What drink is good for vitamin D deficiency?

January 3, 2026 •

4 min read

According to the National Institutes of Health, vitamin D is a nutrient of public health concern due to many Americans having insufficient levels. Finding a suitable beverage is a practical and easy way to supplement dietary intake when you have a vitamin D deficiency, as few foods naturally contain significant amounts.

Quick Summary

Several drinks can help address low vitamin D levels, with fortified milk, plant-based alternatives like soy milk, and orange juice being primary options. Always check labels for fortification and consider other factors like sugar content.

Key Points

Fortified Milk: Dairy and plant-based milks are excellent sources of vitamin D, with most brands being fortified during processing.
Fortified Orange Juice: A non-dairy option, fortified orange juice provides a reliable dose of vitamin D, but check labels for sugar content.
Check Labels: Not all products are fortified, so always check the nutrition facts label to confirm the vitamin D content.
Boost Absorption: As vitamin D is fat-soluble, consuming it with some dietary fat, such as that naturally in milk or from a meal, can help absorption.
Combine Sources: For maximum benefit, incorporate fortified drinks into a diet that also includes sunlight exposure and potentially supplements if advised by a doctor.
Plant-Based Options: Soy, almond, and oat milks are common plant-based alternatives that are often fortified to levels similar to dairy milk.

Fortified Dairy and Non-Dairy Milks: The Top Contenders

When addressing a vitamin D deficiency through beverages, fortified milks are often the first recommendation. This is because milk is a well-established vehicle for fortification, a practice that began in the 1930s to help eradicate rickets, a bone-weakening disease.

Fortified Dairy Milk

Most conventional dairy milk in the United States is fortified with vitamin D. A single cup of fortified milk can provide a significant portion of the recommended daily intake. The vitamin D added, typically vitamin D3, helps the body absorb calcium, a mineral vital for bone health. Different milk fat percentages, such as whole, 2%, or skim, generally contain similar amounts of added vitamin D per serving. However, some experts note that because vitamin D is fat-soluble, low-fat options may be less efficiently absorbed.

Fortified Plant-Based Milks

For those who are vegan, lactose intolerant, or simply prefer plant-based options, fortified plant milks are an excellent alternative.

Soy Milk: Many brands of soy milk are fortified with vitamin D and other nutrients found in cow's milk. A single cup can offer a solid dose of vitamin D.
Almond Milk: Similar to soy milk, fortified almond milk provides a good source of vitamin D, though the amount can vary by brand.
Oat Milk: Oat milk is another popular plant-based option that is frequently fortified with vitamin D.
Important Tip: Always shake fortified plant-based milk before pouring, as the added nutrients can settle at the bottom.

Fortified Orange Juice: A Sweet Alternative

Another popular fortified beverage is orange juice. This is particularly useful for people who do not consume dairy or plant-based milks. Like with milk, the vitamin D in orange juice is added during processing, not naturally occurring. A standard serving of fortified orange juice can provide a decent amount of vitamin D, but it is important to be mindful of added sugars and calories. Opting for low-sugar varieties can be a healthier choice.

Beyond Fortified: Other Vitamin D-Rich Drinks

While most drinks that contain vitamin D are fortified, a few others can contribute to your intake, albeit often indirectly or in smaller amounts.

Yogurt-Based Drinks: Many yogurt-based smoothies or lassi drinks can contribute vitamin D, especially if made with fortified yogurt or milk. Store-bought versions should be checked for fortification levels and added sugar content.
Smoothies with Fortified Ingredients: Creating a smoothie at home allows you to combine various vitamin D sources. You can blend fortified milk (dairy or plant-based) with fortified yogurt and other nutrient-dense ingredients. Adding a vitamin D supplement or a small amount of cod liver oil can further boost the vitamin content.
Mushroom Tea: Certain mushrooms exposed to ultraviolet (UV) light can be a source of vitamin D. While not a mainstream option, some recipes involve simmering UV-treated mushrooms to create a savory tea that can contribute to your intake.

Comparison of Common Vitamin D Drinks


Drink Type	Average Vitamin D (IU per cup)	Key Considerations	Best For
Fortified Dairy Milk	100–120 IU	Good source of calcium, check fat content, not suitable for vegans/lactose intolerant	General population, non-vegan, no lactose issues
Fortified Soy Milk	100–144 IU	Vegan alternative, similar nutrition to milk, check sugar content, shake well	Vegans, lactose intolerant
Fortified Orange Juice	100 IU	Fruity option, check sugar content, not as high in protein	Individuals who dislike milk, non-dairy consumers
Fortified Almond Milk	~107 IU	Lower in calories and protein than soy milk, check sugar content, shake well	Individuals seeking lower-calorie plant milk
Yogurt-Based Drink	Varies widely	Check for fortification, often higher in sugar, provides probiotics	Adding variety to your diet, includes yogurt's benefits

Boosting Absorption and Other Strategies

Consuming vitamin D-rich drinks is a great step, but overall vitamin D status is complex. Since vitamin D is fat-soluble, consuming it with some dietary fat can aid absorption. The vitamin D in fortified milk is usually easily absorbed due to the milk's fat content. For low-fat or plant-based options, pairing the drink with a meal containing healthy fats, such as nuts or avocado, can be beneficial.

It is also important to remember that beverages are just one piece of the puzzle. The sun is a primary source, and adequate exposure is crucial. Additionally, supplements are an effective way to address a serious deficiency, particularly in consultation with a healthcare provider. For instance, cod liver oil is a potent supplement that provides a significant dose of vitamin D.

Conclusion

For those wondering what drink is good for vitamin D deficiency, the answer points toward readily available, fortified beverages. Fortified cow's milk and plant-based milks, such as soy and almond, are excellent choices, offering reliable doses of the vitamin. For a non-dairy option, fortified orange juice is a good alternative. When choosing a drink, check the label for fortification and be mindful of added sugars. While these drinks are a great tool, they should be part of a broader strategy that includes sunlight exposure and, if necessary, supplementation under medical guidance to effectively manage vitamin D levels.

Visit the NIH Office of Dietary Supplements for more information on vitamin D.

Frequently Asked Questions

Most major brands of cow's milk, soy milk, almond milk, and oat milk are fortified with vitamin D. Always check the product's nutrition label to be certain.

No, not all orange juice is fortified. The vitamin D is added during processing, so you must check the label to ensure it explicitly states it is 'fortified with vitamin D'.

While milk is commonly fortified, products made from it, like cheese and ice cream, are usually not. Some yogurts are fortified, but the amount can vary, so always check the label.

Sunlight is the primary natural source of vitamin D. Fortified drinks are a reliable dietary source, but should supplement, not replace, sun exposure. Supplements might also be necessary, especially in regions with limited sunlight.

While consuming fortified drinks helps, they may not be enough to reverse a significant deficiency on their own. Combining dietary intake with safe sun exposure and, if recommended by a doctor, supplements is the most effective approach.

No drinks are naturally high in vitamin D. The vast majority of vitamin D found in beverages is added artificially, known as fortification.

Since vitamin D is fat-soluble, some fat is needed for absorption. For those who can tolerate it, a low-fat or whole milk option may slightly enhance absorption, though all fortified milk contains the vitamin.