Foods High in Vitamin D
Oily fish are the richest natural dietary source of vitamin D, containing 5-25 μg per 100g, but dietary sources alone are insufficient to meet daily requirements for most at-risk individuals, making supplementation essential. 1, 2
Natural Food Sources
Animal-Based Sources (Richest Options)
- Fatty fish (salmon, sardines, mackerel) provide 5-25 μg per 100g and represent the most significant natural dietary source of vitamin D3 1, 2
- Fish liver oils contain exceptionally high amounts at 250 μg per 100g, though typically consumed in small quantities 2
- Egg yolks provide moderate amounts at 1.3-2.9 μg per 100g 1, 2
- Beef liver contains 1.3-2.9 μg per 100g 2
- Cheese provides 1.3-2.9 μg per 100g 2
Plant-Based Sources
- Mushrooms exposed to UV light can contain 21.1-58.7 μg per 100g, making them the richest plant source 2
- Reindeer lichen contains 87 μg per 100g, though not commonly consumed 2
- Dark chocolate provides approximately 4 μg per 100g 2
Fortified Foods (Essential for Adequate Intake)
Since natural food sources are insufficient to meet daily requirements, fortified foods are essential for achieving adequate vitamin D intake. 1
- Fortified milk and dairy products (approximately 100 IU per cup) 3, 1
- Fortified breakfast cereals 1, 2
- Fortified orange juice 1, 2
- Fortified plant-based beverages 1, 2
- Fortified fat spreads/margarine 1, 2
- Fortified yogurt 2
Critical Limitations of Dietary Sources Alone
Dietary sources of vitamin D3 (cholecalciferol) are few and only significant in oily fish, making it nearly impossible to achieve adequate vitamin D status through diet alone. 3
- An adequate intake of 15 μg/day (600 IU) set by regulatory authorities is hard to achieve through diet alone, even with optimal food choices 1, 2
- Vitamin D is mainly synthesized when skin is exposed to ultraviolet B radiation, and contemporary life is associated with reduced sun exposure 3
- Vitamin D2 (ergocalciferol), the plant/mushroom form, is almost absent in the diet 3
Supplementation Requirements for At-Risk Groups
Elderly Individuals
- All older adults require 15-20 μg (600-800 IU) daily supplement year-round, not just in winter, as food sources and sun exposure alone are insufficient 1, 4
- Elderly individuals have decreased skin synthesis efficiency with age, requiring higher supplementation doses of 700-1,000 IU daily to reduce fall and fracture risk 5
- Dark-skinned or veiled individuals not exposed much to the sun, elderly and institutionalized individuals may be supplemented with 800 IU/day without baseline testing 3
Individuals with Limited Sun Exposure
- People living in Northern latitudes, those with indoor lifestyles, and individuals with dark skin pigmentation require particular attention to supplementation 1
- Dark-skinned individuals require 2-9 times more sun exposure to produce the same vitamin D as lighter-skinned individuals, making dietary sources and supplements critical 3
- Individuals should consume 25 μg (1,000 IU) of vitamin D daily to maintain adequate blood concentrations when sun exposure is limited 4
Practical Recommendations for Optimizing Dietary Intake
- Consume vitamin D with dietary fat to improve absorption, as it is a fat-soluble vitamin 1
- Aim for four portions of calcium-rich dairy foods daily to help achieve both calcium and vitamin D goals 5
- Include fatty fish in the diet at least 2-3 times weekly as the primary natural source 2, 6
- Choose fortified products commonly consumed in your diet (milk, cereals, plant-based beverages) 1, 6
Common Pitfall to Avoid
A common mistake is relying solely on dietary sources without supplementation, even with optimal food choices including fatty fish and fortified products. 1
- Do not rely on sun exposure alone for vitamin D in at-risk populations due to decreased skin synthesis efficiency and increased skin cancer risk 3, 5
- Increased sun exposure is generally not recommended as treatment of vitamin D deficiency because UVB radiation increases skin cancer risk 3