Which drink is high in vitamin D? Understanding Fortified Beverages

November 22, 2025 •

4 min read

Few foods naturally contain vitamin D, which is why fortification is key for many people. Fortified beverages offer a convenient and accessible way to increase your intake of this essential nutrient, making it important to know which drink is high in vitamin D to best meet your needs.

Quick Summary

Fortified beverages are a primary source of vitamin D in many diets, helping support bone health and immune function. Popular options include fortified milk, plant-based milks like soy and oat, and orange juice. Consumers should check nutritional labels to confirm fortification status and vitamin D content.

Key Points

Fortified Milk is a Top Contender: Most dairy milk sold in the US is fortified with vitamin D and provides a reliable source, typically 100-120 IU per cup.
Plant-Based Milks are Also Fortified: Soy, almond, and oat milks are excellent vegan alternatives, but you must check the label for added vitamin D, as it is not naturally occurring in these beverages.
Fortified Orange Juice is an Option: Some brands of orange juice are fortified with approximately 100 IU of vitamin D per cup, offering a fruit-based alternative for intake.
Always Check the Label: Because fortification is not universal for all brands and products, reviewing the nutrition label for the vitamin D content is essential before purchasing.
Combine with Other Sources: For optimal health, a combination of sensible sun exposure, fortified drinks, and potentially supplements (after consulting a doctor) is often recommended, as few foods naturally contain high levels.
Be Mindful of Sugar Content: While fortified juices and milks are beneficial, some varieties can contain high amounts of added sugar. Choose unsweetened options when possible.

The Critical Role of Vitamin D

Vitamin D is a fat-soluble vitamin that plays a crucial role in overall health. Its most well-known function is aiding in the absorption of calcium and phosphorus, which are vital for building and maintaining strong, healthy bones. A deficiency can lead to bone-related conditions like rickets in children and osteomalacia in adults. Beyond bone health, vitamin D is also involved in modulating immune function, cell growth, and neuromuscular processes. The body can synthesize vitamin D when skin is exposed to sunlight, but many factors—including latitude, season, skin pigmentation, and use of sunscreen—can limit this process. This makes dietary intake, and particularly fortified drinks, a cornerstone for maintaining adequate levels.

Fortified Milk: A Long-Standing Solution

Since the 1930s, vitamin D has been voluntarily added to most cow's milk in the United States as a public health measure to combat rickets. This practice has made fortified milk one of the most reliable and widely available dietary sources. An average 8-ounce serving of fortified milk, regardless of fat content (skim, 1%, 2%, or whole), provides about 100-120 IU of vitamin D, which is a significant portion of the recommended daily intake. The synergy between milk's natural calcium content and added vitamin D is particularly beneficial for bone health, as the vitamin enhances calcium absorption. It's crucial to note that raw or unfortified milk contains only trace amounts of vitamin D, so looking for the 'fortified' label is essential.

The Rise of Plant-Based Alternatives

For those who follow a vegan diet or have dairy allergies, a growing number of plant-based milks are fortified with vitamin D. These alternatives offer a comparable amount of the nutrient, making them an excellent choice for achieving adequate intake. Options include:

Fortified Soy Milk: Often fortified to mirror the nutritional profile of cow's milk, a 1-cup serving can provide approximately 107-119 IU of vitamin D. It is also a good source of protein.
Fortified Almond Milk: Many brands fortify almond milk, with an average 1-cup serving offering around 98-107 IU of vitamin D. It is a lower-calorie, dairy-free option.
Fortified Oat Milk: Oat milk is another popular choice, and fortified varieties can provide about 100-144 IU of vitamin D per cup.

When purchasing plant-based milks, checking the nutrition label is imperative to ensure the product has been fortified, as unfortified versions will not provide a significant source of vitamin D.

