Health Nutrition & Diet Healthy Eating 13 Healthy Foods High in Vitamin D to Supplement Sunshine These vitamin D-rich foods help support bone health, proper nerve and muscle function, and a healthy immune system. By Betty Gold Betty Gold Betty Gold is the former senior digital food editor at Real Simple. Real Simple's Editorial Guidelines Updated on August 06, 2024 Fact checked by Emily Peterson Fact checked by Emily Peterson Emily Peterson is an experienced fact-checker and editor with Bachelor's degrees in English Literature and French. Our Fact-Checking Process You'd be smart to wonder whether your body is getting enough vitamin D, an essential nutrient for your well-being. And, chances are, if you're not living in a sunny place or getting exposed to sunshine all year long, you're probably not getting enough of it. The good news is that there are plenty of vitamin D foods you can add to your diet to make sure you don't become vitamin d deficient—as well as supplements if you're still struggling. We talked to experts to round up what you need to know about vitamin D and the foods that contain it. Rachel Berman, RD, is a registered dietitian, author, and SVP at wellness brands Verywell and Parents. Mike Roizen, M.D., is the chief wellness officer at Cleveland Clinic and the author of What to Eat When. Nata Bene/Getty Images Vitamin D Deficiency Vitamin D Deficiency happens when your body has less than 20 nanograms per milliliter (between 20 and 30 is considered insufficiency). According to Alexandra Lewis, RD, LDN, long-term vitamin D deficiency can lead to osteomalacia (softening of the bones), which can cause symptoms of bone pain and muscle weakness. "The issue with these symptoms is they can be due to many different factors and/or can go unnoticed and undetected for a long period of time," Lewis adds. "Insufficient vitamin D intake is also associated with osteoporosis, cardiovascular disease, cognitive decline, diabetes, and various cancers." "Limited exposure to sunlight may lead to lower levels of active vitamin D that contributes to a healthy immune system," says Mike Roizen, M.D., chief wellness officer at Cleveland Clinic and author of What to Eat When, who emphasizes how vital it is to get enough vitamin D—and generally find ways to support your immunity—all year long. Fortunately, some foods can also provide us with vitamin D. When sunlight exposure is limited, it's essential to turn to the active vitamin D in healthy, accessible foods. While not all foods contain very high vitamin D content, below are some of the best vitamin D–rich foods you should be eating in every season. 01 of 13 Fatty Fish Greg DuPree Fatty fish—including salmon, tuna, and mackerel—are strong sources of vitamin D. Swordfish and shrimp are good options too. The American Heart Association recommends eating omega-3-rich, fatty fish at least two times per week for cardiovascular health—but it's also an excellent strategy for your vitamin D needs. Take salmon, for example. One serving (or about three ounces, according to the American Heart Association), contains about 450 IU (international units) of vitamin D. "I like adding herbs and spices to salmon and baking it to eat as a main dish or flaked with some breadcrumbs, egg, and chopped veggies to form a salmon burger patty," says Rachel Berman, RD, registered dietitian, author, and SVP at wellness brands Verywell and Parents. GET THE RECIPE 02 of 13 Liver Liudmila Chernetska / Getty Images Chicken and pork liver contain vitamin D. That's because the liver is a key organ in the synthesis and storage of this vitamin. And because vitamin D is just as important in animals as it is in humans, you can get it from eating liver. Three ounces of cooked liver contains about 41.6 IU of vitamin D. 03 of 13 Mushrooms White pizza is the kind of thing that feels totally restaurant-fancy, but is actually quite easy to make at home. To make the base, simply stir together ricotta and shredded mozzarella with garlic and oil. Top with sautéed mushrooms and you’ve got something worthy of date night at home. This pizza is cooked grandma-style, stretched out into one family-style serving on a baking sheet. Serve with an arugula or romaine salad on the side. Get the recipe: Mushroom White Pizza. Greg DuPree For a boost of vitamin D, eat more mushrooms. (They're actually one of the only completely plant-based source of vitamin D!) Maitake mushrooms—or hen of the woods mushrooms—are an especially good pick. One cup of them contains 784 IU of vitamin D. These are great chopped up in a salad or sautéed in olive oil as a side dish. You can also add mushrooms to your pizza to get your vitamin D fix. GET THE RECIPE 04 of 13 Fortified Milk Greg DuPree Some common foods are also fortified with vitamin D to help us get enough in our diet. Milk is a decent option: Almost all dairy milk is fortified with vitamin D, and if you prefer plant-based milk, reach for one that's fortified (most are nowadays). GET THE RECIPE 05 of 13 Caviar The Picture Pantry, Lisovskaya Natalia / Getty Images Caviar contains vitamin D because it comes from fish eggs, and fish—as we know, particularly fatty fish—are well-known sources of vitamin D. Just one tablespoon contains 18.7 IU of vitamin D. 06 of 13 Canned Fish Greg DuPree Canned fish (of the fatty variety) are