What Foods and Drinks Contain High Vitamin D?

According to the NIH, few foods naturally contain vitamin D, making it one of the most difficult nutrients to get from diet alone. For those with limited sun exposure, knowing what foods and drinks contain high vitamin D is essential for maintaining proper health. This guide will provide a comprehensive list of natural and fortified sources to help you boost your intake.

Quick Summary

Identify key food and drink sources high in vitamin D, including fatty fish, fortified dairy and plant-based milks, eggs, and mushrooms exposed to UV light.

Key Points

• Fatty fish is a top natural source: Salmon, mackerel, and cod liver oil are exceptionally high in vitamin D3.

• Check for fortification: Many staple foods like milk, plant-based alternatives, orange juice, and cereals are fortified with vitamin D.

• Mushrooms are a unique vegan option: Mushrooms that have been exposed to UV light can provide a significant amount of vitamin D2.

• Don't forget the yolk: Eggs contain vitamin D, but it is stored almost entirely in the yolk.

• Supplements are a viable option: For those with limited dietary sources or sun exposure, supplements are an effective way to maintain adequate levels.

Why Is Vitamin D Crucial for Your Health?

Often referred to as the "sunshine vitamin," vitamin D is a fat-soluble nutrient that plays a vital role in several bodily functions. It is essential for regulating calcium and phosphorus absorption, which are critical for maintaining healthy bones and teeth. A deficiency can lead to serious bone disorders like rickets in children and osteomalacia in adults. Beyond bone health, vitamin D also supports immune function, muscle movement, and nerve communication. While sun exposure is a primary source, dietary intake is crucial, especially during winter months or for those with limited outdoor time.

Natural Food Sources of Vitamin D

Few foods naturally contain high levels of vitamin D, but some of the best sources are animal-based. For those following a non-animal diet, specific mushrooms are a valuable option.

The Mighty Contribution of Fatty Fish

Fatty fish and fish liver oils are widely recognized as some of the best natural sources of vitamin D3. The vitamin D content can vary depending on whether the fish is wild-caught or farmed.

• Salmon: A 3.5-ounce (100-gram) serving of wild-caught sockeye salmon can contain 570 IU (71% DV), while farmed salmon typically has less.
• Cod Liver Oil: One of the most potent sources, a single tablespoon provides an impressive 1,360 IU (170% DV).
• Trout: Farmed rainbow trout offers about 645 IU (81% DV) per 3-ounce serving.
• Sardines: Canned Atlantic sardines are a convenient source, with about 46 IU (6% DV) per two drained sardines.
• Mackerel and Herring: Both fresh and canned versions of these oily fish are excellent sources of vitamin D and omega-3 fatty acids.

Other Natural Animal Sources

Aside from fish, a few other animal products contain smaller, but still beneficial, amounts of vitamin D3.

• Eggs: The vitamin D is concentrated in the yolk. One large egg provides around 44 IU (6% DV), with higher amounts found in eggs from pasture-raised or UV-exposed hens.
• Beef Liver: A 3-ounce serving of braised beef liver contains a modest 42 IU (5% DV).

A Powerful Plant-Based Option: Mushrooms

Mushrooms are unique among plant-based foods as they can produce vitamin D when exposed to ultraviolet (UV) light. They contain ergosterol, a precursor that converts to vitamin D2 upon exposure.

• Wild Mushrooms: Wild mushrooms like morels or chanterelles can be a good source due to natural sun exposure.
• UV-Treated Mushrooms: Many commercially available mushrooms are now intentionally treated with UV light to boost their vitamin D content. For example, UV-exposed white button mushrooms can contain significantly higher amounts than those grown in the dark.

Fortified Foods and Drinks

Because so few foods naturally contain vitamin D, many manufacturers fortify common foods and beverages. Checking the nutrition label is always a good practice to confirm the vitamin content.

Dairy and Dairy Alternatives

Milk is a classic fortified product in many countries and provides a reliable way to increase intake.

• Fortified Cow's Milk: A standard cup of fortified cow's milk offers about 120 IU (15% DV) of vitamin D.
• Fortified Plant-Based Milks: Soy, almond, and oat milks are often fortified to match the nutrient profile of dairy milk, providing a comparable amount of vitamin D per cup.
• Fortified Yogurt: While not all yogurts are fortified, many brands add vitamin D to their products.

Juices and Cereals

Certain breakfast staples also provide a valuable fortified source.

