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Vitamin

Vitamin D

Controls calcium absorption and bone building, and supports muscle and immune function. Most is made in skin exposed to strong sunlight; food alone rarely covers needs in winter or at high latitudes.

Women: 15 µg/dayMen: 15 µg/dayHard to get from fruit and vegetables

600 IU; 20 µg (800 IU) over 70

On a plant-based diet

Apart from UV-treated mushrooms, plants do not supply vitamin D. Fortified foods help, but many people, whatever their diet, need a supplement from autumn to spring. Public health bodies in northern countries advise 10 µg (400 IU) daily in winter. Have levels checked rather than guessing.

Best food sources

Fruit

  • None. Fruit contains no vitamin D.

Vegetables

  • UV-exposed mushrooms are the only vegetable source, and the amount depends on light exposure.

Other plant foods

  • UV-exposed mushrooms
  • Fortified plant milks
  • Fortified orange juice
  • Fortified cereals
  • Vitamin D2 or lichen-derived D3 supplements

Animal foods

  • Oily fish
  • Cod liver oil
  • Egg yolks
  • Fortified dairy
  • Liver

How much is in a serving

  • 3 oz cooked salmon: about 11 to 15 µg
  • 3 oz sardines: about 4 µg
  • 1 cup fortified milk or soy milk: about 2.5 to 3 µg
  • 1 large egg: about 1 µg
  • 1/2 cup UV-exposed mushrooms: up to 10 µg, varies widely

Deficiency signs

Common, especially in winter, darker skin, older age and anyone who covers up or stays indoors. Causes bone pain, muscle weakness and, over time, soft or brittle bones. Diagnosed by a blood test, not symptoms.

These signs overlap with many other conditions. A blood test through your doctor is the only way to confirm a deficiency; do not start high-dose supplements on a guess.

Absorption and interactions

  • Fat-soluble: absorbed better with a meal containing fat.
  • Works with calcium, magnesium and vitamin K for bone health.
  • Very high supplement doses raise blood calcium; food and sunlight cannot.

Meal ideas

  • Baked salmon with greens
  • Sardines and tomato on toast
  • Fortified soy milk porridge
  • Mushroom and egg scramble

Planner meals richest in Vitamin D

Per serving, from the meal planner’s library. Percentages use the average adult reference intake.

  • Mackerel with warm potato and green bean salad17 µg · 110%
  • Salmon with asparagus and avocado17 µg · 110%
  • Mackerel, avocado and leaf salad17 µg · 110%
  • Salmon teriyaki with greens and rice15 µg · 103%
  • Mediterranean salmon with quinoa and greens15 µg · 103%
  • Baked salmon with sweet potato and broccoli15 µg · 103%