Can Yogurt Increase Vitamin D Levels? The Fortified Truth

January 3, 2026 •

4 min read

According to a 2019 review published in the Journal of Dairy Science, consuming vitamin D-fortified yogurt significantly increases blood vitamin D levels. While plain yogurt contains only trace amounts of this crucial nutrient, specially fortified varieties offer a simple, accessible way to boost your daily intake.

Quick Summary

This article explores how fortified yogurt can be an effective dietary strategy for increasing vitamin D, detailing the difference between plain and fortified products, the fortification process, and the broader benefits for health, including bone density and metabolic function.

Key Points

Fortification is Key: Plain yogurt has minimal vitamin D; only fortified versions can effectively increase your vitamin D intake.
Check the Label: Always read the nutrition label to confirm that the yogurt has been fortified with vitamin D.
Improved Absorption: Yogurt is an excellent vehicle for fortification because vitamin D is fat-soluble and it is often paired with calcium, which vitamin D helps absorb.
Broader Health Benefits: Studies indicate that consuming fortified yogurt can have positive effects on blood glucose control and weight management, in addition to improving vitamin D status.
Part of a Larger Plan: While beneficial, fortified yogurt should supplement other vitamin D sources like sunlight, fatty fish, and other fortified foods.
Not a Standalone Fix: It is not a complete solution for severe deficiency and may require consulting a healthcare professional for additional supplementation.

Can yogurt increase vitamin D levels? The science behind fortification

While yogurt in its natural, unfortified state contains only small, insignificant amounts of vitamin D, it serves as an excellent vehicle for fortification. Manufacturers add vitamin D to many dairy products, including milk and yogurt, to help combat widespread vitamin D deficiency. Research has shown that this strategy is highly effective, with several studies confirming that regular consumption of vitamin D-fortified yogurt can significantly elevate serum levels of 25-hydroxyvitamin D (25(OH)D), the main indicator of vitamin D status in the body.

The process and benefits of fortified yogurt

Fortification involves adding nutrients that are not naturally present or are present in very low amounts. For vitamin D, this is especially important because few foods naturally contain significant levels. The process not only helps improve nutrient intake but also offers other potential health benefits. A meta-analysis of randomized controlled trials found that participants consuming vitamin D-fortified yogurt saw improvements not just in their vitamin D status, but also in weight management and blood glucose control compared to those consuming unfortified versions. This suggests a synergistic effect, as vitamin D aids in the absorption of calcium, and the combination may play a role in metabolic health.

How to incorporate fortified yogurt into your diet

Incorporating fortified yogurt is an easy and delicious way to increase your vitamin D intake. It can be a part of a healthy breakfast, a convenient snack, or a base for smoothies. When purchasing yogurt, it is crucial to read the nutritional label to confirm that it has been fortified. Don't assume all products contain it. Many brands clearly state on the packaging that they are an 'excellent source of vitamin D' or have a 'vitamin D added' label. This simple step can make a significant difference in your daily nutritional strategy. Pairing fortified yogurt with other foods like fortified cereal or orange juice can further enhance your vitamin D intake and contribute to a more balanced diet.

Why yogurt is a good fortification vehicle

Yogurt is an ideal food for vitamin D fortification for several reasons:

Wide Popularity: It is a widely consumed dairy product, making it an effective public health strategy for boosting vitamin D intake across large populations.
Calcium Source: It is naturally rich in calcium. Since vitamin D is essential for calcium absorption, the combination in one food product is particularly beneficial for bone health.
Fat Content: Yogurt's fat content can improve the absorption of vitamin D, which is a fat-soluble vitamin.
Gut Health Benefits: The probiotics in yogurt support a healthy gut microbiome, which may also influence metabolic health in conjunction with vitamin D.

Natural vs. Fortified: A comparison

To better understand the nutritional differences, here is a comparison of natural and fortified yogurt.


Feature	Plain, Unfortified Yogurt	Fortified Yogurt
Vitamin D Content	Minimal; often less than 40 IU per serving	Significant; typically 80-120 IU or more per serving
Primary Function	Provides calcium, protein, probiotics, and other nutrients	Provides all the benefits of plain yogurt, plus a substantial boost in vitamin D
Bone Health Impact	Beneficial due to calcium, but lacks the vitamin D to maximize absorption	Highly beneficial for bone health due to the synergistic effect of calcium and vitamin D
Source of Vitamin D	Small amounts present naturally in milk	Added during processing; check label for 'vitamin D added'
Label Reading	Not necessary if specifically seeking vitamin D	Required to ensure the product has been fortified

Beyond the yogurt cup: other sources of vitamin D

While fortified yogurt is a great dietary option, it should be part of a broader approach to ensuring adequate vitamin D. The primary and most efficient source of vitamin D remains sunlight exposure, as the body produces vitamin D when skin is exposed to UVB radiation. However, many people live in climates or have lifestyles that limit their sun exposure. Other dietary sources include fatty fish (like salmon and tuna), cod liver oil, and egg yolks. Many non-dairy alternatives, such as soy or almond milk, and certain cereals are also commonly fortified. For those with deficiencies or limited access to fortified foods, supplements may also be a necessary and effective option, and it is best to consult with a healthcare professional to determine the right course of action.

Conclusion

Ultimately, the answer to whether yogurt can increase vitamin D levels lies in the product's fortification. Plain yogurt contains negligible amounts, but fortified yogurt is a reliable and easy-to-incorporate dietary source. By paying attention to food labels, you can use fortified yogurt as an effective part of your strategy to maintain healthy vitamin D levels. Coupled with smart sun exposure and other vitamin D-rich or fortified foods, it can contribute significantly to overall bone health and metabolic well-being.

Frequently Asked Questions

Plain yogurt contains only trace or minimal amounts of vitamin D. For example, some sources indicate it may have less than 40 IU per serving, which is not enough to significantly impact your daily intake.

The amount varies by brand and country, but fortified yogurt commonly contains between 80 to 120 IU of vitamin D per pot or serving. This information is always listed on the nutritional label.

Not inherently. The vitamin D content depends on whether the yogurt has been fortified by the manufacturer, not on the style (like Greek or regular). Both Greek and regular yogurts can be found in fortified and unfortified versions.

Yes, it is a reliable and convenient dietary source, especially when consumed regularly. Studies have shown that it effectively increases serum vitamin D levels over time.

Yes, many non-dairy alternatives, such as those made from almond, soy, or oat milk, are fortified with vitamin D. It is essential to check the product's nutritional label to confirm.

While it can be a significant source, it is unlikely to provide all your daily vitamin D needs alone, especially if you have a deficiency. It should be combined with other sources like sunlight, fatty fish, and possibly supplements.

Most fortified foods use vitamin D3, which is generally considered more effective at raising serum vitamin D levels than D2. However, both forms are used in supplements and fortified products.