5 Foods to Eat Instead of Taking a Vitamin D Supplement

Vitamin D is an essential nutrient for maintaining bone health, regulating mood, improving muscle strength, supporting immune function, and promoting overall disease prevention. Yet low levels of vitamin D are common and affect a significant portion of the world’s population, even among people who eat “healthy.”

1. Oily fish

Oily fish are the richest natural food sources of vitamin D, making them one of the most reliable ways to increase your intake through diet alone. Wild-caught fish often contain more vitamin D than farmed fish.

Some of the best fish for vitamin D include:

• Trout: 645 IU per 3 ounce (oz) serving
• Salmon: 383-570 IU per 3 oz serving
• Tuna, canned: 231 per 3 oz serving
• herring: 182 per 3 oz serving
• Sardines, canned: 164 per 3 oz serving

Eating oily fish several times a week can significantly help meet the recommended daily intake of vitamin D, while also providing omega-3 fatty acids that support heart health.

2. Cod liver oil

Although not a typical staple in most kitchens, cod liver oil is a concentrated source of vitamin D, providing 1,360 IU per tablespoon.

Liver is rich in fat-soluble vitamins and contains omega-3 fatty acids. Historically, a spoonful of cod liver oil was given to treat children with rickets, a condition caused by vitamin D deficiency that leads to brittle bones.

Some describe cod liver oil as having a fishy, ​​oily, and slightly bitter flavor. If you don’t like to take it straight, you can add cod liver oil to smoothies. Alternatively, it is sold in capsule form.

3. Foods enriched with vitamin D

Fortified foods provide the largest portion of vitamin D in most people’s diets, especially those who don’t eat fish. Fortification is the process of adding essential nutrients to commonly consumed foods with the aim of improving the nutritional status of the public. For example, iodized salt is an important source of iodine in the Western diet.

Common foods often fortified with vitamin D include:

• Milk
• Plant milks
• Yogurts
• orange juice
• Breakfast cereals

For a 1-cup serving of fortified milk or an 8-ounce serving of yogurt, these typically provide 100 to 120 IU of vitamin D. However, the actual vitamin D content of commercial products varies by brand. It is therefore essential to check labels to determine how much you are consuming per serving.

4. Egg yolks

Although in lower amounts than the foods listed above, egg yolks contain vitamin D. A whole high-grade A egg contains approximately 49.5 IU of vitamin D. The actual amount is influenced by things like how the chickens are raised and what they are fed.

Eggs from pasture-raised chickens or those consuming foods fortified with vitamin D may provide higher amounts than conventionally farmed eggs. Eggs alone are unlikely to meet daily vitamin D requirements, but they can contribute to a balanced diet.

5. Mushrooms exposed to UV

Mushrooms exposed to ultraviolet (UV) light are one of the few plant sources of vitamin D, providing vitamin D2 (ergocalciferol) rather than D3 (cholecalciferol).

Some varieties, like portobello and maitake mushrooms, may be labeled as UV-exposed, but you should look for this information on the packaging. One cup of UV-treated mushrooms can contain up to 1,110 IU of vitamin D.

Although vitamin D2 is considered less effective at increasing blood levels of this nutrient than D3, UV-treated mushrooms can still play a valuable role, especially for people who follow a plant-based diet and do not consume fish or eggs.

What is the RDA for vitamin D?

The recommended dietary allowance (RDA) for vitamin D is as follows:

• 600 international units (IU) for adults aged 19 to 70
• 800 IU for adults over 70 years old

There are only a few food sources of vitamin D in significant amounts, but including them in your diet can help you meet the RDA and may even avoid needing a vitamin D supplement (although you should have your levels checked to be sure).

It’s best to get vitamin D from multiple sources

It may be possible to get enough vitamin D from food, but because there are few good food sources, most people struggle to meet their daily intake through food alone. Instead, experts recommend getting your vitamin D from several sources, including:

• Foods rich in vitamin D: Eating vitamin D-rich foods with dietary fat promotes vitamin D absorption. Nutrients from whole foods support your overall health.
• Supplements: Vitamin D supplements can be a convenient and effective tool when food and sunlight are not enough, which is common.
• Safe exposure to the sun: The amount of sun exposure you receive plays a unique role in your vitamin D status because it allows your body to naturally make some of its own vitamin D through the skin.

The amount produced by your skin following exposure to the sun varies depending on factors such as:

• Where do you live geographically
• The season
• Time of day
• The pigmentation of your skin
• Your age
• Sunscreen or use of sun protective clothing

Have your blood levels checked before adding a vitamin D supplement and consult a healthcare professional to determine the appropriate dose.