What foods are rich in vitamin D?

Vitamin D-Rich Foods

The richest natural dietary sources of vitamin D are fatty fish (containing 5-25 μg/100g) and egg yolks (1.3-2.9 μg/100g), but these alone are insufficient to meet daily requirements, making fortified foods and supplementation essential for most people. 1, 2

Natural Food Sources

Primary Sources (Richest)

• Fatty fish such as salmon and sardines contain 5-25 μg per 100g, making them the most concentrated natural dietary source 3, 1, 2, 4
• Fish liver oils provide exceptionally high amounts at 250 μg/100g 4
• Egg yolks contain moderate amounts at 1.3-2.9 μg per 100g 1, 2, 4

Secondary Sources (Moderate)

• Beef liver and organ meats contain 1.3-2.9 μg/100g 5, 4
• Cheese provides 1.3-2.9 μg/100g 4
• Dark chocolate contains approximately 4 μg/100g 4

Plant-Based Sources

• Mushrooms can contain 21.1-58.7 μg/100g depending on variety and UV exposure 4
• Reindeer lichen provides 87 μg/100g, though this is not commonly consumed 4

Fortified Foods (Essential for Adequate Intake)

Since natural food sources are scarce and insufficient to meet daily requirements, fortified foods are critical for achieving adequate vitamin D intake 3, 1, 2, 6:

• Fortified milk and dairy products (fat-free or low-fat preferred) 3, 4
• Fortified breakfast cereals 6, 4
• Fortified orange juice 2, 4
• Fortified plant-based beverages (nut/grain/soy-based milks fortified with calcium and vitamin D) 3, 4
• Fortified fat spreads 4

Critical Clinical Context

A common pitfall is relying solely on dietary sources without supplementation—even with optimal food choices including fatty fish and fortified products, most people cannot achieve adequate vitamin D levels through diet alone. 1

Daily Requirements

• Adults aged 1-70 years require 15 μg (600 IU) daily 1, 2
• Adults over 70 years require 20 μg (800 IU) daily 1, 2
• Older adults living independently require 15 μg daily supplement year-round, not just in winter 1

Absorption Enhancement

• Consume vitamin D with dietary fat to improve absorption, as it is fat-soluble 1
• Oils and fats increase bioavailability of vitamin D during cooking 3

High-Risk Groups Requiring Supplementation

Individuals at particularly high risk for vitamin D insufficiency who need special attention to supplementation include 1, 2:

• Those with dark skin pigmentation
• People living in Northern latitudes
• Individuals with indoor lifestyles
• Elderly individuals
• Patients with gastrointestinal disorders affecting fat absorption