• Vitamins and Supplements

The Best Vitamin D-Rich Foods to Include in Your Diet

Medically reviewed and edited by Kerri Louati, MS, RD, LD, CDE

Published: July 06, 2023
Updated: November 11, 2025
3 mins

Vitamin D is a vital nutrient that plays an important part in maintaining your overall health and well-being. 

It’s often referred to as the ‘sunshine vitamin’ because the best way to get vitamin D is through sun exposure.

However, it’s also possible to increase your vitamin D intake in other ways, like through your diet.

In this article, we’ll take a closer look at what exactly vitamin D is and why it’s so important for the body. 

We’ve also included a list of vitamin D-rich foods that you can incorporate into your diet to support optimal body functioning.

What's Vitamin D and Why is it Important?

Vitamin D is a fat-soluble vitamin that is produced by the body when exposed to sunlight. It’s also found in some food sources and has many benefits in the body.

Supports strong bones and teeth

Vitamin D helps the body absorb calcium and phosphorus, two minerals that are essential for building and maintaining healthy bones. It helps prevent conditions like osteoporosis in adults.

Keeps muscles working properly

Vitamin D plays a role in muscle strength and function. Low levels have been linked to muscle weakness and a higher risk of falls in older adults.

Supports a healthy immune system

Vitamin D helps regulate immune cell activity and may make the body more effective at fighting off viruses and bacteria. Research shows that adequate levels can lower the risk of respiratory infections.

Helps regulate mood and may support brain health

Vitamin D interacts with areas of the brain involved in mood regulation. Low vitamin D levels have been linked to higher rates of depression and seasonal mood changes, though research is still ongoing.

May help reduce inflammation

Vitamin D helps control how the immune system responds to stress and infection, which can reduce chronic inflammation in the body.

Supports cardiovascular health

Some research suggests that vitamin D helps regulate blood pressure and may play a role in maintaining healthy blood vessels, though more studies are needed to confirm this.

Plays a role in hormone and metabolic balance

Vitamin D receptors are found in many tissues throughout the body, including the pancreas, muscles, and reproductive organs. Adequate vitamin D supports normal metabolism and insulin sensitivity.

How Can You Increase Your Vitamin D Intake?

There are a number of ways you can increase your vitamin D intake to help achieve optimal levels. 

Sunlight exposure

The most natural and efficient way to boost vitamin D is through regular sunlight exposure. When your skin is exposed to UVB rays, especially around midday when the sun is strongest, it begins producing vitamin D.

Try to get 10 to 30 minutes of direct sunlight on your face, arms, and legs a few times each week. The exact amount of time depends on factors like your skin tone, the season, and where you live. People with darker skin may need a bit more sun exposure to produce the same amount of vitamin D.

During the winter months, the angle of the sun changes, especially for people living farther from the equator. When the sun sits lower in the sky, fewer UVB rays reach the earth’s surface, meaning your skin can’t produce as much (or sometimes any) vitamin D, even if you spend time outdoors. This is one reason why vitamin D levels tend to drop in colder seasons and why supplements may be helpful during that time.

While short periods of sun exposure are helpful, it’s still important to practice safe sun habits. Use sunscreen or protective clothing if you’re in the sun for longer periods to reduce your risk of skin damage or skin cancer.

Dietary sources

Food can also contribute to your vitamin D intake, although it’s difficult to get enough from diet alone.

Fatty fish, such as salmon, mackerel, and sardines, are some of the richest natural sources. Fortified foods like milk, yogurt, orange juice, and plant-based milks can also provide additional vitamin D, however, they are typically adding a different form called vitamin D2.  

Egg yolks and UV-exposed mushrooms offer smaller amounts. Checking food labels is an easy way to identify which products contain added vitamin D.

What's the Difference Between Vitamin D2 and D3?

There are two main forms of vitamin D found in food or skin production: D₂ (ergocalciferol) and D₃ (cholecalciferol). 

