What is the best food to eat for vitamin D deficiency?

December 2, 2025 •

4 min read

According to the National Institutes of Health, a significant portion of the global population has inadequate vitamin D levels. To combat this, many are seeking to find out what is the best food to eat for vitamin D deficiency to naturally increase their intake of this essential nutrient.

Quick Summary

Several foods can help address a vitamin D deficiency, with the most potent sources being fatty fish, fish liver oils, and certain UV-exposed mushrooms. Fortified foods like milk, cereals, and plant-based milks also provide a significant boost to your daily intake. Other natural sources include egg yolks and beef liver. Combining these dietary choices with safe sun exposure is key to maintaining adequate levels.

Key Points

Fatty fish is a top source: Wild-caught salmon, trout, and mackerel are excellent natural food options for vitamin D.
Mushrooms can be powerful: Certain mushrooms, especially those exposed to UV light, are one of the best non-animal sources of vitamin D.
Fortified foods boost intake: Many products like milk, cereals, and orange juice are fortified to help consumers meet their daily vitamin D needs.
Cod liver oil is potent: This supplement provides a highly concentrated and effective dose of vitamin D.
Consider a balanced strategy: The best approach involves combining multiple food sources with safe sun exposure, and potentially supplements, as part of a holistic plan.
Vegans have options: Fortified plant-based milks and UV-treated mushrooms offer viable dietary solutions for those on a vegan diet.

Understanding the Need for Dietary Vitamin D

Vitamin D is a fat-soluble vitamin crucial for bone health, immune function, and nerve and muscle function. While the human body can produce it from direct sunlight exposure, many people do not get enough due to seasonal changes, lifestyle, or geography. For those with insufficient sun exposure, relying on dietary sources becomes essential to maintain healthy levels. While few foods naturally contain substantial amounts of vitamin D, certain selections stand out, and many commercial products are fortified to help meet daily requirements.

Top-Tier Natural Sources of Vitamin D

Fatty Fish: Often considered the best natural food source, fatty fish are packed with vitamin D3, the form most efficiently used by the body. Wild-caught salmon typically contains a higher concentration than farmed salmon. Other great options include:
- Wild Sockeye Salmon
- Rainbow Trout
- Mackerel
- Sardines
- Herring
Cod Liver Oil: This potent supplement is extremely rich in vitamin D, offering a concentrated dose in just a teaspoon. It is also a good source of omega-3 fatty acids.
Mushrooms: Some mushrooms, particularly wild or commercially grown ones exposed to ultraviolet (UV) light, produce vitamin D2. Cremini mushrooms exposed to UV light can contain exceptionally high amounts. When buying, check the label to confirm if the mushrooms have been treated with UV light.
Egg Yolks: The vitamin D in eggs is concentrated in the yolk. The amount can vary depending on the chicken's diet and sunlight exposure, with pasture-raised hens producing eggs with higher vitamin D content.
Beef Liver: While it contains a smaller amount compared to fatty fish, beef liver is another natural source of vitamin D.

The Role of Fortified Foods

Because natural food sources are limited, many countries fortify common food products with vitamin D to aid public health. These fortified options provide an accessible way to boost intake, especially for vegetarians and vegans. Look for the 'fortified with vitamin D' label on:

Milk: Both cow's milk and plant-based alternatives like soy, almond, and oat milk are frequently fortified.
Cereals: Many breakfast cereals have added vitamin D.
Orange Juice: Certain brands fortify their orange juice with vitamin D.
Yogurt and Margarine: These dairy products and spreads are also common candidates for fortification.

A Vegan-Friendly Approach

For individuals following a plant-based diet, finding reliable food sources of vitamin D requires careful planning, as most natural sources are animal-based. Beyond sun-exposed mushrooms, the primary strategy is to incorporate fortified vegan products into your daily meals. Options include fortified plant-based milks and cereals. Some fortified brands of orange juice can also be helpful. Regular, responsible sun exposure remains a key element, but supplements may also be a necessary consideration, particularly during winter months. Always check labels to ensure products contain added vitamin D.

Dietary vs. Supplemental Vitamin D: A Comparison


Feature	Dietary Vitamin D	Supplemental Vitamin D
Source	Naturally occurring or fortified foods	Pills, capsules, or drops
Concentration	Varies widely by food type and quantity	Standardized, controlled dosage
Absorption	Absorbed along with fats in a meal	Can be taken with food for better absorption
Convenience	Requires conscious meal planning	Quick and easy to take daily
Consistency	Can be difficult to get a consistent high dose	Ensures a reliable, steady intake
Risks	Minimal risk of toxicity from food alone	High doses can lead to toxicity (hypercalcemia)
Best For	Mild deficiencies or maintenance	Significant deficiencies or consistent low sun exposure

Conclusion: A Holistic Approach is Best

There is no single 'best' food to eat for vitamin D deficiency, as a comprehensive strategy is most effective. The most powerful dietary sources are fatty fish and cod liver oil, while fortified foods offer accessible, convenient options for everyone, including vegans. A balanced approach combining a variety of these foods with safe sun exposure and, if necessary, medical advice on supplements is the most reliable path to correcting a deficiency. By understanding the nutritional content of different foods and making informed choices, you can effectively manage and improve your vitamin D status.

Simple Ways to Add Vitamin D to Your Diet

Enjoy grilled salmon or mackerel for dinner. These fatty fish are vitamin D powerhouses.
Add canned tuna or sardines to salads and sandwiches. A budget-friendly way to boost intake.
Choose a fortified breakfast cereal to start your day. Look for a low-sugar option.
Include egg yolks in your meals. Consider eggs from pasture-raised chickens for higher content.
Cook with UV-treated mushrooms. Sauté them for a delicious side dish or main ingredient.
Drink fortified milk, whether dairy or plant-based, with your meals.
Consider taking cod liver oil if you struggle to eat enough vitamin D-rich foods.

Frequently Asked Questions

While it's best to consume a variety of sources, fatty fish like salmon and cod liver oil are among the richest dietary sources of vitamin D.

Yes, but it requires careful planning. Vegetarians can rely on UV-exposed mushrooms, fortified dairy products, eggs, and fortified cereals to boost their intake.

Fortified foods provide a consistent and reliable amount of vitamin D, which is particularly useful for those with limited natural sources. While some natural sources may be more potent, fortified foods are an accessible way to supplement your intake.

You can check the nutrition facts label on the food packaging. It will list the vitamin D content and indicate that it is 'fortified' or 'enriched'.

It is extremely difficult to consume an excessive amount of vitamin D from food alone. Vitamin D toxicity is far more likely to occur from over-supplementation rather than from diet.

The body can naturally produce vitamin D when the skin is exposed to sunlight. However, it's important to balance sun exposure with skin cancer risks.

Vitamin D is essential for maintaining bone health by aiding calcium absorption. It also plays a vital role in immune function, nerve health, and muscle function.