Maximize Absorption

Best foods with Vitamin D, according to nutrition experts (and why you're probably not getting enough)

Let's be real: unless you're eating fatty fish every day and washing it down with fortified milk, you probably need a boost

Senior Writer

MAY 20, 2025 10:44 AM EDTMAY 20, 2025, 10:44 AM EDT

If you've been feeling tired, achy, or sick more often than usual, your diet might be missing something crucial. No, it's not another oat milk latte. We're talking about vitamin D, the so-called "sunshine vitamin" that does way more than just keep your bones from snapping like twigs.

Despite the name, you can't rely on sunshine alone to meet your vitamin D needs, especially if you live anywhere north of Miami, wear sunscreen like a responsible adult, or avoid the sun like a vampire. Which means? You've got to get serious about food.

Woman enjoying the sunshine during the break between exercises

We spoke with two nutrition experts—Elizabeth Katzmas, FDN-P, and Hilary Walentuk, MS, RD, LDN—to break down what to eat, how much you need, and why your current diet might be leaving you D-ficient.

Why Vitamin D Matters So Much

"Vitamin D plays a crucial role in bone health, immune function, and hormone regulation," says Katzmas. "If your diet is too low in vitamin D, you may experience signs like fatigue, frequent illness, bone pain, or muscle weakness."

The Top Natural Food Sources of Vitamin D

Here's the lowdown on where to find vitamin D in your food. According to Katzmas:

Fatty fish (think salmon, mackerel, sardines) are your best bet. A 3.5-ounce serving of cooked salmon packs about 570 IU.
Egg yolks and beef liver also contain small but meaningful amounts.
UV-exposed mushrooms do provide vitamin D2 (more on that in a sec), but they are less bioavailable than D3 from animal sources.

"Fatty animal-based sources are the most bioavailable," Katzmas says, "meaning they are best absorbed by the body."

Even Salmon Might Not Be Enough

The daily recommended intake is 600 IU for most adults and 800 IU for older adults. And that's if your levels are already decent. If you're deficient (which many people are), some experts recommend up to 2,000 IU per day. That means you'd need more than 12 ounces of salmon daily to hit the mark.

"Because our bodies can't make enough vitamin D on their own," Walentuk explains, "it's essential to get vitamin D through diet." That's where fortified foods come in. According to New England Dairy, nearly all U.S. milk is fortified with about 120 IU per cup. Plant-based milks (like almond or soy) are often fortified, too, though you'll want to double-check the label.

Various healthy foods containing vitamin D.

Fortified cereals and yogurts can help, but watch the sugar content. "At about $0.24 per serving, milk is an affordable and accessible dietary source of vitamin D," Walentuk notes. "Lactose-free milks are also fortified, helping those with lactose intolerance achieve their recommended daily value."

Maximize Absorption with This Trick

Vitamin D is a fat-soluble vitamin that absorbs better when consumed with healthy fats. "Consuming it with a source of healthy fat—like olive oil, avocado, or nuts—can enhance absorption," says Katzmas.

Oh, and cooking method matters, too. Frying your salmon is not ideal. Baking or steaming helps preserve the vitamin D content better.

Diet Alone May Not Cut It

Let's be real: unless you're eating fatty fish every day and washing it down with fortified milk, you probably need a boost. "Even with a nutrient-dense diet, it's difficult to meet daily vitamin D requirements from food alone," Katzmas says. "Testing vitamin D levels and using high-quality supplementation may be necessary to maintain optimal levels year-round."

But food still plays a vital role. Build a plate that includes fatty fish (at least twice a week, fortified milk or milk alternatives, egg yolks, mushrooms exposed to UV light (if you're plant-based), and healthy fats to help absorb it all.

What to Eat for Vitamin D

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Salmon

The Beyoncé of vitamin D foods. A 3.5-ounce serving of cooked salmon can give you upwards of 500 IU of vitamin D—well over half the daily recommendation. Go for wild-caught if possible; it packs more D than farmed. Find here a delicious recipe.

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Mackerel

The underdog of oily fish. This smaller cousin of tuna is seriously underrated. A single fillet is loaded with vitamin D and omega-3s. Plus, it's delicious grilled, smoked, or straight from the can if you're a low-effort lunch type.

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Sardines

Tiny but mighty. These little guys are basically multivitamins in a tin. Two sardines give you about 40% of your daily D needs and are also great for your bones (thanks, calcium!). Toss them on toast and feel like a Euro coastal grandmother.

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Egg Yolks

Don't fear the yolk! That golden center is where the vitamin D hangs out. While one egg won't fulfill all your D dreams, it's a solid contributor, especially if you eat them regularly. Bonus: pasture-raised hens make D-rich eggs.

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Beef Liver

It's not everyone's favorite, but it's a nutritional powerhouse. One serving contains a strong dose of vitamin D, along with iron, vitamin A, and protein. If liver sounds scary, try it in pâté or mix it into ground beef. It's sneaky and effective.

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Fortified Milk or Plant-Based Milks

Because nature didn't put much D in milk, we gave it a boost. Most cow's milk in the U.S. is fortified, and many almond, soy, oat, and other alt-milks follow suit. Just check the label to be sure—some brands forget to include the D.

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Fortified Cereals and Yogurt

The '90s did one thing right: breakfast cereal fortification. Some brands offer 10–20% of your daily D per serving. Look for whole grain options with minimal sugar and pair them with fortified milk for a double dose of goodness.

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UV-Exposed Mushrooms

Yes, mushrooms can "photosynthesize" too! When exposed to UV light, they produce vitamin D2. It's not as potent as the D3 found in animal products, but it's vegan-friendly and still helpful. Just don't expect it to single-handedly fix a major deficiency.