• Fortified Orange Juice: A cup of fortified orange juice can provide about 100 IU of vitamin D.
• Fortified Cereals: Many ready-to-eat breakfast cereals are fortified with vitamin D, typically offering around 80 IU per serving.

Comparison of Key Vitamin D Sources

This table provides an overview of the vitamin D content in different dietary options. Please note that values can vary based on brand, cooking method, and whether a food is wild-caught or farmed.

Source	Serving Size	Estimated Vitamin D (IU)	Notes
Cod Liver Oil	1 tablespoon	1,360	Excellent source, high potency
Sockeye Salmon (cooked)	3 ounces (85g)	570	Wild-caught has more than farmed
Rainbow Trout (farmed)	3 ounces (85g)	645	Reliable source
UV-Treated Mushrooms	1/2 cup (sliced)	366	Can vary significantly; check label
Fortified Cow's Milk (2%)	1 cup	120	Standard fortification level
Fortified Soy/Almond Milk	1 cup	100-144	Can vary by brand; check label
Fortified Orange Juice	1 cup	100	Check for added sugars
Large Egg (scrambled)	1 egg	44	Content varies with hen's diet/sun exposure
Canned Light Tuna	3 ounces (drained)	40	Contains some mercury; consume in moderation

Quick Tips for Increasing Your Vitamin D Intake

Here are some practical strategies to help you get more vitamin D from your diet.

• Incorporate Fatty Fish Regularly: Aim for 2-3 servings of fatty fish like salmon or mackerel per week. Canned options like sardines and tuna are budget-friendly alternatives.
• Opt for Fortified Products: Make fortified milk (dairy or plant-based), orange juice, and cereals a staple in your diet. Always read the labels to confirm vitamin D content.
• Consider UV-Exposed Mushrooms: If you are a vegetarian or vegan, look for mushrooms that have been labeled as being treated with UV light. You can also place mushrooms in direct sunlight for a short period to boost their natural vitamin D2 levels.
• Don't Discard the Yolk: When eating eggs, make sure to consume the yolk, as this is where the vitamin D is stored.
• Look into Supplements: For those with inadequate dietary intake or limited sun exposure, a daily vitamin D supplement may be a necessary and effective way to ensure you are meeting your daily requirements. Discuss this with a healthcare professional to determine the appropriate dosage.

Conclusion

Maintaining adequate vitamin D levels is critical for bone health and overall well-being. While fatty fish and UV-exposed mushrooms are among the best natural food sources, fortified foods and drinks like milk, cereals, and juices play a significant role in helping many people meet their daily needs. By incorporating a variety of these foods into your diet and being mindful of fortification labels, you can take a proactive step towards preventing deficiency. For more detailed information on recommended daily intake and potential health effects, consult the NIH Office of Dietary Supplements fact sheet.

Frequently Asked Questions

Are fortified drinks as good as natural food sources of vitamin D?

Yes, fortified drinks like milk and orange juice can be very effective sources of vitamin D. The body absorbs vitamin D from both natural and fortified sources similarly, though vitamin D3 (found in animal sources) is slightly more bioavailable than D2 (found in UV-exposed mushrooms).

Can you get too much vitamin D from foods and drinks?

It is highly unlikely to reach toxic levels of vitamin D from food and drink alone. Toxicity almost always occurs from excessive intake via supplements, not diet or sun exposure. The daily upper limit is 4,000 IU for most adults.

How can vegans and vegetarians get enough vitamin D?

Vegans and vegetarians can rely on fortified plant-based milks, fortified cereals, and UV-treated mushrooms. Supplements containing vitamin D2 (ergocalciferol) are also widely available and effective for those on a plant-based diet.

Do wild-caught fish have more vitamin D than farmed fish?

Yes, studies have shown that wild-caught fish, such as sockeye salmon, generally contain significantly higher amounts of vitamin D compared to their farmed counterparts.

How do I know if my milk or orange juice is fortified with vitamin D?

Always check the nutrition facts panel on the product's packaging. The vitamin D content will be listed in micrograms (mcg) and/or International Units (IU) per serving, and the ingredients list will indicate if it's fortified.

Can cooking destroy the vitamin D in food?

Cooking can cause some vitamin D loss, but studies on cooking mushrooms have shown that retention is still high, typically over 60%. Minimal loss occurs with methods like pan-frying, while boiling may result in more significant reduction.

What are the first signs of a vitamin D deficiency?

Early symptoms of a vitamin D deficiency can be subtle, including fatigue, bone and muscle pain, and an increased susceptibility to infections. Severe deficiency can lead to more serious bone health issues.