What Teas Are High in Vitamin D? Separating Fact from Fortification

October 30, 2025 •

4 min read

According to the NIH Office of Dietary Supplements, Vitamin D is a crucial nutrient, yet few foods naturally contain it in high amounts. If you're searching for a simple way to boost your intake, you might wonder, "What teas are high in vitamin D?" The answer lies not in the tea leaves themselves, but in how certain beverages are prepared or specially manufactured.

Quick Summary

This article explores the truth about tea and vitamin D content, revealing that standard teas contain negligible amounts. Learn how fortified milks, UV-treated mushrooms, and specialized tea products are the only ways to find significant vitamin D in your cup.

Key Points

Natural Teas: Standard teas like black, green, and oolong do not contain any naturally occurring vitamin D.
Fortified Beverages: The only teas that contain vitamin D are either prepared with fortified milk or are specialized products with added vitamins.
Mushroom Tea: Tea made from UV-treated mushrooms is a rare plant-based source, as mushrooms uniquely produce vitamin D2 when exposed to ultraviolet light.
Primary Sources: The most common and reliable ways to obtain vitamin D are from sun exposure, fatty fish, egg yolks, fortified foods, and dietary supplements.
Check the Label: To confirm if a beverage contains vitamin D, always check the nutrition facts panel for fortification, as natural tea itself is not the source.
Supplements for Reliability: For consistent intake, especially during winter or with limited sun exposure, supplements are often the most reliable method.

The Truth About Tea and Naturally Occurring Vitamin D

It's a common misconception that certain teas, like other plant-based foods, are a reliable source of vitamin D. In reality, black, green, oolong, and other traditional teas contain virtually no vitamin D. This is because vitamin D is a fat-soluble vitamin, and the active forms (D2 and D3) are not produced by the tea plant during its growth. The primary natural sources of vitamin D are animal-based, such as fatty fish, and certain fungi that have been exposed to ultraviolet light. While tea leaves are full of antioxidants and other beneficial compounds, they are not a natural source of this essential nutrient.

The Exception: When Mushrooms Meet Tea

One unique exception to the plant-based rule is mushroom tea. Some mushrooms, particularly those that have been exposed to UV light, naturally produce vitamin D2. Therefore, an infusion made from these mushrooms would contain some level of the vitamin. This is most often found in specialty products rather than a standard grocery store tea blend. Preparing this tea involves simmering sliced, UV-treated mushrooms in water to extract their nutrients. However, this is far from the typical tea experience most people envision.

The Role of Fortification in Finding Vitamin D Teas

For most people, any tea beverage containing a significant amount of vitamin D is the result of fortification, not natural composition. This means the vitamin has been added during processing. Two main examples exist:

Fortified Milk Tea

If you enjoy milk tea (like chai), you may be getting a boost of vitamin D, but it's coming from the milk, not the tea leaves. Many brands of cow's milk and plant-based alternatives like soy, almond, and oat milks are fortified with vitamin D. This offers a convenient way to add this nutrient to your diet simply by adding it to your cup.

Vitamin D-Enriched Tea Bags

Specialized health-focused brands have developed "vitamin teas" where vitamin D is added directly to the tea bag or blend. These products explicitly state their vitamin D content on the nutrition label and are a direct way to consume the vitamin in a tea format. For example, some green teas are blended with water-soluble vitamin D for this purpose. Always check the nutrition facts panel to confirm the vitamin content.

Natural Sources vs. Fortified Drinks: A Comparison

To understand where you can get vitamin D, it helps to compare natural sources with fortified beverages. This table provides a clear overview:


Source Category	Examples	Vitamin D Content	Notes
Natural Foods	Salmon, trout, sardines	Very high	Best food sources, but non-tea.
	Egg yolks	Small amounts	Provides some D3, but limited.
	UV-exposed mushrooms	High (D2)	A unique plant-based source; can be used for mushroom tea.
Fortified Beverages	Fortified milk (dairy & plant-based)	Varies by brand	Excellent source if consumed with milk tea.
	Fortified orange juice	Varies by brand	Non-tea beverage, but a good alternative.
	Specialized Vitamin Tea	High, per serving	Explicitly formulated to contain vitamin D.
Natural Tea (All Types)	Black, green, oolong, herbal	Negligible (zero)	Not a source of vitamin D.

Alternative Ways to Increase Your Vitamin D Intake

Since naturally vitamin D-rich teas are not an option, consider these effective alternatives:

Safe Sun Exposure: The most natural way to produce vitamin D is through moderate sun exposure. However, factors like season, location, and skin tone affect production, and it is vital to protect against skin cancer.
Supplements: For many, the most reliable and consistent way to ensure adequate vitamin D intake is through dietary supplements. These are available in various forms and can be especially important during winter months or for those with limited sun exposure.
Diverse Fortified Foods: Expanding beyond fortified beverages, incorporate foods like fortified cereals and yogurts into your diet.
Fatty Fish and Fish Oils: Incorporate fatty fish like salmon or cod liver oil into your meals. These are some of the best natural dietary sources of vitamin D.

Conclusion: Navigating Your Vitamin D Choices

When seeking out what teas are high in vitamin D, the simple answer is that natural teas contain none. The only tea-based options are those where the vitamin has been added through fortification. These include milk teas made with fortified milk or specialized vitamin tea products. While herbal varieties might be mentioned, their contribution is typically unsubstantiated. For consistent and reliable intake, relying on fortified dairy and plant milks, supplements, and safe sun exposure remains the most effective strategy. Always consult a healthcare provider before making significant changes to your diet or supplement regimen.

For more comprehensive information on vitamin D sources and health guidelines, the NIH Office of Dietary Supplements provides an excellent fact sheet: Vitamin D - Health Professional Fact Sheet.

Frequently Asked Questions

No, standard black, green, and other traditional teas do not contain any significant, naturally occurring vitamin D. The vitamin is fat-soluble and is not produced by the tea plant.

Most herbal teas, including chamomile and mint, do not contain vitamin D. Claims suggesting otherwise are largely unsubstantiated. Any vitamin D would be due to fortification or added ingredients, not the herbs themselves.

Milk tea can be a good source of vitamin D only if it is made with fortified milk, such as dairy or plant-based milk alternatives like soy or almond milk. The tea leaves themselves do not contribute the vitamin.

Mushroom tea is an infusion made from simmering UV-treated mushrooms. Since some mushrooms produce vitamin D2 when exposed to UV light, this type of tea can contain the vitamin. It is a unique, non-animal source.

Besides fortified milk and plant-based milks, other drinks commonly fortified with vitamin D include orange juice and some yogurts. It is essential to check the nutrition facts label to confirm fortification.

The best natural food sources are fatty fish, such as salmon, trout, and mackerel. Egg yolks, beef liver, and UV-treated mushrooms also contain some vitamin D naturally.

Whether supplements are necessary depends on your overall diet, sun exposure, and health. While tea with fortified milk helps, it may not be enough to meet your daily needs, especially in winter or with limited sun exposure. Consult a doctor for a personalized recommendation.