Foods That Can Increase Vitamin D3

October 26, 2025 •

4 min read

According to the National Institutes of Health, vitamin D deficiency is widespread, affecting a significant portion of the global population. While sunlight is a primary source, integrating specific foods that can increase vitamin D3 is a crucial strategy for maintaining optimal health, supporting strong bones, and boosting immune function. This guide will detail the most effective dietary sources and provide valuable insights for improving your intake.

Quick Summary

This article explores dietary options for boosting vitamin D3 levels, focusing on natural and fortified food sources. It covers animal-based sources like fatty fish and egg yolks, plant-based alternatives such as UV-exposed mushrooms, and fortified products. The guide also compares different food types, addresses specific dietary needs like veganism, and discusses supplementation, offering a complete overview for increasing vitamin D3 through diet.

Key Points

Fatty Fish is King: Fatty fish like wild salmon, cod liver oil, and mackerel are the richest natural sources of vitamin D3.
Fortified Foods are Essential: Since natural sources are limited, many products like milk, cereals, and plant-based beverages are fortified with vitamin D.
Mushrooms for Vegans: UV-exposed mushrooms, such as maitake and portobello, can provide a valuable plant-based source of vitamin D (D2), while lichen-derived D3 supplements are also available.
Eat with Healthy Fats: To maximize absorption, consume vitamin D-rich foods with healthy fats found in avocados, nuts, or olive oil.
Check for Fortification: Always read food labels on products like milk, juice, and cereals to confirm that they have been fortified with vitamin D.
Wild is Often More Potent: For natural sources like salmon, the wild-caught version typically contains significantly more vitamin D than farmed varieties.
Supplementation May Be Necessary: For those with deficiency or limited sun exposure, dietary intake alone may not be enough, and supplements might be required after consulting a healthcare provider.

The Power of Fatty Fish: Nature's Best Source

Fatty fish and fish liver oils are among the most concentrated natural sources of vitamin D3. For those looking to increase their intake through diet, incorporating fish such as salmon, mackerel, and tuna is one of the most effective strategies.

Salmon: Wild-caught salmon is particularly rich, with a 3.5-ounce serving providing significantly more vitamin D than its farmed counterpart, though both are beneficial.
Cod Liver Oil: This supplement is an exceptionally potent source, with a single tablespoon offering a large dose of vitamin D3. However, it also contains a high amount of vitamin A, so moderation is key to avoid toxicity.
Sardines and Mackerel: These smaller, fatty fish are also excellent sources of vitamin D, and they can be easily incorporated into salads, pastas, or as a quick snack.

Other Natural Animal-Based Sources

While fish is the leader, other animal products also contribute to your daily vitamin D3 intake:

Egg Yolks: The yolk of an egg contains a small amount of vitamin D3. Eggs from pasture-raised hens that get more sun exposure typically contain higher levels.
Beef Liver: This organ meat contains small but useful amounts of vitamin D3 along with other vital nutrients like iron and B12.
Cheese: Some cheeses, including Swiss and cheddar, provide minor amounts of vitamin D3. It is not a primary source, but contributes to overall intake.

Fortified Foods: Bridging the Gap

Since natural sources are limited, many common food items are fortified with vitamin D to help boost population-wide levels. Checking the nutrition label is crucial to confirm fortification.

Dairy and Plant-Based Milks: Cow's milk is commonly fortified, with a cup typically containing about 120 IU of vitamin D. For vegans and those avoiding dairy, fortified plant-based milks like soy, almond, and oat milk are good alternatives.
Cereals and Oatmeal: Many breakfast cereals and some brands of oatmeal are fortified with vitamin D, making them an easy way to start your day with a boost.
Orange Juice: Certain brands of orange juice are fortified with vitamin D, providing a tasty option for those who prefer juice over milk.
Yogurt: Some yogurts, particularly those made from fortified milk, can be a good source of vitamin D.

Vegan-Friendly and Plant-Based Options

For those on a vegan or vegetarian diet, obtaining vitamin D3 can be more challenging, as many natural sources are animal-based. However, some options exist:

UV-Exposed Mushrooms: Fungi are the only plant-based foods that can naturally produce vitamin D. When exposed to ultraviolet (UV) light, like humans do with sunlight, mushrooms such as maitake and portobello produce vitamin D2. Some specialty mushrooms are exposed to UV light to significantly boost their content.
Lichen-Derived D3: Vegan vitamin D3 supplements are now available, sourced from lichen, an algae-fungal organism.
Fortified Plant-Based Products: Relying on fortified plant milks, cereals, and juices is a practical way for vegans to meet their vitamin D needs.

