Best Natural Sources of Vitamin D: Foods That Can Help Prevent Deficiency
Vitamin D is an essential nutrient that helps the body maintain strong bones and healthy muscles. It also plays an important role in several other body functions, including immune system function.
The body can make vitamin D when the skin is exposed to ultraviolet B (UVB) rays from sunlight. However, food remains an important source of vitamin D, especially for people who get limited sun exposure.
The challenge is that relatively few foods naturally contain significant amounts of vitamin D. Fatty fish, UV-exposed mushrooms, eggs, and fortified foods are among the most useful dietary sources.
How Much Vitamin D Do You Need Each Day?
According to the National Institutes of Health (NIH), the recommended dietary allowance (RDA) for vitamin D is:
- 600 IU (15 mcg) per day for adults up to age 70
- 800 IU (20 mcg) per day for adults over age 70
These recommendations refer to vitamin D obtained from food, beverages, and supplements. They do not include the vitamin D produced naturally by the body through sun exposure.
Meeting your vitamin D needs does not necessarily mean taking a supplement. A varied diet can provide vitamin D, while sunlight can also contribute to the body's vitamin D supply.
Best Foods Rich in Vitamin D
1. Fatty Fish
Fatty fish are among the best natural sources of vitamin D. They can provide substantial amounts of vitamin D in a relatively small serving.
Good choices include:
- Salmon
- Trout
- Mackerel
- Sardines
- Tuna
The amount of vitamin D varies depending on the type of fish and how it is prepared. For example, 3 ounces (85 grams) of cooked sockeye salmon provides about 570 IU of vitamin D, while the same amount of cooked farmed rainbow trout provides about 645 IU.
This makes fatty fish one of the most effective foods for increasing vitamin D intake.
2. Egg Yolks
Egg yolks contain vitamin D, although the amount is much lower than what you get from fatty fish.
One large egg provides about 44 IU of vitamin D.
Eggs are also easy to add to everyday meals. You can enjoy them as:
- Boiled eggs
- Omelets
- Scrambled eggs
- Eggs with vegetables or rice
- Homemade baked goods
Eggs are best considered a supporting source of vitamin D rather than a major source.
3. UV-Exposed Mushrooms
Mushrooms are an interesting source of vitamin D, particularly when they are exposed to ultraviolet (UV) light during production.
For example, half a cup of raw white mushrooms exposed to UV light can provide approximately 366 IU of vitamin D.
However, not all mushrooms contain high amounts of vitamin D. If you are buying mushrooms specifically as a source of vitamin D, check the package for information indicating that they were exposed to UV light or enriched with vitamin D.
4. Fortified Milk and Dairy Products
Regular milk does not naturally contain large amounts of vitamin D, but many types of milk in the United States are fortified with vitamin D.
One cup of fortified milk provides about 120 IU of vitamin D.
Because fortification can vary by product and location, checking the Nutrition Facts label is the best way to determine how much vitamin D a particular product contains.
5. Fortified Plant-Based Milk
Plant-based milk can also be a useful source of vitamin D when it is fortified.
Common options include:
- Soy milk
- Almond milk
- Oat milk
Some fortified varieties provide around 100–144 IU of vitamin D per cup, although the amount varies between products and brands.
When choosing a plant-based milk, look for vitamin D on the Nutrition Facts label.
6. Fortified Breakfast Cereals
Some breakfast cereals are fortified with vitamins and minerals, including vitamin D.
A serving of certain fortified cereals may provide around 80 IU of vitamin D.
Fortified cereal should not be your only source of vitamin D, but it can contribute to your daily intake, particularly if you do not regularly eat fish, eggs, or other vitamin D-rich foods.
7. Canned Tuna and Sardines
You do not have to rely on fresh fish to get vitamin D. Canned fish can be a convenient and affordable option.
For example, 3 ounces of canned light tuna in water provides about 40 IU of vitamin D, while two canned sardines provide around 46 IU.
Including canned fish in meals can therefore be an easy way to add vitamin D to your diet.
Can You Get Vitamin D From Sunlight?
Yes. Your skin can produce vitamin D when exposed to UVB rays from sunlight.
However, the amount of vitamin D your body produces depends on several factors, including:
- Season
- Time of day
- Geographic location
- Skin tone
- Age
- Clothing
- Sunscreen use
For this reason, there is no single amount of sun exposure that works for everyone.
