We all know the sun is a great source of vitamin D, but did you know your diet can play a major role too? Vitamin D is a fat-soluble nutrient that our bodies can make through sunlight exposure—but it’s also found in food and supplements. Unfortunately, many of us aren’t getting enough of it. In fact, a 2023 study found that 35% of adults in the U.S. are vitamin D deficient, which can lead to health issues like a weakened immune system, increased cancer risk, and liver or kidney disease.
So how do we boost our levels naturally? According to Amelia Sherry, MPH, RD, a clinical nutrition coordinator at Mount Sinai, while not many foods are rich in vitamin D, the ones that are can easily be added to your meals. Let’s take a look at the top seven foods packed with this essential nutrient.
1. Salmon
Fatty fish like salmon are among the best sources of vitamin D. Depending on the type, just three ounces can provide 383 to 570 IU (international units). That’s a big boost from one tasty serving.
2. Rainbow Trout
Another delicious option? Rainbow trout. The USDA reports that three ounces contains about 645 IU of vitamin D. It’s flavorful, easy to prepare, and full of benefits.
3. Fortified Orange Juice
If you’re not into fish, fortified foods are a great alternative. One cup of fortified orange juice provides around 100 IU of vitamin D. Just make sure to check the label to confirm it’s been fortified.
4. Cod Liver Oil
Cod liver oil has long been recommended for vitamin D deficiency. It’s one of the richest sources available—with just one teaspoon delivering a whopping 450 IU.
5. Sardines
Small but mighty, sardines are incredibly nutrient-dense. A single can contains about 164 IU of vitamin D, plus they offer other perks like improved brain function and hair health.
6. Milk
Most milk sold in the U.S. is fortified with vitamin D. One cup contains roughly 115 IU, making it an easy way to get closer to your daily requirement—especially when paired with other D-rich foods.
7. Yogurt
Another dairy option is yogurt. It’s great for gut health and delivers around 116 IU of vitamin D per 8-ounce serving. A creamy and convenient addition to your breakfast or snack lineup.
Why Do We Need Vitamin D?
Vitamin D plays a major role in overall health, especially when it comes to bone strength. “It works alongside calcium to build and strengthen bones,” says Sherry. It also:
- Boosts immune and muscle function
- Reduces inflammation
- Aids in cell growth
- Helps regulate blood sugar
But more isn’t always better.
Can You Get Too Much Vitamin D?
Unlike water-soluble vitamins, vitamin D is fat-soluble, which means any excess is stored in the body—not flushed out. Too much of it can lead to vitamin D toxicity, increasing calcium absorption and causing symptoms like:
- Nausea
- Vomiting
- Muscle weakness
- Fatigue
- Irritability
Don’t worry about overexposure from sunlight—your body naturally stops producing vitamin D when it has enough. But be cautious with supplements and fortified foods.
How Much Vitamin D Do You Need?
Here are the Mayo Clinic’s daily recommendations:
- Babies under 1 year: 400 IU
- Ages 1–70: 600 IU
- Over 70: 800 IU
Should You Take a Supplement?
Supplements can be helpful—if you actually need them. Sherry emphasizes that certain people may be more likely to need extra support, such as:
- Those who don’t get much sun
- People with darker skin tones
- Individuals with digestive conditions like celiac disease
- Those who don’t eat enough vitamin D-rich foods
But before reaching for a supplement, get a blood test to confirm a deficiency. Then work with your doctor or dietitian to determine the right dosage and duration.
The Bottom Line:
Vitamin D is vital for your health, and thankfully, there are several delicious ways to incorporate it into your diet. Whether you’re sipping orange juice or savoring salmon, being intentional about your intake can help you stay strong, healthy, and energized.
