Vitamin D is an essential nutrient for health. Along with vitamins A, E, and K, vitamin D is a fat-soluble vitamin, which means the digestive tract absorbs the vitamin with dietary fats to send into the bloodstream. From there, vitamin D is stored in the liver and fatty tissues for later use.1
This key nutrient supports your nerve, muscle, and immune systems and helps absorb calcium, one of the main building blocks of bone.2
You can get vitamin D through sun exposure, food, and supplements. For your body to naturally produce enough vitamin D from the sun, researchers suggest you need about five to 30 minutes of skin exposure to sunlight without sunscreen daily or at least twice a week. However, sun exposure without sunscreen promotes skin aging and increases skin cancer risk.3
Some foods naturally provide vitamin D while others are fortified, which means the nutrient has been added.2 You can also take a vitamin D supplement, although it is possible to consume too much. Talk to your healthcare provider if you’re concerned about your vitamin D levels.4
How Much Vitamin D Should You Get?
Vitamin D is measured in international units (IU) which reflects the potency, or effect, of the vitamin.5 The amount of vitamin D you need depends on your age and your risk for vitamin D deficiency.
From childhood through late adulthood, most people need about 600 IU of vitamin D per day. This amount also applies to people who are pregnant or breastfeeding.3
Infants younger than one year need 400 IU of vitamin D per day. Adults older than 70 years should aim to get 800 IU per day.3
People at high risk of vitamin D deficiency may need to consume higher levels. This includes:6
- Breastfed infants. Since human milk is a poor source of vitamin D, breastfed and partially breastfed infants should receive a daily 400 IU supplement.7
- Older adults. As you get older, your skin doesn’t produce as much vitamin D when exposed to sunlight.
- People with dark skin. Dark skin is less able to produce vitamin D from the sun.
- People with digestive disorders. Conditions like Crohn’s disease, ulcerative colitis, and celiac disease make it more difficult to absorb nutrients from food, including vitamin D.
- People who have obesity. People with high levels of body fat are more likely to have vitamin D deficiency, although the exact relationship is still unknown.8
- People who have had gastric bypass surgery. This weight loss procedure bypasses (creates a new route around) a part of the small intestine where vitamin D is absorbed, making it more difficult for the body to absorb the vitamin.
- People with chronic kidney or liver disease. These conditions can affect your body’s ability to convert vitamin D into a form your cells can use.
- People who take medicines that affect vitamin D levels. These include certain cholesterol, anti-seizure, steroid, and weight-loss drugs.
Talk with your healthcare provider if you are at higher risk for vitamin D deficiency. They can perform a blood test to measure how much vitamin D is in your body. If your blood level is low, your healthcare provider can determine if you need a supplement as well as the proper dosage and length of use.4
While uncommon, it is possible to take too much vitamin D with supplements. An excess amount of vitamin D can cause high levels of calcium in the blood, which can damage your organs and blood vessels.4
Foods That Are High in Vitamin D
You can obtain vitamin D naturally from several animal-based foods and a limited amount of plant-based foods. Vegetables, fruits, whole grains, nuts, legumes, and other whole plant foods do not provide vitamin D.9
The Daily Value (DV) for vitamin D on food labels is 20 mcg (800 IU) for adults and children aged 4 years and older. The percentage of vitamin D you see on a food label is based on this value.10
Daily Value
You may notice every food product has a nutrition label stating the amount of calories, fats, and other nutrients per serving. The U.S. Food and Drug Administration (FDA) selects a value for each nutrient based on the needs of the general population.
These are referred to as Daily Values and are listed as percentages in the right column of food labels. The percentages can help shoppers determine how much of a certain nutrient one serving of a food provides compared to the suggested daily intake.10
Fish
Salmon
One three-ounce portion of wild coho salmon cooked with dry heat provides:11
- Calories: 118
- Fat: 3.66 grams (g)
- Protein: 19.9 g
- Carbohydrates: 0 gr
- Vitamin B12: 4.25 mcg, 177% of the DV
- Potassium: 369 mg, 7.8% of the DV
- Selenium: 32.3 mcg, 58% of the DV
- Vitamin D: 383 IU, 48% of the DV
Trout
One three-ounce portion of wild rainbow trout, steamed, provides:12
- Calories: 106.8
- Fat: 4.68 g
- Protein: 15.12 g
- Carbohydrates: 0 g
- Vitamin B12: 2.97 mcg, 111% of the DV
- Potassium: 285.6 mg, 6% of the DV
- Selenium: 17.88 mcg, 32.5% of the DV
- Vitamin D: 12.06 mcg, 60% of the DV
Tuna
One three-ounce portion of skipjack tuna, cooked with dry heat provides:13
- Calories: 73.1
- Fat: 0.816 g
- Protein: 16.5 g
- Carbohydrates: 0 g
- Vitamin B12: 2.17 mcg, 90% of the DV
- Potassium: 152 mg, 3% of the DV
- Selenium: 60 mcg, 109% of the DV
- Vitamin D: 40 IU, 5% of the DV
Sardines
One 3.75 ounce can of Atlantic sardines, canned in oil and drained provides:14
Calories: 191
Fat: 10.5 g
Protein: 22.6 g
Carbohydrates: 0 g
Vitamin B12: mcg, % of the DV
Calcium: 351 mg, 27% of the DV
Selenium: 48.5 mcg, 88% of the DV
Vitamin D: 178 IU, 22% of the DV
Mushrooms
One cup of cooked shiitake mushrooms provides:15
- Calories: 81.2
- Fat: 0.319 g
- Protein: 2.26 g
- Carbohydrates: 20.9 g
- Fiber: 3.04 g
- Zinc: 1.93 mg, 17.5% of the DV
- Copper: 1.3 mg, 144% of the DV
- Selenium: 36 mcg, 65.4% of the DV
- Vitamin D: 40.6 IU, 5% of the DV
Sun-exposed mushrooms provide even more vitamin D. When commonly consumed mushrooms are exposed to a source of ultraviolet (UV) radiation, such as sunlight or a UV lamp, their vitamin D content increases.9
The vitamin D content in UV-exposed mushrooms may decrease with storage and cooking. Researchers recommend consuming the mushrooms before the ‘best-before’ date to get a vitamin D level above 10 mcg per 100 g. This level is higher than most vitamin D-containing foods and similar to the daily requirement.9
For example, one brand of UV-exposed mushrooms called Monterey Mushrooms provides 100% of the DV for vitamin D per 10 mushrooms.16
Milk
Milk products, including dairy milk and plant-based milks, are often fortified with vitamin D. However, the level of fortification varies from product to product.