At the same time, deliberately getting excessive sun exposure is not a safe strategy for increasing vitamin D. Ultraviolet radiation can damage the skin and increase the risk of skin cancer.
The goal should not be to get a sunburn in order to increase vitamin D levels.
Can Food Alone Provide Enough Vitamin D?
Food can make an important contribution, but getting enough vitamin D from food alone can be difficult for some people because relatively few foods naturally contain substantial amounts of the vitamin.
This is one reason fortified foods are important sources of vitamin D in the American diet.
For example, eating fatty fish regularly along with eggs and fortified foods can provide a meaningful amount of vitamin D. However, individual needs can vary depending on age, diet, health conditions, and other factors.
Vitamin D2 vs. Vitamin D3: What's the Difference?
Vitamin D occurs mainly in two forms:
- Vitamin D2 (ergocalciferol)
- Vitamin D3 (cholecalciferol)
Both forms can increase vitamin D levels in the blood. However, according to the NIH, vitamin D3 may raise blood vitamin D levels somewhat more effectively and keep them elevated for longer than vitamin D2.
Vitamin D3 is naturally found in some animal-based foods, while vitamin D2 can come from certain plant-based sources and UV-exposed mushrooms.
Who May Be at Risk of Low Vitamin D?
Some people may have a higher risk of low vitamin D because of limited sun exposure or medical conditions that affect vitamin D absorption or metabolism.
However, having darker skin or getting limited sunlight does not automatically mean that someone has a vitamin D deficiency or needs a supplement.
The Endocrine Society's 2024 clinical practice guideline does not recommend routine vitamin D screening for all healthy adults, including healthy adults with darker skin, when there is no specific medical reason for testing.
When Are Vitamin D Supplements Needed?
Not everyone needs a vitamin D supplement, and taking high doses is not necessarily better.
The Endocrine Society's 2024 guideline suggests that generally healthy adults under age 75 are unlikely to benefit from routinely taking vitamin D above the recommended dietary allowance simply to prevent disease.
Supplements may be appropriate in certain situations, such as a documented deficiency or a medical condition that affects vitamin D absorption or metabolism. In these cases, the appropriate dose should be determined with guidance from a healthcare professional.
Taking excessive amounts of vitamin D can be harmful, so high-dose supplementation should not be used without a clear reason.
Do You Need a Vitamin D Blood Test?
Not necessarily.
The 2024 Endocrine Society guideline recommends against routine testing of 25-hydroxyvitamin D [25(OH)D] in generally healthy adults because there is not enough evidence to define a blood level that clearly improves disease prevention in this population.
If you have symptoms, specific risk factors, or a medical condition that may affect vitamin D levels, a healthcare professional may decide that testing is appropriate.
Signs of Vitamin D Deficiency
Mild vitamin D deficiency may not cause noticeable symptoms.
When deficiency becomes significant, it may contribute to problems such as:
- Muscle weakness
- Bone pain
- Poor bone health
- An increased risk of bone-related problems
These symptoms are not specific to vitamin D deficiency, however. Other health conditions can cause similar symptoms, so symptoms alone cannot confirm a deficiency.
Simple Ways to Increase Your Vitamin D Intake
You can support your vitamin D intake with a few simple dietary habits:
- Eat fatty fish regularly.
- Include eggs in your meals.
- Choose milk or plant-based milk fortified with vitamin D.
- Look for mushrooms exposed to UV light.
- Check Nutrition Facts labels for vitamin D in fortified foods.
- Avoid taking high-dose vitamin D supplements without a clear medical reason.
- Focus on a varied diet rather than relying on a single food.
Final Thoughts
Vitamin D is important for bone and muscle health, and getting enough of it depends on a combination of dietary intake and the body's ability to produce vitamin D from sunlight.
Fatty fish, UV-exposed mushrooms, eggs, fortified milk, fortified plant-based milk, and fortified breakfast cereals are among the most useful dietary sources of vitamin D.
For many people, a balanced diet can provide a meaningful amount of this nutrient. However, getting enough vitamin D from food alone can sometimes be difficult because relatively few foods naturally contain high levels.
It is also important to remember that limited sun exposure does not automatically mean you need high-dose supplements. For generally healthy adults, current guidelines do not recommend routine vitamin D testing or routinely taking amounts above the recommended dietary allowance without a specific reason.
If you are concerned about vitamin D deficiency or have a condition that may affect vitamin D absorption or metabolism, talk with a healthcare professional about whether testing or supplementation is appropriate.