Understanding Nutrition: What Tea is High in Vitamin D?

October 13, 2025 •

4 min read

While standard black or green tea does not naturally contain significant amounts of vitamin D, a recent study involving young adults showed those consuming a certain amount of tea per week had higher vitamin D levels. This effect is not due to the tea leaves themselves, but rather to fortified additives, making it important to understand what tea is high in vitamin D and how to choose the right one.

Quick Summary

This article explores sources of vitamin D in tea, examining options from naturally occurring mushroom tea to commercially fortified products and added milk. It discusses how to effectively increase your vitamin D intake through tea by understanding different types and preparation methods.

Key Points

Fortified Tea is the Easiest Option: The most direct way to get vitamin D from tea is to choose commercially available fortified products, which are infused with water-soluble vitamin D.
Mushroom Tea is Naturally Rich: Mushrooms are one of the few natural food sources of vitamin D, and brewing them into a tea is a way to get the nutrient naturally, though the flavor is earthy.
Fortified Milk Adds Nutrients: Adding fortified cow's milk or plant-based milk to your tea contributes calcium and vitamin D, but the amount per cup is less concentrated than in a specialized vitamin tea.
Traditional Tea Lacks Vitamin D: Standard black, green, or herbal teas do not naturally contain vitamin D and are primarily known for other health benefits, like antioxidants.
Check Labels for Vitamin D Content: Always check the nutritional information on tea product packaging to confirm it is fortified and to determine the amount of vitamin D per serving.
A Holistic Approach is Best: Tea can be part of a strategy to increase vitamin D, but it shouldn't replace the primary sources of sunlight and a balanced diet with vitamin-rich foods.

The Vitamin D Dilemma in Traditional Tea

Unlike sunlight, which is our body's primary source of vitamin D, and certain foods like fatty fish and egg yolks, conventional tea leaves do not naturally contain a significant amount of this vital nutrient. This is a crucial distinction to make, as many people assume all healthy beverages offer a broad spectrum of vitamins. The health benefits of regular tea, such as its high antioxidant content, are well-documented, but they do not extend to vitamin D. For those seeking to boost their vitamin D through beverages, looking beyond the traditional brew is essential.

The Rise of Fortified Vitamin Teas

One of the most direct and effective ways to find tea with vitamin D is to opt for fortified products. Several brands on the market have addressed this nutritional gap by blending green or herbal tea with water-soluble vitamin D. These specialty teas are designed specifically to provide a daily boost of the 'sunshine vitamin', with some products offering up to 200% of the recommended daily allowance in a single serving. They typically come in flavored varieties, making them a delicious and convenient way to supplement your diet.

Naturally Sourced Vitamin D: The Magic of Mushroom Tea

For those who prefer a more natural approach, mushroom tea presents a unique and intriguing solution. Certain types of mushrooms, when exposed to sunlight or UV light, naturally produce vitamin D. To make mushroom tea, you can simmer sliced, sun-exposed mushrooms in water for about 20 minutes. You can also find dried, powdered mushroom extracts specifically for brewing. This method provides a potent and natural dose of the vitamin, leveraging the fungi's unique biological process. Ingredients like ginger or honey can be added for extra flavor.

The Fortified Milk Factor in Your Brew

For many, adding milk to their tea is a daily ritual. This simple act can become a source of vitamin D, provided the milk is fortified. In many countries, cow's milk and plant-based milks like soy, almond, and oat are fortified with vitamin D to aid in bone health. By incorporating fortified milk into your daily cup, you can boost your vitamin D and calcium intake simultaneously. This is a subtle yet effective way to add nutrients to your routine without needing a specialty tea. It is important to note, however, that the vitamin D content from a small amount of milk will be modest compared to a dedicated fortified tea.

Brewing for Better Nutrition: A How-To Guide

To ensure you're getting the most out of your vitamin D-rich tea, proper preparation is key. For fortified teas, always follow the package instructions regarding infusion time. For homemade mushroom tea, start with about 1 ounce of dried or sun-exposed fresh mushrooms per cup of water. Slice the mushrooms and simmer them gently for 20 minutes to extract the nutrients. Strain and enjoy. When adding fortified milk, consider how much you're using. A full cup of fortified milk in a milk tea (like chai) will provide a more substantial boost than just a splash in your black tea.

Comparative Analysis of Tea Options


Tea Type	Vitamin D Source	Pros	Cons
Traditional Tea	None (unless milk is added)	Antioxidant benefits, widely available, lower cost	Not a source of vitamin D
Fortified Vitamin Tea	Added, water-soluble vitamin D	High dose per serving, convenient, flavorful	Higher cost, less common in standard stores
Mushroom Tea	Natural, sun-exposed mushrooms	Natural source, potential for higher potency	Distinct earthy flavor, requires specific preparation
Milk Tea (with fortified milk)	Fortified milk	Adds vitamin D and calcium, enhances flavor	Content depends on milk type and amount, often includes added sugars

The Big Picture: A Balanced Approach to Vitamin D

While finding a tea high in vitamin D can be a helpful dietary strategy, it is not a complete solution. Most health experts recommend a multi-pronged approach to ensure adequate levels of this crucial nutrient. This includes getting regular, safe sun exposure, eating vitamin D-rich foods like fatty fish (tuna, salmon, mackerel) and egg yolks, and considering supplements, especially during winter months. Adding a fortified or mushroom tea to your routine can certainly contribute, but should not be relied upon as the sole source. Always consult a healthcare professional before beginning any new supplementation routine, especially with high-dose vitamin teas.

Conclusion

In conclusion, while traditional tea is not a source of vitamin D, the answer to "what tea is high in vitamin D?" lies in specialized, fortified products and a few natural alternatives. Fortified vitamin teas offer a convenient and potent option, while mushroom tea provides a completely natural, albeit uniquely flavored, choice. Alternatively, simply adding fortified milk to your regular tea can also contribute to your daily intake. Remember that these methods are most effective when part of a broader strategy that includes sun exposure and a balanced diet. Ultimately, tea can be a beneficial part of your wellness journey, but a mindful and comprehensive approach is best for maintaining optimal vitamin D levels.

An authoritative outbound link to further reading on vitamin D deficiency can be found at the National Institutes of Health: https://pmc.ncbi.nlm.nih.gov/articles/PMC3478213/

Frequently Asked Questions

No, regular green tea does not contain vitamin D. While green tea is rich in antioxidants, the tea leaves themselves do not provide a source of this vitamin.

No, not all herbal teas are high in vitamin D. While some, like chamomile, may offer trace amounts, they are not considered a significant source. Vitamin D-rich herbal teas are typically fortified with the vitamin.

To make mushroom tea, simmer sliced, sun-exposed mushrooms in hot water for about 20 minutes. You can also use dried mushroom powder specifically for brewing. Strain and enjoy, adding natural flavorings like ginger or honey if desired.

Adding fortified milk to your tea contributes to your daily vitamin D intake, but the amount is typically modest, especially if you only use a small amount. For higher doses, fortified teas or supplements are more effective.

Yes, water-soluble vitamin D can be added to any tea, but commercially available fortified teas are formulated to ensure proper blending and absorption. It's often safer and more reliable to use purpose-made products.

The best type of tea for increasing vitamin D is a commercially fortified vitamin tea, which is specifically formulated to contain high levels of the nutrient. Mushroom tea is a great natural alternative, though it has a more distinctive flavor.

The main natural sources of vitamin D are sun exposure, and foods like fatty fish, fish liver oils, egg yolks, and mushrooms that have been exposed to UV light.