10 Foods That Provide Vitamin D, Including Fortified Options

Vitamin D is naturally present in relatively few foods. In the United States, fortified foods provide much of the vitamin D people get from their diets. The NIH Office of Dietary Supplements lists fatty fish, some fortified dairy or plant beverages, certain cereals, egg yolks, and UV-exposed mushrooms as possible sources. Products and serving amounts vary, so a label is more useful than assuming every version of a food is fortified.

10 places vitamin D can come from

1. Salmon: A naturally occurring source; the amount varies by species and preparation.

2. Trout: Another fatty fish that can provide vitamin D.

3. Tuna: Some varieties contain vitamin D; check the product and serving information.

4. Mackerel: A fatty fish source for people who eat it.

5. Sardines: Canned sardines contribute some vitamin D and are convenient to serve.

6. Fortified cow’s milk: Many U.S. milk products are fortified, but check the Nutrition Facts panel.

7. Fortified soy beverage: Some brands have vitamin D added; recipes and labels differ.

8. Fortified oat or almond beverage: Fortification is brand-specific, and nutrient levels can differ.

9. Fortified breakfast cereal: Check both the serving size and vitamin D amount.

10. UV-exposed mushrooms: Some mushrooms are treated with ultraviolet light to raise vitamin D content; ordinary mushrooms may contain much less.

Egg yolks and beef liver also contain smaller amounts. Some orange juice, yogurt, and other products are fortified, but not every brand is. The label can show whether vitamin D has been added and how much a serving provides.

Food is not a personal blood test

A food list cannot show whether a person’s vitamin D level is adequate or whether a supplement is needed. Factors such as age, health conditions, medications, diet, and life stage can affect individual needs. Do not begin a high-dose supplement because a list suggests you might not eat enough. Ask a qualified clinician whether evaluation or a supplement is appropriate for you.

Make the list work for you

Choose options that fit your preferences, budget, allergies, and dietary pattern. A fortified plant beverage can be useful for someone who does not drink dairy milk, but check the nutrition label and allergens. Fish can be served in a meal, while fortified cereal or beverage may be a practical choice for others. These foods are options, not a prescribed menu or a guarantee of a particular health result.

Sources and further reading

• Vitamin D: Fact Sheet for Consumers — NIH Office of Dietary Supplements.

Health disclaimer

This article is for general education only. Its information and suggestions are not medical advice, diagnosis, or treatment and may not be right for everyone. Ask a qualified health professional for advice that fits your health, medications, and needs before changing your diet, exercise, supplement use, or care.