6 Foods High in Vitamin D

Vitamin D is essential to your health. And not getting enough can lead to troubles like osteoporosis. It can even affect your immune and nervous system.

The bad news is that, unlike a lot of other vitamins, vitamin D isn’t found naturally in many foods.

The good news? There are still ways to make sure you’re getting plenty of this oft-named “sunshine vitamin.” And eating foods high in vitamin D — both natural and fortified — can make a difference.

“Some people are able to meet their daily requirement of vitamin D from sun exposure and a balanced diet that includes foods fortified with vitamin D,” says registered dietitian Anna Taylor, RD, LD. “But certain groups of people are more likely to develop a deficiency. And for them, supplements are an option.”

What foods contain vitamin D? And what else can you do to help make sure you’re getting enough? Taylor shares advice.

Vitamin D foods

Most vitamins our bodies need come from foods like whole fruits and vegetables. But vitamin D isn’t your typical vitamin.

Only a relatively few foods contain high amounts of vitamin D naturally.

Fatty fish are some of the best sources. But some packaged foods can be fortified with vitamin D, too.

Check out these top sources of vitamin D.

Vitamin D-fortified foods

Fortified foods are meant to help boost vitamin and mineral intake. They’re designed to add nutrients that don’t naturally occur in the product. Like iron, fiber, zinc and vitamin A.

And, you guessed it, vitamin D.

“Since so few foods found in nature are good sources of vitamin D, fortified foods provide most of the vitamin D found in the American diet,” Taylor shares.

Common foods that may be fortified with vitamin D include:

• Milk and milk alternatives
• Orange juice
• Yogurt
• Breakfast cereal
• Margarine

But take care when choosing your vitamin D-fortified foods. Some may contain added ingredients that make the product less healthy, like sugar, artificial sweeteners or saturated fats.

Read labels closely to choose products that help you reach your vitamin D goals in a healthy way.

How to get enough vitamin D

Vitamin D deficiency is common. It’s estimated that 35% of adults in the United States don’t get enough vitamin D. Globally, nearly 50% of people have vitamin D deficiency.

It’s recommended that adults 70 years old and younger get 600 IUs of vitamin D per day (15 mcg). People over the age of 70 need 800 IUs (20 mcg).

You’re most at risk for vitamin D deficiency if you:

• Are age 65+
• Have limited sun exposure (such as living in a cold-weather climate)
• Have darker skin
• Have a digestive disease that results in malabsorption

Luckily, there are other ways to get your fill of vitamin D than food alone.

Both sun exposure and supplements can help, too.

Spending time in the sun helps your body create vitamin D. In fact, sunlight — not food — is the most common way that people get vitamin D.

But remember to follow safe sun practices.

Use sunscreen and limit your time in direct sunlight. Studies suggest that moderate protection sunscreen (such as SPF 16) doesn’t likely significantly interfere with vitamin D synthesis.

And you don’t need to spend the whole day baking in the sun to get your vitamin D. (It won’t do your skin any favors either.) Somewhere between five and 30 minutes of direct outdoor sun exposure most days of the week may be a good goal for many people.

Vitamin D supplements can also help some people. But talk with a healthcare provider before taking any nutritional supplements. They can check to see if you need a supplement. And ensure that they won’t interfere with other medications you take and advise on how much you need.