Are you getting enough vitamin D in your diet? This nutrient is important for growing healthy cells, keeping your immune system humming to ward off illness, and aiding in calcium absorption so your bones stay strong. It also helps prevent the bone disease rickets in children, and along with calcium, the so-called sunshine vitamin guards against osteoporosis in older adults, according to the National Institutes of Health (NIH). All these benefits explain why the U.S. Food and Drug Administration (FDA) began requiring food manufacturers to include it on nutrition labels in 2018.
Vitamin D is produced in your body when the sun’s ultraviolet rays hit your skin, and the recommended daily allowance (RDA) of vitamin D is 600 international units (IU), which is 15 micrograms (mcg) for most adults, according to the NIH. For those older than 80, the RDA is 800 IU (20 mcg).
Yet most people don’t get enough vitamin D via sunlight, nor is food a good source of the nutrient, says Lori Zanini, RD, a Los Angeles–based dietitian. According to data from the 2013–2016 National Health and Nutrition Examination Survey (NHANES), average daily intake from diet was 204 IU for men and 168 IU for women. Even if you drink whole milk fortified with vitamin D (whole milk has slightly more vitamin D than reduced-fat or skim), 8 fluid ounces (oz) contain just 95.6 IU, per the United States Department of Agriculture (USDA) — one-eighth the amount that you need daily. No wonder an estimated 24 percent of Americans have a vitamin D deficiency, per a review published in January 2020 in Nature. A vitamin D deficiency means you have less than 20?nanograms per milliliter of the nutrient in your blood, per the NIH. If you are nonwhite, obese, or do not get sufficient sun exposure, you may be at greater risk for being vitamin D deficient according to the NIH. Your healthcare provider can test your blood to find out for sure.
How to Get More Vitamin D
As with most nutrients, it’s best to get vitamin D the natural ways — through safe sun exposure and, when possible, diet. If, however, your doctor confirms a deficiency, supplements might be a good option. There are two main types: vitamin D2 and D3. Zanini recommends vitamin D3 (cholecalciferol), which is found in animal sources of food and has been shown to more effectively increase levels and sustain them for a longer period of time. Those who eat a plant-based diet, however, may prefer vitamin D2 (ergocalciferol) supplements, which are manufactured using UV irradiation of ergosterol in yeast, per the NIH.
If you’re not deficient, recent research says your bone health likely won’t benefit from a pill. A study published July 28, 2022, in the New England Journal of Medicine examined the effects of 2,000 IU of vitamin D3 supplements versus a placebo in over 25,000 healthy, nondeficient volunteers older than 50. Researchers aimed to see if the supplement would limit risk of bone fractures over the course of five years, and found that, compared to placebo, it did not.
Few foods naturally contain vitamin D, so it is important to make sure you are getting as many of them in your diet as possible, along with D-fortified foods. “Getting vitamin D from food is a priority,” says Zanini. Make sure your diet is rich in the following fare, so you can get what you need.
Salmon Is a Superfood With Vitamin D
Not only is salmon a great option if you’re looking for protein to add to your diet, but it’s also rich in the sunshine vitamin. According to the USDA, 3 oz of cooked sockeye salmon has about 570 IU of vitamin D. The same amount of pink canned salmon contains 465 IU, per the USDA. “In addition to vitamin D, salmon is a great addition to anyone’s diet, with it also being a good source of healthy protein and omega-3 fatty acids,” says Zanini. According to the NIH, fish offer two critical omega-3s: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which you must get through food. Omega-3s help keep your immune, pulmonary, endocrine, and cardiovascular systems healthy.
Add salmon to your dinner rotation with this flavorful Dijon-based recipe. Other cold-water fatty fish, like mackerel and sardines, have similarly high levels of vitamin D, per the NIH.
Swordfish Can Be Great — in Moderation
Swordfish is another favorite of Zanini’s. Three cooked ounces provide 566 IU, according to the USDA, which nearly gets you to your daily recommended intake of vitamin D. “The American Heart Association (AHA) recommends eating at least two servings of fish per week, and this fish is versatile and tasty,” she adds. The AHA advises children and pregnant women to avoid large fish, such as swordfish, because they have higher levels of mercury contamination than smaller, less long-lived species. For that reason, it’s recommended to make swordfish no more than one of your two weekly servings of fish.
Try swordfish in kebabs complete with onions, green bell peppers, mushrooms, and cherry tomatoes.