D3 comes mostly from animal-based sources or your own skin making it in sunlight. 

D3 comes from some plant sources (like certain mushrooms) and fortified foods. Many studies suggest D₃ raises and sustains vitamin D levels in the blood better than D₂, which is why many supplements use D₃.

Supplements

If you don’t get enough sun or vitamin D-rich foods, supplements can help maintain healthy levels.

Vitamin D supplements are widely available over the counter in capsules, tablets, gummies, and liquid drops. They come in two forms: vitamin D₂ (from plant sources) and vitamin D₃ (the form your body naturally makes from sunlight and the preferred form for raising blood levels).

Before starting a supplement, it’s best to consult your healthcare provider. They can check your vitamin D levels and help determine the right dosage for your age, health, and lifestyle.

How Much Vitamin Do You Need per Day?

The amount of vitamin D you need will depend on various factors, such as genetics, where you live, and your age, skin color, your diet, how well you absorb vitamin D, and your sun exposure.  

The best way to understand your Vitamin D levels and how much you need per day is by doing a blood test for 25, hydroxyvitamin D.  On average, it is recommended that most adults take anywhere from 1,000-4,000IU per day.

UVB lamps

Some individuals may find it challenging to expose themselves to sunlight regularly to get enough vitamin D.

In these cases, UVB lamps or light therapy devices can be used under medical supervision to stimulate vitamin D production.

It’s important to note that this method is typically only recommended for individuals with specific medical conditions.

If you don’t have a vitamin D deficiency, research suggests that you may not benefit as much from exposure to UVB lamps. 

9 Nutritious Foods High in Vitamin D

There are only a few foods that contain naturally occurring vitamin D, so identifying and adding them to your diet is essential to increase your intake. It’s important to note that vitamin D is a fat-soluble vitamin.  This means that it requires adequate fat to be absorbed properly in the body.  Here are some of the top food sources of vitamin D: 

Salmon

Salmon is a popular fatty fish and one of the best natural sources of vitamin D. The exact amount can vary depending on the type; wild-caught salmon usually contains more vitamin D than farmed salmon. A 3.5-ounce serving of wild salmon provides between 500 and 1,000 IU of vitamin D, while farmed salmon typically offers about 100 to 250 IU. The difference comes from diet and sunlight exposure, with wild salmon generally offering higher nutritional value and more vitamin D₃.

Tuna

Canned tuna is another great source of vitamin D that is affordable and easy to store. It contains 269 IU of vitamin D per 100 grams, which is more than 30% of the recommended intake.

It’s important to note that some types of tuna contain high levels of mercury – a chemical that comes from coal emissions – and may be dangerous to consume in large amounts.

To avoid mercury building up in the body and becoming a serious health concern, nutritionists recommend only eating a single serving (100 grams) of tuna per week. 

Sardines

Sardines are a nutrient dense food that are available fresh or canned.  They are rich in protein, calcium and omega 3 fatty acids. 

One 3.5 ounce serving contains about 270 IU of Vitamin D.  As a small fish, they typically have less bioaccumulation of heavy metals, making it a great option to consume regularly.  

Cod liver oil

Cod liver oil is an excellent source of Vitamin D, that can be a great alternative to fish.

It's an excellent source of vitamin D and contains around 450 IU per teaspoon — almost 50% of the recommended intake.

Cod liver oil is also high in other essential nutrients like vitamin A and omega-3 fatty acids, both of which promote immune and skin health. For individuals who don’t eat fish regularly, cod liver oil can be a convenient and effective way to boost vitamin D intake.

Egg yolks 

Whole eggs are an excellent source of nutrients such as protein, fats, vitamins, and minerals. The egg yolks contain modest amounts of vitamin D, roughly around 40 IU per yolk.

Some eggs may have higher levels of vitamin D, depending on how much the chicken was exposed to the sun.

Studies have shown that free-range or pasture-raised chickens produce eggs with vitamin D levels that are four times higher compared to others.