Factors Influencing Your Food-Based Intake

Simply eating vitamin D-rich foods does not guarantee optimal absorption. Several factors influence how your body utilizes the nutrient:

Presence of Fat: Vitamin D is fat-soluble, so consuming these foods with a source of healthy fat, such as avocados, nuts, or olive oil, can enhance absorption.
Wild vs. Farmed: As noted with salmon, the vitamin D content can vary significantly based on the source of the food, particularly for animal products.
Supplementation: Many people, especially those with limited sun exposure or specific dietary restrictions, may need supplements to maintain adequate levels.

Comparison of Vitamin D Sources


Food Source	Type	Vitamin D Form	Typical IU/Serving (Approx.)	Note
Wild Salmon (3.5 oz)	Natural	D3	988 IU	Excellent, high-potency source.
Farmed Salmon (3.5 oz)	Natural	D3	250 IU	Good source, but lower than wild.
Cod Liver Oil (1 tbsp)	Natural/Supplement	D3	1,360 IU	Very potent; also high in Vitamin A.
UV-Exposed Mushrooms (1/2 cup)	Natural	D2	366 IU	Excellent vegan source.
Fortified Milk (1 cup)	Fortified	D3 (typically)	120 IU	Common and reliable source.
Fortified Plant Milk (1 cup)	Fortified	D2 or D3	100-144 IU	Good vegan option; check label.
Egg Yolk (1 large)	Natural	D3	44 IU	Modest amount; varies with hen's diet.
Beef Liver (3 oz)	Natural	D3	42 IU	Contains other nutrients as well.
Fortified Cereal (1 serving)	Fortified	D3 (typically)	80 IU	Convenient, check label for content.

Maximizing Vitamin D Absorption

Beyond choosing the right foods, a few habits can further maximize your vitamin D intake and absorption. One significant factor is the consumption of healthy fats alongside vitamin D-rich foods. For example, enjoying salmon with avocado or pairing fortified milk with nuts can help the fat-soluble vitamin D absorb more efficiently into your bloodstream. Sun exposure is another vital component, as it enables the body to produce vitamin D naturally. While foods provide a steady dietary supply, a combination of sun and smart food choices is the most comprehensive strategy. Ultimately, for those with persistent low levels or specific health concerns, a healthcare provider might recommend targeted supplementation. Always consult with a professional to determine the right dosage for your needs, as excessive amounts can be harmful. Building a dietary plan that includes a variety of the foods listed above can make a substantial difference in your vitamin D status and overall well-being.

Conclusion

Building a diet rich in vitamin D3 is crucial for supporting strong bones, immune function, and overall health. While natural sources like fatty fish and egg yolks are excellent options, fortified foods such as milk, cereals, and plant-based alternatives play a vital role in bridging nutritional gaps. For vegans, UV-exposed mushrooms and lichen-based supplements offer valuable alternatives. Remember that consuming these foods with healthy fats enhances absorption. By incorporating a variety of these items into your meals, you can effectively manage and increase your vitamin D3 levels, but always consider consulting a healthcare professional for personalized advice, especially regarding supplementation.

Frequently Asked Questions

Foods naturally high in vitamin D3 include fatty fish like wild salmon, mackerel, and tuna, as well as cod liver oil, egg yolks, and beef liver.

Yes, many foods are fortified with vitamin D3, including cow's milk, some plant-based milks, certain cereals, and orange juice. It is important to check the nutrition label to confirm.

While most natural sources are animal-based, vegan vitamin D3 can be sourced from lichen-derived supplements. Additionally, UV-exposed mushrooms contain vitamin D2, which can also help boost levels.

No, studies show that wild-caught salmon contains significantly more vitamin D than farmed salmon. For example, wild salmon can have several times the amount of vitamin D compared to the same serving size of farmed salmon.

Vitamin D is a fat-soluble vitamin, so consuming it with healthy fats will improve absorption. Examples include having fortified milk with nuts or pairing fatty fish with avocado.

It is very difficult to get an excessive amount of vitamin D from food sources alone. Most cases of vitamin D toxicity are caused by high-dose supplementation.

Yes, sunlight is a primary source of vitamin D, and a combination of sun exposure and a vitamin D-rich diet is the most effective approach. However, for those with limited sun exposure, diet and supplements become more critical.