12 Foods That Are Good Sources of Vitamin D

Vitamin D is an essential nutrient for health. Along with vitamins A, E, and K, vitamin D is a fat-soluble vitamin, which means the digestive tract absorbs the vitamin with dietary fats to send into the bloodstream. From there, vitamin D is stored in the liver and fatty tissues for later use.

This key nutrient supports your nerve, muscle, and immune systems and helps absorb calcium, one of the main building blocks of bone.

You can get vitamin D through sun exposure, food, and supplements. For your body to naturally produce enough vitamin D from the sun, researchers suggest you need about five to 30 minutes of skin exposure to sunlight without sunscreen daily or at least twice a week. However, sun exposure without sunscreen leads to skin aging and increases skin cancer risk.

Some foods naturally provide vitamin D while others are fortified, which means the nutrient has been added.² You can also take a vitamin D supplement, although it is possible to consume too much. Talk to your healthcare provider if you’re concerned about your vitamin D levels

How Much Vitamin D Should You Get?

Vitamin D is measured in international units (IU) which reflects the potency, or effect, of the vitamin.⁵ The amount of vitamin D you need depends on your age and your risk for vitamin D deficiency.

From childhood through late adulthood, most people need about 600 IU of vitamin D per day. This amount also applies to people who are pregnant or breastfeeding.³

Infants younger than one year need 400 IU of vitamin D per day. Adults older than 70 years should aim to get 800 IU per day.³

People at high risk of vitamin D deficiency may need to consume higher levels. This includes

• Breastfed infants: Since human milk is a poor source of vitamin D, breastfed and partially breastfed infants should receive a daily 400 IU supplement.
• Older adults: As you get older, your skin doesn’t produce as much vitamin D when exposed to sunlight.
• People with dark skin: Dark skin is less able to produce vitamin D from the sun.
• People with digestive disorders: Conditions like Crohn’s disease, ulcerative colitis, and celiac disease make it more difficult to absorb nutrients from food, including vitamin D.
• People who have obesity: People with high levels of body fat are more likely to have vitamin D deficiency, although the exact relationship is still unknown.

Foods That Are High in Vitamin D

You can obtain vitamin D naturally from several animal-based foods and a limited amount of plant-based foods. Vegetables, fruits, whole grains, nuts, legumes, and other whole plant foods do not provide vitamin D.

The Daily Value (DV) for vitamin D on food labels is 20 micrograms (mcg) or 800 IU for adults and children aged 4 years and older. The percentage of vitamin D you see on a food label is based on this value.

Fish

Fatty fish are good sources of vitamin D. The amount may vary based on the animal’s diet.³

Trout

One three-ounce portion of wild rainbow trout, steamed, provides 60% of the Daily Value of vitamin D, or 12.06 mcg.

This portion also includes:

• Calories: 106.8
• Fat: 4.68 g
• Protein: 15.12 g
• Carbohydrates: 0 g
• Vitamin B12: 2.97 mcg, 111% of the DV
• Potassium: 285.6 mg, 6% of the DV
• Selenium: 17.88 mcg, 32.5% of the DV
• Salmon
• One three-ounce portion of wild coho salmon cooked with dry heat provides 48% of the Daily Value of vitamin D, or 383 IU.
• This portion also includes:
• Calories: 118
• Fat: 3.66 grams (g)
• Protein: 19.9 g
• Carbohydrates: 0 gr
• Vitamin B12: 4.25 mcg, 177% of the DV
• Potassium: 369 mg, 7.8% of the DV
• Selenium: 32.3 mcg, 58% of the DV
• Sardines
• One 3.75 ounce can of Atlantic sardines, canned in oil and drained provides 22% of the Daily Value of vitamin D, or 178 I
• This portion also includes:¹³
• U.S. Department of Agriculture FoodData Central. Fish, sardine, Atlantic, canned in oil, drained solids with bone.
• Calories: 191
• Fat: 10.5 g
• Protein: 22.6 g
• Carbohydrates: 0 g
• Vitamin B12: mcg, % of the DV
• Calcium: 351 mg, 27% of the DV
• Selenium: 48.5 mcg, 88% of the DV

Cod Liver Oil

One tablespoon of cod liver oil provides 170% of the Daily Value of vitamin D, or 1,360 IU.²²

This portion also includes:²²

• Calories: 124
• Fat: 13.6 g
• Protein: 0 g
• Carbohydrates: 0 g
• Vitamin A: 4,080 mcg, 453% of the DV

A Quick Review

Vitamin D supports bone density and vital systems in the body, including immune function. Most people need about 600 IU of vitamin D per day, although this amount may vary based on age.

You can get vitamin D through sun exposure, food, or a supplement. Foods like fish, mushrooms, and fortified milks are good sources of vitamin D.

Certain groups are at a higher risk for vitamin D deficiency, including breastfed infants, older adults, and people with digestive disorders. Talk with your healthcare provider about your vitamin D levels and if supplementation is right for you.