Can You Get Vitamin D Through Fish? Your Comprehensive Guide

November 14, 2025 •

3 min read

According to the National Institutes of Health, fatty fish and fish liver oils are among the best natural food sources of vitamin D. This makes it not only possible but also a highly effective way to get vitamin D through fish, particularly oily varieties, which are crucial for bone health and immune function.

Quick Summary

Fatty fish like salmon, sardines, and mackerel are rich sources of vitamin D, offering a dietary way to boost intake. Wild salmon contains significantly more vitamin D than farmed, while canned options like tuna and sardines also provide the essential nutrient. A balanced approach incorporating fish can support overall health.

Key Points

Fatty fish is a primary source: Oily fish such as salmon, sardines, and mackerel are naturally high in vitamin D3, the same form our bodies produce.
Wild vs. farmed matters: Wild-caught salmon contains significantly higher vitamin D levels than its farmed counterpart, though both are beneficial.
Canned fish is effective: Canned versions of fish like sardines and tuna are convenient and still offer a good source of vitamin D.
Cooking affects retention: Baking or steaming fish helps preserve its vitamin D content better than frying.
Fish complements sunlight: While fish is a great dietary source, it often works best in combination with safe sun exposure or supplements to meet all vitamin D needs.
Not just for vitamin D: Eating fish also provides beneficial omega-3 fatty acids, which support heart and brain health.

The Importance of Vitamin D and Its Dietary Sources

Vitamin D is a fat-soluble vitamin essential for several bodily functions, most notably the absorption of calcium and phosphorus, which are critical for maintaining healthy bones. A deficiency can lead to bone pain, muscle weakness, and, in severe cases, conditions like rickets in children and osteomalacia in adults. While our bodies can produce vitamin D from sun exposure, relying solely on sunlight can be challenging due to season, location, and skin protection habits. This is where dietary sources, particularly fish, play a vital role in ensuring adequate intake. Unlike many foods, which are fortified, certain types of fish naturally contain high levels of vitamin D3, the same form produced by the human body.

Why Fatty Fish are a Top Source

The vitamin D in fish is naturally concentrated in the fatty tissues, making oily or fatty fish the most potent sources. These species are also typically rich in omega-3 fatty acids, which provide additional heart and brain benefits. The combination of vitamin D and omega-3s makes fatty fish a nutrient powerhouse that supports overall well-being. Regular consumption, such as the American Heart Association's recommendation of two fish meals per week, can significantly boost your intake of these crucial nutrients.

Wild vs. Farmed Fish: A Vitamin D Comparison

Not all fish are created equal when it comes to vitamin D content, and the source of the fish—wild-caught versus farmed—can have a major impact. Studies have shown a considerable difference in the vitamin D levels between these two varieties, particularly with salmon.


Feature	Wild Salmon	Farmed Salmon
Vitamin D Content (per 3.5 oz)	~988 IU or more	~240-441 IU (depending on feed)
Diet	Natural diet of marine organisms (e.g., krill, shrimp)	Controlled, often plant-based, pellet-based feed
Fat Content	Leaner flesh with less fat marbling	Fattier flesh with more marbling
Nutritional Variability	Can vary significantly depending on catch location and time of year	More consistent nutritional profile due to regulated feed

Top Fish Species for Vitamin D Intake

Salmon: Especially wild-caught varieties, which contain the highest amount of vitamin D. A typical 3.5-ounce serving of wild salmon can exceed the daily recommended intake.
Sardines: These small, oily fish are not only a great source of vitamin D but also rich in calcium when consumed with the bones.
Mackerel: Another fatty fish, mackerel is known for its high omega-3 content and also provides a substantial amount of vitamin D.
Tuna: Both fresh and canned tuna offer vitamin D, though the content can vary. Canned light tuna tends to be lower in mercury, making it a safe choice in moderation.
Cod Liver Oil: This supplement, extracted from cod liver, is a highly concentrated source of vitamin D and is an excellent option for those who don't regularly eat fish.

Considerations for Cooking and Preparation

Preparation methods can affect the vitamin D content in fish. A study on farmed salmon found that baking effectively preserved the vitamin D content, while frying in vegetable oil resulted in about a 50% loss. To maximize the nutritional benefits, opt for baking, grilling, or steaming over frying. Canned fish, like sardines or salmon, is also a convenient and budget-friendly way to boost intake, with a 3.5-ounce serving providing a decent amount of vitamin D. Be mindful of the high sodium content in some canned or pickled fish products.

Conclusion

Yes, you can get vitamin D through fish, and it is one of the most effective dietary methods. By incorporating fatty fish like wild salmon, sardines, and mackerel into your diet, you can significantly contribute to your daily vitamin D requirements. While sun exposure is the primary way our bodies produce this vitamin, fish provides a reliable food source, especially during months with limited sunlight. For those unable to consume enough fish, or who have specific health concerns, it's always wise to consult a healthcare professional about potential supplementation. However, for a flavor-filled and nutrient-rich approach to boosting vitamin D, fish is a clear and delicious winner. National Institutes of Health - Vitamin D Fact Sheet

Frequently Asked Questions

The best fish sources for vitamin D are typically fatty or oily fish. Top examples include wild-caught salmon, mackerel, sardines, and herring. Cod liver oil is also a concentrated source.

Wild salmon consistently has much higher levels of vitamin D than farmed salmon. This is primarily due to their natural diets compared to the controlled feed of farmed fish.

While fish is a potent source, it can be challenging to meet all your vitamin D needs from diet alone. For many people, a combination of sun exposure, diet, and sometimes supplements is necessary.

Yes, canned fish like tuna and sardines are good and convenient sources of vitamin D. The content can vary, so check the nutritional information on the label.

The method of cooking can impact vitamin D levels. Frying can cause a significant loss, while baking or steaming is a better option for preserving the vitamin content.

Eating fish high in vitamin D also provides other essential nutrients, most notably omega-3 fatty acids. These healthy fats are crucial for brain function, heart health, and reducing inflammation.

Symptoms of a vitamin D deficiency can include fatigue, bone and muscle pain, weakness, and mood changes like depression. Many people with low levels have subtle or no symptoms.

While it's one of the best, a few other foods naturally contain vitamin D, including egg yolks, beef liver, and some mushrooms that have been exposed to ultraviolet light.