Beef liver

Beef liver is a nutrient dense food that contains iron, vitamin A and B vitamins, which help to support metabolism, immune function and cellular health.  

One 3-ounce serving contains about 45 IU of vitamin D, making it one of the few animal-based foods naturally containing vitamin D.

Because of its high vitamin A content, it’s best enjoyed in moderation.  Consider adding small amounts to ground meats, stews or stir frys.  

Mushrooms

Other than fortified foods, mushrooms are one of the only non animal products that contain naturally occurring vitamin D.

Much like humans, mushrooms can produce vitamin D when exposed to UV rays.  The form they produce is D2, which can still help raise blood levels even though it’s not as long-lasting as D₃.  

One cup of UV-exposed mushrooms can contain 130 to 400 IU of vitamin D, while regular mushrooms grown in the dark provide very little.

Fortified dairy products

Milk and other dairy products, such as yogurt, are often fortified with vitamin D to enhance their nutritional profile. 

A one-cup serving of fortified cow’s milk typically contains around 100 to 120 IU of vitamin D₃, while plant-based milks, like soy, oat, and almond, are often fortified with vitamin D₂, a plant-derived form that is still beneficial but not as biologically active as D₃. 

Including fortified milk in your daily routine can help fill dietary gaps, especially for those who get limited sun exposure.

Fortified orange juice 

Fortified orange juice is another source of vitamin D. It is also often fortified with calcium to boost nutrient levels.  

One cup of fortified orange juice can contain up to 12%, or 100 IU, of the daily recommended amount of vitamin D.

However, drinking orange juice isn’t always the best way to get vitamin D for everyone. Individuals with blood sugar dysregulation or diabetes, or those with acid reflux may want to consider other ways to increase vitamin D levels. 

When Should I Consider Taking Vitamin D Supplements?

You should think about supplementation if any of the following apply:

• You live far from the equator (high latitude) where winter sun is weak and UVB rays are not strong enough for skin vitamin D production.

• You spend most of your time indoors, your skin is mostly covered, or you use strong sunscreen, since these reduce your ability to make vitamin D.

• You have darker skin. Higher melanin levels reduce the skin’s ability to produce vitamin D from sunlight.

• You are older. As we age, the skin becomes less efficient at making vitamin D, even with the same amount of sun exposure.

• You have certain health conditions. Issues that affect fat absorption (such as celiac disease, Crohn’s disease, or gallbladder disorders) can reduce how much vitamin D your body can absorb from food or supplements.

• Your diet is low in vitamin D rich foods, and you rarely eat fish or fortified foods.

• Your blood test shows that your vitamin D levels are below the recommended range (often below ~30 ng/mL, though guidelines differ).

In all these cases, a supplement can help you reach and maintain healthier levels more reliably.

Benefits of vitamin D supplements

There are many benefits of taking vitamin D supplements, including:

• Addressing deficiencies and preventing health complications

• Promoting bone health

• Improving muscle function 

• Supporting a strong immune system

• Improving mood and cognitive health 

• Reducing inflammation

• Supporting hormones and metabolic health 

While vitamin D supplements can be a great way to increase your daily intake, it’s important to remember that the benefits may differ from person to person. 

Where Can I Learn More About Vitamin D and Other Nutrients?

If you want to learn more about how you can incorporate vitamin D into your diet, LifeMD can help.

A medical professional can assist you with information about vitamin D and nutrition — all from the comfort of your own home. 

Make an online appointment with a healthcare provider today.

Kerri Louati, MS, RD, LD, CDE

Kerri Louati, MS, RD, LDN, CDE, is a registered dietitian and certified diabetes educator specializing in nutrition, integrative medicine, functional laboratory interpretations, and functional medicine. She is also the Director of Women's Health Clinical Operations at LifeMD. She previously served as the Director of Nutrition and Coaching with the telehealth platform Optimal Human Health MD.

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