Almost all U.S. dairy milks are fortified with vitamin D, but some plant milks are not fortified. When purchasing a milk product, be sure to check the nutrition label for its Daily Value per serving.3
Dairy Milk
One cup of whole (3.25%) dairy milk may provide:17
- Calories: 149
- Fat: 7.93 g
- Protein: 7.69 g
- Carbohydrates: 11.7 g
- Vitamin A: 112 mcg, 12.4% of the DV
- Calcium: 276 mg, 21.2% of the DV
- Potassium: 322 mg, 6.8% of the DV
- Vitamin D: 124 IU, 15.5% of the DV
Soy Milk
Eight ounces of original soy milk may provide:18
- Calories: 110
- Fat: 4.5 g
- Protein: 7.99 g
- Carbohydrates: 9 g
- Fiber: 1.92 g
- Vitamin A: 499 mcg, 55% of the DV
- Calcium: 451 mg, 34.7% of the DV
- Potassium: 379 mg, 8% of the DV
- Vitamin D: 120 IU, 15% of the DV
Almond Milk
Eight ounces of unsweetened almond milk may provide:19
- Calories: 28.8
- Fat: 2.5 g
- Protein: 1.01 g
- Carbohydrates: 1.01 g
- Calcium: 451 mg, 34.7% of the DV
- Vitamin E: 7.2 mg, 48% of the DV
- Potassium: 161 mg, 3.4% of the DV
- Vitamin D: 199 IU, 24.9% of the DV
Oat Milk
Eight ounces of unsweetened oat milk may provide:20
- Calories: 110
- Fat: 6.325 g
- Protein: 1.84 g
- Carbohydrates: 11.73 g
- Calcium: 340 mg, 26% of the DV
- Phosphorus: 204.7 mg, 16.4% of the DV
- Potassium: 340 mg, 7.2% of the DV
- Vitamin D: 156.4 IU, 19.5% of the DV
Cereal Fortified with Vitamin D
Like milk, some cereals are fortified with vitamin D and others are not. If you’re counting on cereal as a source of vitamin D, be sure to check each product’s label for the Daily Value per serving.
One cup of Cheerios provides:21
- Calories: 104
- Fat: 1.85 g
- Protein: 3.47 g
- Carbohydrates: 20.5 g
- Fiber: 2.83 g
- Calcium: 100 mg, 7.7% of the DV
- Iron: 8.09 mg, 45% of the DV
- Zinc: 3.75 mg, 34% of the DV
- Vitamin D: 40 IU, 5% of the DV
Cod Liver Oil
One tablespoon of cod liver oil provides:22
- Calories: 124
- Fat: 13.6 g
- Protein: 0 g
- Carbohydrates: 0 g
- Vitamin A: 4,080 mcg, 453% of the DV
- Vitamin D: 1,360 IU, 170% of the DV
Eggs
Vitamin D is found in the egg yolk. One large whole hard-boiled egg provides:23
- Calories: 77.5
- Fat: 5.3 g
- Protein: 6.3 g
- Carbohydrates: 0.56 g
- Vitamin B12: 0.555 mcg, 23% of the DV
- Selenium: 15.4 mcg, 28% of the DV
- Vitamin A: 74.5 mcg, 8.3% of the DV
- Vitamin D: 43.5 IU, 5.4% of the DV
A Quick Review
Vitamin D supports bone density and vital systems in the body, including immune function. Most people need about 600 IU of vitamin D per day, although this amount may vary based on age.
You can get vitamin D through sun exposure, food, or a supplement. Foods like fish, mushrooms, and fortified milks are good sources of vitamin D.
Certain groups are at a higher risk for vitamin D deficiency, including breastfed infants, older adults, and people with digestive disorders. Talk with your healthcare provider about your vitamin D levels and if supplementation is right for you.