just as full of vitamin D as the fresh fatty fish you eat. Again, the American Heart Association recommends eating fatty fish—even from a can—at least twice a week. There are various types of fatty fish that come in a can, like tuna or sardines, which are probably the most common. Sardines—especially smoked—make for a great addition to toasts. GET THE RECIPE 07 of 13 Cheese Jen Causey According to Berman, cheese also has a small amount of vitamin D. Swiss, muenster, Monterey, cheddar, parmesan, feta, and gouda all have some vitamin D (although they tend to be lower than the vitamin D content in other food items like fatty fish). GET THE RECIPE 08 of 13 Fortified Cereal margouillatphotos/Getty Images Not all cereals have vitamin D, but fortified cereals make a point to add vitamin D, as well as other vitamins and nutrients. This makes cereal a great a source of vitamin D, so long as the box tells you that it does indeed include it. 09 of 13 Fortified Yogurt Greg DuPree While not naturally found (in significant amounts) in original yogurt products, you can also find fortified yogurt with this key nutrient. Vitamin D is often added to yogurt to help improve calcium absorption and support bone health. You can even make your own yogurt at home and add vitamin D powder to it. GET THE RECIPE 10 of 13 Eggs Greg DuPree According to Berman, egg yolks provides smaller amounts of vitamin D (since it's not fortified). Still, one large egg contains 41 IU. Whip up an omelet or frittata with cheese for a healthy double hit. GET THE RECIPE 11 of 13 Shellfish Greg DuPree Shellfish like shrimp, muscles, clams, and oysters are great sources of vitamin D. Crab and lobster also contain vitamin D. On average, a three-ounce serving of cooked shrimp, for example, has about 152 IU of vitamin D. You can add shrimp to a salad to keep it healthy, or top your pasta with some cooked shrimp for some Shrimp Scampi. GET THE RECIPE 12 of 13 Fortified Orange Juice Getty Images Orange juice can be packed with vitamin D, but only when it's fortified. Otherwise, orange juice is known to be a great source of vitamin C, which is another essential vitamin. 13 of 13 Eel runin / Getty Images Eel can also be a good source of vitamin D. European eel (Anguilla anguilla) has about 932 IU per 3.5 ounces (or about 100 grams), while American eel (Anguilla rostrata) has about 200 IU per 3.5 ounces. Frequently Asked Questions What is vitamin D? "Vitamin D is a fat-soluble vitamin that's needed to maintain healthy bones," says Berman. "Its primary function is to absorb calcium and phosphorus during digestion. Calcium is the mineral needed to support bone health and proper nerve and muscle function." The body also needs vitamin D to absorb magnesium and phosphate. Where can you get vitamin D? Vitamin D comes primarily from sun exposure, but that's not the only place. "Vitamin D is called the 'sunshine vitamin' since it's formed in the body when your skin is exposed to UV rays—it's also found in supplements and naturally in certain foods," says Berman. What does vitamin D do? "Vitamin D is connected to so many different processes in the body related to bones, inflammation, sleep, immunity, heart health, cognition and brain health, and fertility," says Lewis. Your body needs it. How much vitamin D do you need? A healthy level of vitamin D in the body is when there is more than 30 nanograms per milliliter circulating around. The National Institutes of Health (NIH) recommends that adults less than 65 years of age without year-round sun exposure consume between 600 to 800 IU of vitamin D per day, which is the Recommended Dietary Allowance (RDA). Those 65 years old and up should get 800 to 1,000 international units. You can typically get this with about 20 minutes of sunshine each day (with over 40 percent of your skin exposed). Do you need a vitamin D supplement? According to Lewis and Roizen, we should all be prioritizing healthy food sources for vitamin D, but if you find you're still deficient, your doctor may recommend a vitamin D supplement. However, neither expert recommends supplementing blindly. There's a wide range of doses to choose from depending on factors like your diet, genetics, body size, and lifestyle—as well as your baseline level and how far away you are from the normal blood level range. A vitamin D test is a good place to start. 9 Vitamins That Promote Better Sleep—and How to Get Them Was this page helpful? Thanks for your feedback! Tell us why! Other Submit Sources Real Simple is committed to using high-quality, reputable sources, including peer-reviewed studies, to support the facts in our articles. Read our editorial guidelines to learn more about how we fact check our content for accuracy. Givler, A. et al. "Vitamin D Deficiency." StatPearls. Jul. 2023. "Fish and Omega-3 Fatty Acids." American Heart Association. "Fish, salmon, Atlantic, farmed, cooked, dry heat." U.S. Department of Agriculture. "Beef, variety meats and by-products, liver, cooked, braised." U.S. Department of Agriculture. "Mushrooms, maitake, raw." U.S. Department of Agriculture. "Fish, caviar, black and red, granular." U.S. Department of Agriculture. "Egg, whole, raw, fresh." U.S. Department of Agriculture. Zmijewski MA. Vitamin D and human health. Int J Mol Sci. 2019;20(1):145. doi:331090/ijms20010145