Packaged Tuna Is a Source of Vitamin D
According to the USDA, 3 oz of canned tuna in water contains 68 IU of vitamin D. The affordable cupboard staple is great for easy lunches, such as a classic tuna sandwich or tuna salad. Just try to stick with the types of tuna with the lowest mercury levels are your best bet — the FDA recommends going for light tuna as the best choice.
Put a healthy twist on the deli favorite in a whole-wheat tuna wrap or tuna pasta salad. “Tuna is accessible, affordable, and shelf-stable, making it a great option for anyone,” says Zanini.
Fortified Milk Offers a Double Whammy: Vitamin D and Calcium
In addition to being an excellent source of calcium, 8 fluid ounces (fl oz) of fortified whole milk has 95.6 IU of vitamin D, per the USDA. According to the NIH, that added vitamin D improves calcium absorption. Just be sure to check the label of your favorite brand for its specs. Fortified plant-based milks, such as soy and almond, can provide similar amounts of vitamin D.
Enjoy a cold 8 oz glass of your preferred fortified milk straight, blend it into a smoothie, or use it to whip up your choice of coffee drink.
Fortified Orange Juice Can Give You a Healthy Start to the Day
One cup (8 fl oz) of fortified orange juice can add 99.6 IU of vitamin D to your daily total, per the USDA; the NIH recommends checking the label for exact numbers because counts can vary. Serve a glass of OJ with breakfast or add it to a mango strawberry smoothie, a delicious and portable morning meal. Keep in mind that it’s generally healthiest to enjoy whole fruit rather than its juice form, since the former still contains filling fiber, per Harvard Health Publishing, so drink juice in moderation.
If you have a health condition for which you need to watch your carbohydrate and sugar intake, such as diabetes, it may be best to get your vitamin D from another source. Work with your healthcare team to figure out how much, if any, OJ is right for your diet.
Fortified Yogurt Makes for a Gut-Healthy Snack
Yogurt is a convenient, tasty snack — and when consumed plain or with fresh fruit, it’s healthy, too. This type of dairy is an excellent source of good-for-the-gut probiotics, and reaching for a fortified variety ("fortified" is usually printed on the front of the packaging, but sometimes it's on the nutrition label) will knock off between 10 and 20 percent of your daily requirement of vitamin D, depending on the brand. Many fortified varieties are flavored (meaning they’re likely to be sugar bombs), so read the nutrition label to find out what you’re getting. The AHA recommends a max of 9 teaspoons (tsp) or 26 g of added sugar for men per day and a max of 6 tsp or 25 g of added sugar for women per day.
You can also use plain yogurt for preparing vitamin D–enhanced appetizers, for example, a healthier deviled egg or kale and spinach yogurt dip.
Cereal Can Start Your Day With Vitamin D
Ready-to-eat fortified cereal typically gives you 40 IU of vitamin D per serving, per the NIH, but it may provide more if you choose a more heavily fortified cereal, like Raisin Bran, which has 60.2 IU per cup, notes the USDA. Fortified cereal can be a solid base for a nutrient-rich, high-fiber meal — especially if you add fortified low-fat or fat-free milk to your bowl for an extra 58.5 IU per half cup, per the USDA. Or you can be more adventurous and make a breakfast cookie that includes both fortified cereal and vitamin D–fortified margarine.
Whole Eggs Have Vitamin D and Other Micronutrients
Egg yolks have historically gotten a bad rap for raising levels of LDL (“bad”) cholesterol, as Harvard Health Publishing notes. But skipping them in favor of egg whites means you’ll miss out on some of the protein and several of the minerals in yolks, such as zinc and selenium, which play a role in boosting your immune system. And you’ll miss out on vitamin D, too. Two egg yolks contain roughly 65 IU, per the USDA, making them a good source. Yolks also contain dietary fat, which your body needs to absorb fat-soluble vitamins like D.
Sardines Combine Vitamin D With Calcium, Omega-3s, and Protein
Fresh fish can be pricey. If that’s holding you back, give canned sardines a try. They’re more affordable than other forms of fish and are high in protein, heart-healthy omega-3 fatty acids, calcium, and vitamin D. One can of sardines in oil offers 178 IU of the vitamin, according to the USDA. The underrated fish works well on top of salads, as well as in pasta sauces and stews.
Additional reporting by Kayla Blanton.
Kelly Kennedy, RDN, LDN
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Kelly Kennedy is a licensed dietitian-nutritionist with over 14 years of experience in digital media. She previously managed and oversaw nutrition content, recipe development, meal...
Sheryl Huggins Salomon
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Sheryl Huggins Salomon has spent her career equipping people with information to help improve their well-being and prospects in life. She is a veteran journalist and editor who has...