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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

Daily needs, in plain English

Vitamin D food planning, blood-test interpretation and treatment of diagnosed deficiency are different tasks. The NIH ODS figures below are US dietary reference values for healthy people. An RDA describes recommended intake; an upper limit is not a recommended supplement dose.

  • The RDA is 15 micrograms (600 IU) daily from age 1 through 70, including pregnancy and breastfeeding, and 20 micrograms (800 IU) from age 71. Birth to 12 months uses an adequate intake (AI) of 10 micrograms (400 IU), not an RDA. Infant feeding and supplement decisions need age-specific guidance.
  • One microgram of vitamin D equals 40 IU. NIH's RDAs assume minimal sun exposure. These are dietary planning references, not instructions to spend a prescribed amount of time in the sun; ultraviolet exposure also has risks.
  • The upper limit from age 9, including adults, pregnancy and breastfeeding, is 100 micrograms (4,000 IU) daily from food, beverages and supplements combined. Younger children and infants have lower limits. A clinician may temporarily prescribe a different amount to treat deficiency; do not copy that regimen for routine prevention.
  • Few foods naturally provide substantial vitamin D. Fatty fish are useful sources; egg yolks and cheese provide smaller amounts. Fortified milks or plant drinks and cereals can help, but check your actual product label. Mushrooms vary, and UV-treated products may contain more. Do not assume all milk or all mushrooms have the same vitamin D content.
  • For diagnosed deficiency, work with a clinician on treatment and follow-up rather than assuming food alone will correct it. Blood 25-hydroxyvitamin D helps assess status, while a food diary cannot measure it. Whether testing is appropriate depends on the person; this addition does not recommend screening everyone.
  • Excess supplemental vitamin D can cause harm, including high calcium and kidney problems. ODS lists interactions with medicines including orlistat, steroids and thiazide diuretics. Check the total across multivitamins and separate vitamin D products with a pharmacist, particularly before taking a higher dose.

Editorial update: 2026-10-22. Not a medical review.

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 other conditions and cannot diagnose a deficiency. A clinician can assess your diet, symptoms and whether testing is appropriate; 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%