2
- Fish liver oils provide the highest concentration at 250 μg/100g 2
- Mushrooms can contain 21.1-58.7 μg/100g, making them an excellent plant-based source 2
- Reindeer lichen contains 87 μg/100g (though less commonly consumed) 2
Moderate Vitamin D Content
- Eggs (particularly egg yolk) provide 1.3-2.9 μg/100g 2, 3
- Beef liver and offal contain 1.3-2.9 μg/100g 2, 3
- Cheese provides 1.3-2.9 μg/100g 2
- Dark chocolate contains approximately 4 μg/100g 2
Fortified Food Sources
Fortified foods are critical for achieving adequate vitamin D intake since natural food sources are limited. 1
- Fortified milk (approximately 100 IU per cup) 1
- Fortified breakfast cereals 1, 2
- Fortified low-fat milk products 1
- Fortified yogurt 2
- Fortified fat spreads/margarines 2
- Fortified orange juice 1, 2
- Fortified plant-based beverages 2
Critical Clinical Context
Why Food Sources Are Insufficient
Despite these food sources, achieving the recommended daily intake of 15 μg (600 IU) through diet alone is extremely difficult, which is why supplementation is widely recommended. 1
- A serving of salmon provides only about 400 IU 1
- A cup of fortified milk provides only about 100 IU 1
- Most people would need to consume multiple servings of fatty fish daily to meet requirements through food alone 1
Supplementation Necessity
All older adults should take a daily 15 μg vitamin D supplement year-round, as food sources and fortified foods alone are insufficient for achieving adequate intakes. 1
- Vitamin D deficiency is common worldwide, particularly in winter months 1
- Low vitamin D status is strongly associated with frailty, poor bone health, and increased mortality 1
- The elderly may require up to 25 μg daily supplementation 3
Important Caveats
- Absorption route matters: Dietary vitamin D is absorbed via chylomicrons through the lymphatic system, while endogenous (sun-derived) vitamin D is carried on vitamin D binding protein, potentially affecting bio-distribution 1
- Fortification varies by country: The availability of fortified foods depends on local regulations, making them an unreliable sole source in many regions 1
- Vitamin D2 vs D3: Supplements typically contain D2 (ergocalciferol from plants), while animal sources provide D3 (cholecalciferol) 1, 2