What can I drink to get more vitamin D?

November 22, 2025 •

4 min read

According to the National Institutes of Health, few foods naturally contain vitamin D, making fortified beverages a primary dietary source for many people. This makes knowing what can I drink to get more vitamin D a crucial step in maintaining good health, especially for those with limited sun exposure.

Quick Summary

Several beverages are fortified with vitamin D, including cow's milk, certain plant-based milks like soy and almond, and some orange juices. These drinks provide a convenient way to boost daily vitamin D intake for bone health and immune function.

Key Points

Fortified Beverages are Key: Since vitamin D is not naturally abundant in many foods, drinks like milk, orange juice, and plant-based milks are often fortified to provide a reliable source.
Cow's Milk is a Classic Source: For decades, fortified cow's milk has helped prevent vitamin D deficiency, with a single glass providing a significant portion of the recommended daily intake.
Dairy-Free Options are Widely Available: Vegans and those with lactose intolerance can find comparable amounts of vitamin D in fortified soy, almond, and oat milks.
Orange Juice Offers a Dairy-Free Alternative: Fortified orange juice is an excellent non-dairy beverage choice to raise vitamin D levels effectively.
Choose Unsweetened Options: When selecting fortified beverages like plant-based milks and juices, opt for unsweetened versions to avoid excessive added sugar.
Combine with Other Strategies: For optimal vitamin D levels, combine fortified beverages with safe sun exposure and, if necessary, discuss supplementation with a healthcare professional.
Supports Bone and Immune Health: Consistent intake of vitamin D through fortified drinks aids in calcium absorption, which is crucial for strong bones and a healthy immune system.

Your Guide to Vitamin D-Enriched Beverages

Why Vitamin D is Crucial

Vitamin D is a fat-soluble nutrient essential for regulating the absorption of calcium and phosphorus, which are vital for maintaining strong bones and teeth. It also plays a key role in immune system function, nervous system health, and can help prevent conditions like rickets in children and osteomalacia in adults. Despite its importance, few foods naturally contain significant amounts of vitamin D, and many people have limited sun exposure, which is the body's natural way of producing it. This is where fortified drinks come in, offering a reliable way to supplement your intake.

Cow's Milk: A Longstanding Fortified Choice

Since the 1930s, cow's milk in the U.S. has been fortified with vitamin D to combat rickets. A single eight-ounce glass of fortified milk can provide approximately 100-150 IU (International Units) of vitamin D, making it a reliable dietary source. As a fat-soluble vitamin, D is readily absorbed when consumed with fat, a process that occurs naturally in dairy milk. Different types of dairy milk, including 2% and whole milk, are typically fortified, so checking the nutrition label is always a good practice.

Use fortified cow's milk in morning cereals or oatmeal.
Blend it into smoothies with fruits like mango or banana.
Drink a glass as a bedtime beverage to aid sleep and support bone health.

Plant-Based Milks: Vegan-Friendly Fortification

For those who are lactose intolerant or follow a vegan diet, many plant-based milks are fortified with vitamin D. Soy milk, almond milk, and oat milk are common options. It's important to remember that these milks are not naturally high in vitamin D, so seeking fortified versions is essential. A cup of fortified plant-based milk can offer a comparable amount of vitamin D to cow's milk, often ranging from 100 to 144 IU.

Incorporate fortified almond milk into your coffee or tea.
Create creamy fruit smoothies using fortified soy or oat milk as a base.
Use fortified plant milks in recipes for soups and sauces.

Fortified Orange Juice and Other Juices

Orange juice has become another popular vehicle for vitamin D fortification. A single cup of fortified orange juice typically contains around 100 IU of vitamin D, or about 12% of the daily value. For those who prefer fruit juice over milk or need a non-dairy option, this is a great way to help meet your daily needs. Some studies even suggest that vitamin D fortified orange juice can effectively raise blood vitamin D levels, similar to supplements. However, watch out for added sugars and opt for low-sugar options where possible.

Cod Liver Oil and Other Drinks

While not a beverage in the traditional sense, cod liver oil is one of the most potent liquid sources of naturally occurring vitamin D. For those who can tolerate it, a spoonful can provide a significant vitamin D boost. Some functional food manufacturers also produce nutritional shakes and specialty drinks that are fortified with vitamin D. It's always best to read the label to confirm vitamin D content and fortification levels.

Comparison Table: Vitamin D Drinks


Beverage Type	Typical Fortified Vitamin D (per 8 oz)	Best For...	Notes
Fortified Cow's Milk	~100-150 IU	Most individuals; provides calcium and protein.	Naturally includes fats for absorption; widely available.
Fortified Soy Milk	~100-144 IU	Lactose-intolerant or vegan individuals; good protein source.	Look for unsweetened options to avoid added sugars.
Fortified Almond Milk	~100 IU	Low-calorie, dairy-free, vegan individuals.	Often lower in protein; check labels for added sugar and fortification.
Fortified Oat Milk	~100-144 IU	Dairy-free, mild-flavored option.	A good replacement for cow's milk in many recipes; check sugar content.
Fortified Orange Juice	~100 IU	Dairy-free alternative, adds Vitamin C.	Be mindful of high sugar content in many brands.

Final Recommendations

To effectively increase your vitamin D levels, a combination of fortified drinks, sun exposure, and potentially a supplement is often recommended. While fortified beverages offer a convenient way to boost your intake, they should be part of a balanced diet. Remember to always read nutrition labels to confirm that the product is indeed fortified and to check for added sugars, which can undermine health benefits. For a definitive diagnosis of deficiency and proper dosage advice, it is always best to consult a healthcare provider.

Conclusion

For those seeking to increase their intake, drinking more vitamin D-fortified beverages is a practical and accessible strategy. Cow's milk remains a classic choice, but the rise of plant-based milks and fortified orange juice provides excellent alternatives for those with specific dietary needs or preferences. By incorporating these drinks into your daily routine, you can support your bone health and overall well-being. Coupled with moderate, safe sun exposure, fortified drinks can play a vital role in maintaining sufficient vitamin D levels year-round.

10 Benefits of Vitamin D

Frequently Asked Questions

No, cow's milk contains very little vitamin D naturally. The vitamin D found in most milk is added during the fortification process to help people meet their daily requirements.

Not all plant-based milks are fortified with vitamin D. It is essential to read the nutrition label of soy, almond, or oat milk to confirm that vitamin D has been added.

Studies have shown that vitamin D fortified orange juice is as effective as supplements and fortified milk in raising serum vitamin D levels. It is a great alternative for those who cannot consume dairy.

While fortified drinks are a great source, it can be challenging to meet all your vitamin D needs from food and beverages alone. Combining them with safe sun exposure and potentially a supplement is often recommended.

Vitamin D is crucial for bone health because it helps the body absorb calcium and phosphorus, which are the building blocks of healthy bones. Without enough vitamin D, bones can become soft and brittle.

While some studies have indicated that vitamin D3 (cholecalciferol) might be more effective at raising blood levels than D2 (ergocalciferol) at higher doses, both forms are typically effective in fortified foods and drinks.

Yes, smoothies can be an excellent way to boost your vitamin D intake if you use fortified ingredients like dairy milk, soy milk, or almond milk. You can combine these with fruits and vegetables for added nutrition.