Where can I find vitamin D naturally?

December 12, 2025 •

4 min read

Approximately half the world's population experiences vitamin D deficiency, making it crucial to know where to find vitamin D naturally. Sunlight and dietary choices are key in boosting your levels.

Quick Summary

Natural vitamin D sources include sun exposure and foods such as fatty fish, mushrooms, and egg yolks. Fortified foods offer an alternative when natural options are limited, supporting adequate intake.

Key Points

Sunlight is Key: UVB rays enable the body's natural vitamin D3 production, which varies based on factors like latitude and skin tone.
Fatty Fish are Top Sources: Oily fish like salmon and sardines are among the richest natural food sources of vitamin D3.
Mushrooms Provide Plant-Based Vitamin D: Mushrooms exposed to UV light are a plant-based source of vitamin D2.
Consider Hen's Diet for Eggs: The vitamin D content in egg yolks is dependent on the hen's diet and sun exposure, with pasture-raised eggs containing more.
Fortified Foods Bridge the Gap: Many dairy products, cereals, and juices are fortified with vitamin D to supplement natural sources.
D3 May Be More Potent: Studies suggest that vitamin D3 (from animal sources) may be more effective than D2 (from plants) at increasing blood levels.
Moderation with Sun Exposure: Balance is important, as excessive sunlight carries health risks.

Your Body's Primary Source: Sunlight

Sunlight is the most significant natural source of vitamin D for most people. When the skin is exposed to the sun's ultraviolet B (UVB) rays, it produces vitamin D from cholesterol. Several factors influence this process:

Latitude and Season: Locations farther from the equator receive less UVB radiation, particularly in winter. Many individuals in northern latitudes may not produce vitamin D from sunlight for much of the year.
Time of Day: Midday, when the sun is highest, provides the most intense UVB rays, reducing the necessary sun exposure time.
Skin Pigmentation: Melanin in the skin acts as a natural sunscreen. Those with darker skin require more sun exposure to produce the same vitamin D amount as those with lighter skin.
Other Factors: Cloud cover, smog, and sunscreen use can decrease UVB absorption.

While sunlight is a potent vitamin D synthesis tool, it must be balanced with skin cancer risks. A few minutes of unprotected exposure multiple times weekly is often sufficient during sunny months, but individual needs vary.

Natural Food Sources of Vitamin D

Although sunlight is the most direct method, several foods naturally contain vitamin D. Few foods are naturally rich in this nutrient, so many rely on fortified products.

High-Content Sources

Fatty Fish: Oily or fatty fish are among the best food sources of naturally occurring vitamin D3. Examples include:
- Wild-caught salmon
- Sockeye salmon
- Rainbow trout
- Tuna, especially canned light tuna
- Sardines and herring
Cod Liver Oil: This supplement provides a concentrated vitamin D dose, with one tablespoon offering a significant amount. It's a great option for those who don't eat fish regularly.
Mushrooms: As one of the few natural plant-based sources, mushrooms produce vitamin D2 when exposed to UV light. Wild mushrooms typically have higher levels than those grown commercially in the dark, but some commercial varieties are intentionally treated with UV light to increase their vitamin D content.
Egg Yolks: Vitamin D in eggs is found in the yolk. The amount can vary based on the hen's diet and sunlight exposure. Pasture-raised hens produce eggs with higher vitamin D content.
Beef Liver: This organ meat contains a smaller but still notable amount of vitamin D.

A Comparison of Vitamin D Sources

This table highlights the differences between common methods of obtaining vitamin D naturally.


Source	Vitamin D Type	How It's Acquired	Considerations
Sunlight	D3	Skin synthesis from UVB exposure	Affected by season, latitude, skin tone, and time of day. Requires balance to avoid skin damage.
Fatty Fish	D3	Dietary intake	Excellent, concentrated source, but not a daily food for everyone.
Mushrooms	D2 (mostly)	Dietary intake, from UV-exposed varieties	Excellent plant-based option, especially if specifically treated with UV light.
Egg Yolks	D3	Dietary intake, from pasture-raised hens	Yolk contains vitamin D, but levels are relatively modest compared to fish.
Fortified Foods	D2 or D3	Dietary intake (added during processing)	Convenient for dietary needs, but not a 'natural' source. Must check labels.

Fortified Foods as a Dietary Staple

Because natural food sources are limited, fortified foods play a major role in preventing deficiency for many. These foods have vitamin D added during manufacturing. It is crucial to read nutrition labels to confirm fortification, as not all products are the same. Common fortified items include:

Cow's milk and plant-based milk alternatives (soy, almond, oat)
Breakfast cereals
Orange juice
Yogurt and some margarine

Understanding Vitamin D2 vs. D3

Knowing the difference between vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol) is helpful when considering food sources. The body uses both forms, but they come from different sources.

Vitamin D2 is produced by plants and fungi, such as UV-exposed mushrooms.
Vitamin D3 is produced in the skin of humans and animals and is found in fatty fish, eggs, and fortified products.

Some research suggests that vitamin D3 supplements may be more effective at raising and maintaining vitamin D levels in the blood than D2, although both are beneficial. Natural sources like fish contain D3, while UV-treated mushrooms offer D2, making dietary diversity important for those relying on food alone.

Conclusion

Obtaining vitamin D naturally requires a two-pronged approach. The first, and most potent, source is sensible sun exposure, adhering to recommendations and precautions. The second, and crucial, component is a diet rich in natural food sources like fatty fish and UV-exposed mushrooms. For many, particularly those in higher latitudes or with dietary restrictions, integrating fortified foods and possibly supplements is practical to maintain sufficient levels, especially during winter. Combining these strategies supports the body's vitamin D needs for optimal health.

Additional Resource

For more in-depth information on nutrient requirements, consult the National Institutes of Health (NIH) Office of Dietary Supplements.

Frequently Asked Questions

Moderate sun exposure is the most effective natural way for most people to get vitamin D, as the body produces it efficiently when skin is exposed to UVB rays.

It is difficult for most people to get enough vitamin D from food alone, as few foods naturally contain high amounts. Relying solely on diet requires including fatty fish regularly or consuming fortified foods.

Mushrooms, like humans, can synthesize vitamin D when exposed to UV light. Wild mushrooms have higher levels due to sun exposure, and some commercially grown mushrooms are treated with UV light to increase their vitamin D2 content.

Yes, sunlight produces vitamin D3 in the skin. Some food sources like fatty fish also contain D3, while plants and fungi produce D2. Both are used by the body, but D3 may be more effective at raising blood levels.

People with darker skin have more melanin, a pigment that acts as a natural sunscreen and absorbs UVB rays. This reduces the skin's ability to produce vitamin D, requiring more time in the sun for the same amount of synthesis.

Common examples of fortified foods include cow's milk, many plant-based milk alternatives (like soy and almond), orange juice, and some breakfast cereals and margarines.

The amount varies widely based on factors like skin tone, latitude, and time of day. For many, a few minutes of unprotected sun exposure on the arms, face, and legs around midday during sunny seasons, several times per week, can be sufficient.