What drink has the most vitamin D in it?

January 3, 2026 •

3 min read

With an estimated one billion people globally having insufficient vitamin D levels, many seek easy ways to supplement their diet. The search for what drink has the most vitamin D in it often leads to fortified options and supplements, since few beverages naturally contain this crucial nutrient.

Quick Summary

Liquid supplements like cod liver oil provide the highest concentration of vitamin D, surpassing common fortified drinks such as milk, soy milk, and orange juice. Fortification levels in beverages can vary widely between brands, so consumers should always check the nutrition label for the specific amount per serving.

Key Points

Cod Liver Oil is Most Potent: As a supplement, liquid cod liver oil offers the highest concentration of vitamin D, far exceeding standard fortified beverages.
Fortified Beverages Vary: The vitamin D content in fortified drinks like milk, soy milk, and orange juice depends on the brand, so checking labels is essential.
Soy Milk Can Be High: Some fortified plant-based milks, such as soy, may contain equal or slightly more vitamin D than fortified dairy milk per serving.
Naturally High Sources are Foods, Not Drinks: The richest natural food sources of vitamin D are fatty fish and egg yolks, not unfortified beverages.
Combine Sources for Best Results: For optimal intake, combine fortified drinks with other dietary sources and sensible sun exposure, rather than relying solely on one method.

The Highest Potency Liquid: Cod Liver Oil

While most people think of grocery store beverages when considering their options, liquid supplements like cod liver oil contain the highest concentration of vitamin D per serving. These products are not designed for casual consumption like a glass of milk or juice but are a medical supplement intended for high-potency use. A single tablespoon of cod liver oil can provide a massive dose, often containing well over the recommended daily intake, which is why it should be taken with care and often under a doctor's supervision. The potent dosage makes it a powerful tool for quickly correcting severe deficiencies, but it's not a daily beverage alternative for most people.

Common Fortified Beverages and Their Vitamin D Content

Since vitamin D is fat-soluble, most naturally occurring sources are fatty animal products, which is why most daily-use beverages rely on fortification. For most consumers, the key to boosting intake from drinks is to select fortified products and consistently check their labels for specific IU counts.

Fortified Cow's Milk: In the United States, almost all milk is fortified with vitamin D. A standard eight-ounce cup typically contains around 120 IU of vitamin D, regardless of the fat content.
Fortified Plant-Based Milks: Alternatives such as soy, almond, and oat milk are also commonly fortified. Depending on the brand and type, they can offer comparable or sometimes higher amounts than dairy milk, ranging from 100 to 144 IU per cup. The exact amount is highly dependent on the manufacturer, so checking the label is essential for consumers following a vegan or dairy-free diet.
Fortified Orange Juice: A popular non-dairy option for boosting vitamin D is orange juice. Many brands are fortified with around 100 IU of vitamin D per cup. Like other juices, it can be high in sugar, so moderation is advised.
Other Fortified Drinks: Some brands of smoothies and nutritional shakes are also fortified with vitamin D, providing a convenient option for increasing intake.

Comparison Table: Vitamin D in Common Drinks and Supplements


Beverage/Supplement	Serving Size	Approx. Vitamin D (IU)	Notes
Cod Liver Oil	1 tablespoon	Up to 1,360 IU or more	High-potency supplement; take with caution
Fortified Soy Milk	1 cup	100-144 IU	Levels vary greatly by brand
Fortified Cow's Milk	1 cup	~120 IU	Standardized in the US
Fortified Orange Juice	1 cup	~100 IU	Levels can vary by brand

How to Choose the Best Drink for Your Needs

When deciding which drink is the best source of vitamin D for you, consider your dietary preferences, health goals, and tolerance for supplements. For a quick, high-dose boost to correct a deficiency, a supplement like cod liver oil is most effective, though it should be discussed with a healthcare professional. For daily maintenance, consistently incorporating a fortified beverage into your routine is a reliable strategy. For vegans and those with lactose intolerance, fortified plant-based milks and orange juice provide excellent dairy-free alternatives.

Factors Affecting Your Choice

Bioavailability: The absorption of vitamin D can be enhanced when consumed with fat. This is one reason why milk has been a traditional vehicle for fortification. However, modern fortification techniques, such as encapsulation in nanoemulsions, improve bioavailability in various beverages.
Ingredient Check: Always review the full ingredient list for any added sugars or artificial additives, especially in products like orange juice or flavored plant milks. Opting for unsweetened or low-sugar versions can offer the benefits of fortification without the drawbacks of excess sugar.
Dietary Synergy: Combining fortified drinks with other vitamin D-rich foods, like fatty fish or UV-exposed mushrooms, can help you meet your daily needs more comprehensively.

Conclusion: Finding the Right Balance

The title of 'what drink has the most vitamin D in it' ultimately goes to specific supplements, most notably cod liver oil, due to their concentrated formula. For everyday consumption, fortified beverages like cow's milk, soy milk, and orange juice are a practical and effective way to increase your vitamin D intake. The most crucial step is to read and compare nutrition labels to find the product that best fits your dietary requirements and health objectives. Pairing these fortified options with sun exposure and a balanced diet is the most holistic approach to maintaining optimal vitamin D levels.

National Institutes of Health (NIH)

Frequently Asked Questions

No, orange juice does not naturally contain vitamin D. The vitamin D found in orange juice is added during the fortification process, so you must check the label to confirm.

Fortified cow's milk and fortified plant milks (like soy) often have similar levels of vitamin D. Some plant milks may contain slightly more, but it is highly dependent on the brand. Always check the nutrition facts label for the specific IU content.

Vitamin D is added to drinks like milk and juice to help combat widespread vitamin D deficiency and support bone health, as it is difficult to get sufficient amounts from diet and sun exposure alone.

In the United States, almost all cow's milk is fortified with vitamin D. However, other dairy products like cheese and ice cream are usually not. Fortification is not guaranteed in plant-based milks, so checking the label is necessary.

While fortified drinks can significantly boost your vitamin D intake, it is often difficult to meet all your daily needs solely from beverages. A balanced approach combining various fortified foods, limited sun exposure, and potentially supplements is recommended.

The easiest way to tell if a beverage is fortified is to look at the nutrition facts label. The amount of vitamin D per serving will be listed, often in International Units (IU) or micrograms (mcg).

While fortified drinks are generally safe, it's wise to consider the overall nutritional profile. Excessive consumption of options high in sugar, such as certain juices, is not recommended. Cod liver oil, due to its very high dose, should be used with caution and supervision.