Key takeaways

  • Incorporating fatty fish like salmon, herring, and sardines into your diet can significantly boost your vitamin D intake.
  • Beyond sunlight and supplements, consuming eggs and mushrooms, especially those exposed to UV light, can contribute to healthy vitamin D levels.
  • Fortified foods, such as cow’s milk, soy milk, and orange juice, are reliable sources of vitamin D, which helps maintain bone strength and overall health.

While supplements and sunshine outdoors are a couple of ways you may boost vitamin D levels naturally, the food choices in your life can help increase the level of this necessary vitamin.

You may consider adding these types of foods to your diet plan. Always consult your healthcare team, including a dietitian or nutritionist, for guidance on how your food choices can affect your vitamin D levels.

One 3.5-ounce (100-gram) serving of farmed Atlantic salmon contains 441 IU of vitamin D or 55% of the DV. On average, wild-caught salmon has more vitamin D than farmed salmon.

Vitamin D content can also vary depending on where the salmon is caught. One 2019 study found that salmon caught in the Baltic Sea provided 556–924 IU of vitamin D per one 3.5-ounce (100-gram) serving, 70–116% of the DV.

Other types of fatty fish are also good sources of vitamin D. Two examples are halibut and mackerel, which provide 190 IU and 643 IU per 3.5-ounce (100-gram) serving respectively.

Fresh Atlantic herring provides 167 IU per 3.5-ounce (100-gram) serving, which is around 20% of the DV.

Pickled herring is also a good source of vitamin D, providing 113 IU per 3.5-ounce (100-gram) serving, or 14% of the DV. However, pickled herring also contains a high amount of sodium, at 870 mg per serving, so it may not be a great option if you are trying to lower your salt intake.

Canned sardines are a good source of vitamin D as well. A 3.5-ounce (100-gram) serving provides 193 IU or 24% of the DV.

If you don’t like fish, taking cod liver oil is another way to get vitamin D into your diet.

At about 450 IU per teaspoon (4.9 mL), cod liver oil has 56% of the DV.

Canned tuna is typically less expensive than fresh fish and can be stored for a longer period. A 3.5-ounce (100-gram) serving of canned light tuna contains 269 IU of vitamin D, which is 34% of the DV.

However, tuna also contains mercury, a heavy metal found in many types of fish. Mercury can accumulate in the body over time and, in some cases, lead to serious health issues.

The amount of mercury in canned tuna depends on the type of tuna. Light canned tuna comes from smaller fish and is lower in mercury, so it is OK to eat in moderation.

Pregnant or breastfeeding individuals should limit their seafood intake to 8 to 12 oz of fish that are lower in mercury per week.

Tuna salad

Try this tuna salad with cranberries that uses canned tuna.

The yolk from one large egg (50 g) contains 41 IU of vitamin D, or 5% of the DV.

Adding more vitamin D to the feed of the hens, exposing the hens to UVB light, and exposing egg yolk directly to UVB can increase vitamin D in the egg.

Choosing eggs from chickens raised outside or marketed as high in vitamin D can be a great way to meet your daily requirements.

Besides fortified foods, mushrooms are the only sufficient non-animal source of vitamin D.

Like humans, mushrooms can synthesize vitamin D when exposed to UV light. However, mushrooms produce vitamin D2, whereas animals produce vitamin D3. Though vitamin D2 helps raise blood levels of vitamin D, it may not be as effective as vitamin D3.

Some wild mushrooms are excellent sources of vitamin D2 due to their exposure to UV light. Morels are a type of mushroom that grows in the wild. One cup of these mushrooms contains 136 IU of vitamin D, which is 17% of the DV.

Many commercially grown mushrooms are grown in the dark and contain very little D2. However, some mushrooms are treated with ultraviolet (UV) light to boost their vitamin D content. One cup of cremini mushrooms exposed to UV light contains 1100 IU of vitamin D, which is 139% of the DV.

Some food products that don’t naturally contain vitamin D are fortified with this nutrient.

Cow’s milk

In several countries, cow’s milk is fortified with vitamin D. In the United States, 1 cup of fortified 2% fat cow’s milk contains 111 IU of vitamin D, or about 14% of the DV.

Soy milk

Plant-based milk substitutes such as soy milk are often fortified with vitamin D, along with other nutrients usually found in cow’s milk.

One cup of plain soy milk contains 185 IU per 100 g, or around 23% of the DV. Always keep in mind whether the soy milk is sweetened or unsweetened, as that can affect your nutritional content.

Orange juice

One cup (249 g) of fortified orange juice contains around 100 IU of vitamin D, or 12% of the DV.

Orange juices can be high in added sugar. Try to opt for juices that use less sugar if possible.

Other ways to boost vitamin D levels

5-30 minutes of sunlight twice a week usually provides enough vitamin D.

However, to minimize the risk of skin cancer, it’s best to obtain vitamin D from food or supplements.

The daily value (DV) for vitamin D is 600-800 IU (15-20 mcg) for adults over 19 years of age. The vitamin D content is listed as a percentage of the DV on the nutrition facts label on food packages, indicating the percentage of your daily vitamin D requirement that the food will provide.

Vitamin D is necessary for calcium absorption in your body. This plays a key role in maintaining bone strength and skeletal integrity.

Getting enough of vitamin D and calcium is crucial to maintaining bone health and protecting against disorders like osteoporosis, a condition characterized by weak, brittle bones.

The recommended daily amount of calcium differs by age group:

  • Children ages 4-8: 1,000 mg
  • Children ages 9–18: 1,300 mg
  • Adults ages 19–50: 1,000 mg
  • Adults over 50: 1000 mg to 1,200 mg, and may depend on gender

Partner tip

Managing your weight can help lower your risk of heart disease, regulate your blood sugar, and ease menopause symptoms, like hot flashes and night sweats.

LifeMD‘s Weight Management Program offers virtual visits with licensed healthcare professionals who can prescribe FDA-approved GLP-1 medications like Wegovy and Zepbound when appropriate, plus access to nutrition support.

Although our bodies can make vitamin D from UV light from the sun, it is not the best way to meet your needs. Because of this, food sources of vitamin D or vitamin D supplements are typically the safest way to consistently and safely meet your vitamin D needs.

Some foods that contain vitamin D include fish, eggs, mushrooms, and foods fortified with vitamin D.

30 Days of Winter Wellness

Day 3

Here are some quick tips on adding more vitamin D into your day this winter:

  • Try fatty fishes, canned tuna, and mushrooms that have higher vitamin D amounts.
  • Add some soy milk or cow’s milk to your morning routine, even in your coffee.
  • Even if it’s cold outside, consider even 5 minutes of outdoor activity twice a week to soak up some extra sunlight.

Catch up on Day 2 of the challenge to explore a few ideas for at-home exercises this winter.