The body’s preferred method of getting vitamin D is sun exposure—but if you’re limiting time in the sun or trying to protect your skin when you’re outside, your body likely isn’t making enough. That’s where eating plenty of foods high in vitamin D comes in.
Vitamin D’s primary function is to support the metabolism and use of calcium and phosphorus, two minerals that help maintain healthy, strong bones and prevent muscle cramps and spasms, explained Brookell White, M.S., R.D.N., the nutrition data curator at MyFitnessPal. “Our nerves also use vitamin D to help transfer messages from the brain to other areas in the body,” she added. “It’s needed in our muscles to help us move. It’s also involved in glucose metabolism, inflammation reduction, and it’s needed in our immune system to help protect against things like viruses and bacteria.”
Meet the experts: Brookell White, M.S., R.D.N., the nutrition data curator at MyFitnessPal; Kristen Smith, M.S., R.D.N., a spokesperson for the Academy of Nutrition and Dietetics; Melissa Rifkin, M.S., R.D., C.D.N., a registered dietitian.
The recommended daily intake of vitamin D for adults under 70 is 600 international units (IU), per the National Institutes of Health (NIH), yet as many as 35% of American adults aren’t getting enough. And if you don’t take steps to up your intake, it can lead to symptoms of vitamin D deficiency like excessive sweating, weak bones, and aches and pains, or even vitamin D deficiency side effects such as an increased risk of depression, dementia, and heart disease.
Here, dietitians share the vitamin D-rich foods to add to your plate on a daily basis to make sure you’re getting enough of this crucial nutrient.
Foods that are rich in vitamin D
Yogurt
According to the United States Department of Agriculture (USDA), plain whole milk yogurt contains 31 IUs of vitamin D. In some cases, the breakfast staple may also be fortified with the nutrient, explained Kristen Smith, M.S., R.D.N., a spokesperson for the Academy of Nutrition and Dietetics—meaning the manufacturer adds extra so it packs an even larger punch.
Tuna
Tuna is among the many types of fish that are hearty sources of vitamin D. In fact, a serving can provide over 5% of your daily recommended value (DV), per the USDA. Plus, it’s a great source of protein and omega-3 fatty acids, said registered dietitian Melissa Rifkin, M.S., R.D., C.D.N.
Side note: Tuna consumption sometimes prompts concern over mercury content (even though mercury is present in all fish). However, the United States Food and Drug Administration (FDA) maintains that tuna and other fish can be part of a healthy, balanced diet, though they do provide more specific guidance for pregnant or breastfeeding people and children.
Fortified cheese
“Surprisingly, fortified foods provide a majority of the vitamin D in our diets,” said Smith. According to the USDA, fortified American, pasteurized cheese has 62 IU per slice and is also a great source of calcium.
Eggs
Forget egg white omelets—the yolks are the real nutrition stars. The yellow center is where you’ll find vitamin D—5% of your DV (or 218 IUs, to be exact), per the USDA. Rifkin added that eggs also contain choline, “a nutrient important for the nervous system.”
Dried or UV-treated mushrooms
Over time, researchers have discovered that mushrooms retain vitamin D when exposed to sunlight or a UV lamp after they’re harvested. A three-ounce portion of UV-exposed white mushrooms provides 50% of your DV, said Rifkin.
Fortified orange juice
Believe it or not, an eight-ounce glass of fortified orange juice with breakfast can provide 15% of your DV and “contains other important nutrients, like vitamin C,” said Rifkin. Just be sure to choose one that isn’t loaded with added sugar.
Fortified cereal
It’s time to give Raisin Bran another chance. Not only is it a great source of whole grains and fiber, but one cup contains 60 IU or 15% of your DV of vitamin D, per the USDA.
Sardines
Before you scoff at sardines, hold up. These sustainable fish are low in mercury and high in healthy omega-3 fatty acids, not to mention vitamin D. Add them to an antipasto platter, use them as a crostini topper, or toss ’em into a salad for a whopping 193 IUs per can, or 20% of your DV.
Salmon
This versatile fish is a fan-favorite for a reason. It can be served at any time of day (think: a lox bagel for breakfast, a salmon Caesar salad for lunch, a filet for dinner), and a three-ounce piece contains 447 IU of vitamin D, per the USDA. Rifkin added that salmon also provides protein and important omega-3 fats. If you have the option, limited research shows that wild-caught salmon may contain higher amounts of vitamin D than farmed fish.
Trout
If you find yourself always tossing salmon in the grocery cart, switch it up with trout next time. One farmed filet contains 502 IUs of vitamin D, which is almost the entire daily recommended amount for most adults.
Swordfish
A lean source of protein, one 100-gram piece of swordfish serves up more than the recommended daily amount of vitamin D for most adults: 706 IUs. That’s why Rifkin recommended it as a go-to. It’s as simple as grilling up a couple of steaks for an at-home date night.
Herring
One herring filet boasts 306 IUs of vitamin D, per the USDA, which is over half of the recommended daily intake. The flaky fish also contains essential protein, said Rifkin.
Beef liver
It may not be your first choice for dinner, but it’s worth trying, because Smith said the hearty meat contains a small amount of vitamin D that “may contribute to adequate intake.”
Pork loin
A lean source of protein, Rifkin recommended balancing all the seafood with a three-ounce cut of pork loin to get 10% of your DV of vitamin D. Serve it with UV-treated mushroom gravy for a double whammy of the nutrient.
Fortified soy milk
Those who eat a plant-based diet, and especially those who eat vegan, are particularly limited in their vitamin D-rich food options. With that being said, you can find a fortified variety of most alternative milks. For example, an eight-ounce glass of Silk’s original soy milk provides 15% of your DV and supplies some quality protein, said Rifkin.
Cow’s milk
A source of calcium and protein, one cup of fortified 2% cow’s milk contains 111 IUs of vitamin D, per the USDA.
Fortified tofu
Certain tofu brands offer fortified versions of the soy protein, some of which contain up to 100 IUs of vitamin D.
Cod liver oil
Stomaching just a teaspoon of cod liver oil will give you 450 IUs of vitamin D. It also delivers vital vitamin A and fatty acids.
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