Other Fortified Drinks

Beyond milk and its plant-based counterparts, several other beverages are available with added vitamin D. Fortified orange juice is a popular and readily available option, with many brands adding around 100 IU per cup. While a great way to boost intake, consumers should be mindful of the sugar content in orange juice and opt for unsweetened or lower-sugar varieties if possible. Certain yogurt drinks and some ready-to-eat cereals also come fortified with vitamin D, providing additional options for increasing your daily intake.

A Closer Look: Comparing Vitamin D Drinks

To help you decide which beverage is right for you, here is a comparison of common vitamin D-fortified drinks.


Drink Type	Typical Vitamin D (per 1 cup serving)	Key Considerations
Fortified Cow's Milk	~100-120 IU	A classic, reliable source. Also high in calcium.
Fortified Soy Milk	~107-119 IU	Excellent plant-based, protein-rich option. Check for added sugars.
Fortified Almond Milk	~98-107 IU	A lower-calorie, dairy-free choice. Content varies by brand.
Fortified Oat Milk	~100-144 IU	Plant-based with a creamy texture. Often fortified with calcium.
Fortified Orange Juice	~100 IU	A good vitamin C source, but watch for high sugar levels.

What to Look for on the Label

When shopping for vitamin D-fortified beverages, a careful look at the nutrition label is your best tool. Look for the phrases 'fortified with vitamin D' or 'vitamin D added.' The label will also specify the amount in micrograms (mcg) or international units (IU), often listed as a percentage of the Daily Value (DV). While most fortified milk has a consistent amount, non-dairy and juice products can vary significantly by brand. Additionally, checking for high added sugar content is advisable, especially for juices and sweetened plant-based milks.

Can You Get Too Much Vitamin D from Drinks?

It is extremely unlikely to consume too much vitamin D solely from fortified beverages. The risk of toxicity typically occurs from over-supplementation with high-dose capsules over long periods, not from dietary sources. However, those taking supplements in addition to consuming fortified drinks should monitor their total intake and consult with a healthcare provider.

Conclusion: Your High-Vitamin D Drink

In the absence of sufficient sunlight exposure, incorporating fortified beverages into your diet is a straightforward and effective way to ensure adequate vitamin D intake. Fortified milk and its plant-based counterparts like soy, almond, and oat milk are consistently high in vitamin D. Fortified orange juice also offers a viable option, particularly for those with specific dietary restrictions. The key is to always check the product label to confirm fortification and make informed choices about sugar content. Whether you prefer a classic glass of milk or a plant-based alternative, a wide variety of delicious and convenient options are available to help you meet your nutritional goals. For further information on recommended daily intake and healthy levels, you can consult the NIH Office of Dietary Supplements fact sheet.

Frequently Asked Questions

No, regular or raw milk contains only trace amounts of vitamin D. The significant vitamin D content in milk is due to fortification, so you must look for products labeled as 'fortified'.

While fortified drinks can provide a substantial portion of your daily vitamin D, they should be part of a balanced diet. Many people benefit from combining these drinks with other sources, like sensible sun exposure or supplements, as few foods are naturally rich in the vitamin.

No, plant-based milks like soy, almond, and oat milk do not naturally contain vitamin D. Their vitamin D content comes from fortification, which is why checking the nutrition label is crucial.

Yes, many brands of orange juice are fortified with vitamin D, providing around 100 IU per cup. However, it's wise to be mindful of the added sugar content and choose wisely.

Fortified milk is often considered one of the best choices for bone health because it provides both vitamin D and calcium, which work together to enhance absorption. However, fortified plant-based milks also offer a great source and are a suitable alternative for those with dairy restrictions.

Yes, many yogurt drinks are fortified with vitamin D and can be a good source. However, like other products, the amount can vary by brand, so checking the label is important.

The risk of vitamin D toxicity from consuming fortified drinks alone is extremely low. Toxicity is a rare condition that typically results from long-term, high-dose supplementation, not from food or beverages.

While few drinks naturally contain vitamin D, cod liver oil is a liquid supplement that is a very rich, natural source. For a beverage, you can consider a smoothie made with fatty fish, but that is a supplement and not a common drink.