Which Food Contains Vitamin D5? (The Surprising Reality)

December 5, 2025 •

4 min read

While many people are familiar with vitamins D2 and D3, the existence of vitamin D5 is far less known. The reality is that no common food contains vitamin D5 in any nutritionally significant quantity. For dietary intake, the focus must remain on the more common and biologically active variants.

Quick Summary

Vitamin D5 is not a common dietary vitamin; it is a synthetic compound or found in trace amounts in specific research plants, making it irrelevant for nutrition compared to D2 and D3.

Key Points

Vitamin D5 is Not Found in Food: Vitamin D5, or sitocalciferol, is a synthetic compound and is not a common dietary nutrient.
Focus on Vitamin D2 and D3: The nutritionally important forms of vitamin D that humans derive from food and sunlight are D2 (ergocalciferol) and D3 (cholecalciferol).
D3 comes from animal sources: Excellent food sources of vitamin D3 include fatty fish (salmon, tuna), fish liver oils, beef liver, and egg yolks.
D2 comes from plant sources: Vitamin D2 can be found in plants like mushrooms, particularly those treated with ultraviolet light, and is often used in fortified foods.
Sunlight is a natural source: The human body naturally produces vitamin D3 when the skin is exposed to UVB radiation from the sun.
Fortification is common: Many products such as milk, cereals, and orange juice are fortified with vitamin D to help consumers meet their daily needs.
Supplements are an option: If dietary intake or sun exposure is insufficient, supplements containing either vitamin D2 or D3 can be an effective way to ensure adequate levels.

The Truth About Vitamin D5 and Dietary Sources

Most people seeking to understand which food contains vitamin D5 are searching for a dietary source of this nutrient. However, the query is based on a misunderstanding of how vitamin D is classified and its prevalence in our food supply. There are several forms of vitamin D, but only two are nutritionally important for humans: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D5, also known as sitocalciferol, is a synthetic compound, or a molecule found in trace amounts in a model research plant, Arabidopsis thaliana, when exposed to UV-B light under laboratory conditions. It is not present in typical, edible foods.

Where Does Vitamin D5 Come From?

Vitamin D5 is derived from a plant sterol called sitosterol. Its precursor, 7-dehydrositosterol, can be converted into vitamin D5 through UV-B irradiation, in a process similar to how plants create vitamin D2 from ergosterol and humans synthesize vitamin D3 from 7-dehydrocholesterol. This process, however, does not occur in nutritionally relevant quantities in common foods and has primarily been observed in a lab setting. Its biological activity is also considered low compared to D2 and D3. The primary interest in vitamin D5 has been for potential pharmaceutical applications, not as a dietary nutrient.

The Real Dietary Sources of Vitamin D

Instead of focusing on vitamin D5, it is far more practical to obtain sufficient amounts of the active forms, D2 and D3. These can be acquired through sun exposure, diet, and supplements. Below is a detailed look at the common food sources for the two main types of vitamin D:

Naturally Occurring Food Sources

Fatty fish: Oily fish like salmon, trout, tuna, mackerel, and sardines are some of the best natural food sources of vitamin D3.
Cod liver oil: A highly concentrated source of vitamin D3.
Beef liver: Contains smaller amounts of vitamin D3.
Egg yolks: The yolks contain a small amount of vitamin D3, derived from the hen's diet and sun exposure.
Mushrooms: Some mushrooms, particularly those exposed to UV light, are natural sources of vitamin D2.

Fortified Food Sources Due to the limited number of naturally vitamin D-rich foods, many products are fortified with the vitamin to help people meet their daily needs. These are typically fortified with either D2 or D3.

Milk: Most cow's milk and some plant-based alternatives like soy, almond, and oat milk are fortified with vitamin D.
Cereals and Oatmeal: Many breakfast cereals and some oatmeals have added vitamin D.
Orange juice: Certain brands fortify their orange juice with vitamin D.
Yogurt and cheese: Some dairy products, such as yogurt and cheese, may be fortified with vitamin D.

Comparing Vitamin D2 and D3


Feature	Vitamin D2 (Ergocalciferol)	Vitamin D3 (Cholecalciferol)
Primary Source	Plants and fungi (like mushrooms)	Animal-sourced foods (fatty fish, eggs, liver) and sunlight
Common Forms	Found in UV-exposed mushrooms and fortified foods	Found in fatty fish, egg yolks, and fortified foods
Effectiveness	Considered less potent and less effective at raising and maintaining blood levels of vitamin D compared to D3.	More effective at increasing and sustaining blood vitamin D levels.
Fortification Use	Often used in fortified foods and some supplements because it is cheaper to produce.	Preferred in supplements due to higher potency.

How to Ensure Adequate Vitamin D Intake

Since vitamin D5 is not a viable dietary option, it is crucial to focus on obtaining sufficient amounts of D2 and D3 through a combination of sources:

Get Sunlight Exposure: Your skin naturally produces vitamin D3 when exposed to UVB rays. Many health experts suggest 15 to 30 minutes of direct sun exposure, two to three times a week, can be sufficient for many people.
Incorporate Rich Foods: Regularly consume fatty fish like salmon or mackerel to boost your intake of D3. For D2, opt for mushrooms that have been specifically exposed to UV light.
Choose Fortified Products: Many breakfast cereals, dairy products, and plant-based milks are enriched with vitamin D. Always check the nutrition label to see if vitamin D has been added.
Consider Supplements: For individuals with limited sun exposure or specific dietary needs, supplements are an effective way to ensure adequate vitamin D intake. Consult a healthcare provider to determine the right dosage for you.

Conclusion

While a food containing vitamin D5 is a non-starter for nutritional purposes, obtaining sufficient vitamins D2 and D3 is vital for maintaining good health. By focusing on reliable natural food sources like fatty fish and fortified products, as well as safe sun exposure and supplements, you can ensure your body has the vitamin D it needs for crucial functions like bone health and immune support.

Here is a link to the NIH Office of Dietary Supplements for further information on Vitamin D.

Frequently Asked Questions

Vitamin D5, or sitocalciferol, is a form of vitamin D that is either a synthetic analog or a trace compound found in a specific research plant, Arabidopsis thaliana, under controlled UV conditions. It is not a biologically significant dietary nutrient for humans.

No. There are no common edible foods that contain vitamin D5 in any nutritionally relevant amount. The human body uses vitamins D2 and D3, which are found in a variety of other natural and fortified food sources.

The main types of vitamin D that are nutritionally important are vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D2 is from plant sources like mushrooms, while D3 is from animal products such as fatty fish and eggs.

The best food sources for vitamin D3 are fatty fish like salmon, tuna, mackerel, and sardines. Other sources include cod liver oil, beef liver, egg yolks, and fortified dairy and plant-based milk.

Vitamin D2 is found primarily in plant-based sources. Mushrooms that have been exposed to ultraviolet (UV) light are a natural source, and many fortified foods like cereals, plant-based milks, and orange juice contain added vitamin D2 or D3.

Research indicates that vitamin D3 is more effective than vitamin D2 at raising and maintaining blood levels of vitamin D in the body. However, both forms are well-absorbed and can help prevent and treat vitamin D deficiency.

You can get vitamin D from sun exposure, UV-treated mushrooms (vitamin D2), and supplements. Many fortified cereals, orange juices, and plant-based milks (soy, almond, oat) also contain added vitamin D.