What is the best thing to eat to get vitamin D?

November 17, 2025 •

4 min read

According to the National Institutes of Health, very few foods naturally contain substantial amounts of vitamin D. So, what is the best thing to eat to get vitamin D and support your health? While sun exposure is a primary source, incorporating specific foods, especially fatty fish and fortified products, is crucial for maintaining adequate levels.

Quick Summary

Fatty fish like salmon and cod liver oil are among the most potent dietary sources of vitamin D, alongside fortified foods such as milk and certain cereals. Some mushrooms, when exposed to UV light, are also excellent plant-based options. Eggs and beef liver offer smaller but still beneficial amounts.

Key Points

Fatty Fish are King: Oily fish like salmon, mackerel, and trout are among the best natural sources for getting vitamin D.
Cod Liver Oil is Potent: A single tablespoon of cod liver oil provides a very concentrated dose of vitamin D.
Mushrooms Need UV Light: For a plant-based source, choose mushrooms that have been exposed to ultraviolet light to increase their vitamin D content.
Fortified Foods Offer Consistency: Fortified milk, cereals, and orange juice provide a steady and easy way to consume vitamin D daily.
Consider a Supplement: For many people, especially those with limited sun exposure, a supplement may be necessary to meet daily vitamin D needs.
Eggs are a Small Contributor: While eggs contain some vitamin D, you would need to eat several to significantly boost your intake.

Top Foods for Vitamin D Intake

When seeking to increase your vitamin D through diet, it is important to focus on foods that are naturally rich in this nutrient or have been fortified. While sunlight is the body's main source, dietary intake is particularly vital during winter months or for those with limited sun exposure. The best thing to eat to get vitamin D is a varied approach that includes a mix of these sources.

Naturally Rich Sources of Vitamin D

Fatty Fish: This category includes some of the richest natural sources of vitamin D3, such as salmon, mackerel, sardines, herring, and trout. Wild-caught salmon typically contains more vitamin D than farmed salmon.
Cod Liver Oil: A concentrated source, one tablespoon can provide more than the daily recommended amount.
Mushrooms: These are a significant plant-based source of vitamin D2, but their content varies greatly depending on UV light exposure. UV-exposed mushrooms have boosted D2 levels.
Egg Yolks: A large egg yolk offers a smaller contribution to vitamin D intake, with content varying based on the hen's diet and sun exposure.
Beef Liver: Provides smaller amounts of vitamin D compared to fatty fish, alongside other nutrients.

Fortified Foods

Many foods are fortified with vitamin D to help individuals meet their needs, as few foods naturally contain high levels. Checking nutrition labels is important.

Milk: Most cow's milk and plant-based milks in the U.S. are fortified.
Cereals and Oatmeal: Many breakfast cereals and some oatmeals are fortified.
Orange Juice: Certain brands of orange juice are fortified.
Yogurt: Some yogurts, both dairy and plant-based, are fortified.
Margarine: This is another product sometimes fortified with vitamin D.

Natural vs. Fortified: A Comparison of Vitamin D Sources

This table outlines the key differences between natural and fortified food sources of vitamin D to help you make informed dietary choices.


Feature	Natural Food Sources	Fortified Food Sources
Origin of Vitamin D	Naturally occurring, primarily D3 in animal products and D2 in UV-exposed mushrooms.	Added during processing; can be either D2 or D3.
Potency	Often very high in specific foods like fatty fish and cod liver oil, offering significant amounts per serving.	Generally provides smaller, more consistent amounts per serving, dependent on brand and product.
Dietary Restrictions	Animal-based sources (fish, eggs) are not suitable for vegetarian or vegan diets.	Many options available for various dietary needs, including plant-based milks and cereals for vegans.
Consistency of Intake	Can be less consistent, as intake depends on the specific foods and frequency of consumption.	Provides a reliable and consistent source of vitamin D, simplifying daily planning.
Mercury Risk	Some fatty fish, like tuna and swordfish, can contain mercury, which requires moderation, especially for pregnant individuals.	Typically has no associated mercury risk.

Conclusion

While sunlight is a major source of vitamin D, relying solely on it is not always practical or safe. The best approach to getting vitamin D through diet is a combination of potent natural sources and reliable fortified foods. Fatty fish, cod liver oil, and UV-exposed mushrooms are excellent natural options, while fortified milk, cereals, and orange juice offer a consistent intake. A balanced diet supports bone health and well-being. Individuals with deficiencies may need supplements as recommended by a healthcare provider {Link: GoodRx https://www.goodrx.com/conditions/vitamin-d-deficiency/best-food-sources-for-vitamin-d}.

Keypoints

Fatty Fish are Key: Oily fish like salmon, mackerel, and trout are top natural vitamin D sources.
Cod Liver Oil: A single tablespoon is a concentrated dose.
UV Mushrooms: Choose UV-exposed mushrooms for a plant-based source.
Fortified Foods: Milk, cereals, and orange juice offer consistent vitamin D intake.
Supplements: May be needed for limited sun exposure.
Eggs: A small contributor, needing several for significant intake.

Faqs

What is the single best food to eat for vitamin D? Fatty fish, especially wild-caught salmon and cod liver oil, are potent sources.

Can vegans get enough vitamin D from food alone? It's challenging; vegans need UV-exposed mushrooms and fortified foods like plant-based milks, cereals, and tofu, or a supplement.

Do all eggs contain the same amount of vitamin D? No, content varies based on the hen's diet and sun exposure.

Is it possible to get too much vitamin D from food? Unlikely from food alone; toxicity is generally linked to supplement overuse.

How does vitamin D from food compare to vitamin D from sunlight? Sunlight is efficient, but diet offers reliable intake when sun exposure is limited.

Does cooking reduce the vitamin D content in food? Generally, no significant reduction, though frying in fat might have more impact.

Why is vitamin D often added to foods? Fortification helps combat deficiency as few foods naturally contain high amounts.

Are all mushrooms good sources of vitamin D? No, only UV-exposed mushrooms have significant amounts; most commercially grown ones do not unless treated.

Frequently Asked Questions

The single best food for a high dose of vitamin D is fatty fish, with wild-caught salmon and cod liver oil being particularly potent sources.

It is challenging but possible. Vegans must rely on UV-exposed mushrooms and fortified plant-based milks, cereals, and tofu to meet their needs, or they can use a supplement.

No, the amount of vitamin D in an egg yolk can vary. Eggs from chickens with more sun exposure or a vitamin D-enriched diet contain higher levels.

Getting too much vitamin D from food alone is highly unlikely. However, over-consuming supplements can lead to vitamin D toxicity over time.

Sunlight is a highly efficient way for the body to produce vitamin D, but dietary sources provide a reliable intake when sun exposure is limited due to season, geography, or lifestyle.

Cooking can affect nutrient content, but generally, it doesn't significantly reduce vitamin D. The method of cooking, such as frying mushrooms in fat, might impact it more than simply heating.

Fortification is used because few foods naturally contain significant amounts of vitamin D. Adding it to common food items helps combat widespread vitamin D deficiency in the population.