What Foods Can I Eat to Increase My Vitamin D Levels?
While the sun is our primary source of Vitamin D, we can't always rely on itâespecially during the winter or on rainy days. To keep your Vitamin D levels optimal, it's essential to incorporate foods rich in this "sunshine vitamin" into your diet.
Here is everything you need to know to boost your levels through your meals.
The Vitamin D Food Infographic
We've compiled a quick-reference guide of the absolute best dietary sources of Vitamin D. Keep in mind that the daily recommended value (DV) is generally considered to be 800 IU (20 mcg) for most adults.
| đ Food Source | Portion Size | Est. Vitamin D (IU) | % Daily Value | Notes |
|---|---|---|---|---|
| Wild-Caught Salmon | 3.5 oz (100g) | 988 IU | 124% | Wild has significantly more than farmed salmon. |
| Cod Liver Oil | 1 Teaspoon | 448 IU | 56% | Also an excellent source of Vitamin A and Omega-3s. |
| Farmed Salmon | 3.5 oz (100g) | 250 IU | 32% | Still a great source, though lower than wild-caught. |
| Canned Tuna | 3.5 oz (100g) | 268 IU | 34% | Light tuna is often preferred to limit mercury exposure. |
| Egg Yolks | 1 Large Yolk | 37 IU | 5% | Pasture-raised chickens produce eggs with 3-4x more Vitamin D. |
| UV-Exposed Mushrooms | 1 Cup (100g) | ~140-500 IU | 17-60% | The only significant vegan source! They synthesize D2 when exposed to UV light. |
| Fortified Milk | 1 Cup (237ml) | 115-130 IU | 15% | Check the label, as organic milks are not always fortified. |
The "Big Three" Sources Explained
1. Fatty Fish & Seafood
Seafood is by far the richest natural dietary source. Wild-caught salmon, mackerel, sardines, and trout are phenomenal choices. Beyond Vitamin D, they provide essential organic omega-3 fatty acids that are critical for brain and heart health. If fresh fish isn't accessible, canned tuna and sardines are convenient, budget-friendly ways to get a boost.
2. The Power of the Yolk
If you usually eat egg whites and discard the yolk, you're throwing away all the Vitamin D! The yolk contains all the fat-soluble vitamins (A, D, E, and K). For maximum nutritional benefit, try to find eggs from pasture-raised hens that spend time outdoors in the sunâtheir sun exposure translates to much higher Vitamin D content in their eggs.
3. UV-Exposed Mushrooms
For vegans and vegetarians, mushrooms are a lifesaver. Just like humans, mushrooms can synthesize Vitamin D when exposed to UV light (though they produce Vitamin D2, whereas animals produce D3). Some brands expose their mushrooms to ultraviolet light specifically to drastically increase their Vitamin D content. You can even do this yourself by leaving sliced mushrooms in direct midday sunlight for 15-20 minutes before cooking!
Should I eat these instead of getting sunlight?
Dietary sources are a fantastic supplement to sensible sun exposure, not a complete replacement. It is quite difficult to get the optimal amount of Vitamin D strictly from food every single day without eating salmon constantly.
Your best strategy? Get safe midday sun when possible, use our synthesis calculator to track your sun intake, eat a nutrient-dense diet featuring the foods above, and supplement during the dark winter months.
Ready to optimize your Vitamin D?
Use our calculator to estimate your synthesis or get the full experience with our mobile app.