# What are the foods rich in vitamin D?

Canonical page: https://clinicsjo.com/en/faq/foods-rich-in-vitamin-d
Language: en
Category: nutrition
Publisher: ClinicsJo
Published: 2026-09-13T17:52:53.015Z
Content updated: 2026-09-13T17:52:53.015Z
Translation (ar): https://clinicsjo.com/ar/faq/foods-rich-in-vitamin-d

Few foods naturally contain vitamin D. These foods include egg yolks, fatty fish such as salmon, tuna, and mackerel, and animal liver. However, most people obtain vitamin D from fortified foods to which this vitamin is added to increase their nutritional value, such as milk, breakfast cereals, and certain types of yogurt and juices.

Vitamin D is essential for the body's absorption of calcium, which is a key mineral for building and strengthening bones. It also plays an important role in supporting the functions of the nervous system, muscles, and the immune system to fight infection. Vitamin D can also be obtained from exposure to sunlight, but caution should be exercised regarding excessive exposure to avoid skin aging and skin cancer [\[1\]](<https://clinicsjo.com/en/faq/foods-rich-in-vitamin-d#source-S1>).

## Natural sources of vitamin D

Although the sun is the main source of vitamin D produced by the body, some foods contain it naturally, albeit in limited quantities. Prominent sources include:

- **Fatty fish:** Such as salmon, tuna, mackerel, and sardines. These fish provide good amounts of vitamin D [\[3\]](<https://clinicsjo.com/en/faq/foods-rich-in-vitamin-d#source-S3>).

- **Cod liver oil:** Considered a rich source of vitamin D.

- **Egg yolks:** Contain a small amount of vitamin D [\[1\]](<https://clinicsjo.com/en/faq/foods-rich-in-vitamin-d#source-S1>).

- **Animal liver:** Such as beef liver, contains vitamin D [\[1\]](<https://clinicsjo.com/en/faq/foods-rich-in-vitamin-d#source-S1>).

## Foods fortified with vitamin D

Fortified foods are a primary source of vitamin D for many, as the vitamin is added to them to increase their nutritional content. Common examples of fortified foods include:

- **Milk:** Most milk in the United States is fortified with vitamin D [\[3\]](<https://clinicsjo.com/en/faq/foods-rich-in-vitamin-d#source-S3>).

- **Breakfast cereals:** Many ready-to-eat breakfast cereals are fortified with vitamin D [\[3\]](<https://clinicsjo.com/en/faq/foods-rich-in-vitamin-d#source-S3>).

- **Certain types of yogurt and juices:** May be fortified with vitamin D; check the nutrition label to confirm [\[3\]](<https://clinicsjo.com/en/faq/foods-rich-in-vitamin-d#source-S3>).

## When might you need vitamin D supplements?

Although it is possible to get vitamin D from the sun and food, some people may need dietary supplements to ensure they get enough. The recommended amount of vitamin D depends on age; for example, adults aged 19 to 70 need 600 International Units (IU) daily, while adults over 71 need 800 IU [\[1\]](<https://clinicsjo.com/en/faq/foods-rich-in-vitamin-d#source-S1>).

A healthcare provider may recommend a vitamin D blood test to determine if you need supplements [\[1\]](<https://clinicsjo.com/en/faq/foods-rich-in-vitamin-d#source-S1>). The 25-hydroxy vitamin D test is the most accurate way to measure vitamin D levels in the body [\[2\]](<https://clinicsjo.com/en/faq/foods-rich-in-vitamin-d#source-S2>). People at higher risk of vitamin D deficiency include the elderly, exclusively breastfed infants, individuals with darker skin, and people with specific medical conditions affecting fat absorption or those who have undergone gastric bypass surgery [\[1\]](<https://clinicsjo.com/en/faq/foods-rich-in-vitamin-d#source-S1>).

For more information on the importance of vitamin D and its role in bone and immune health, you can visit [Vitamin D: Its importance for bones and immunity, natural sources, and when you need supplements (Arabic)](<https://clinicsjo.com/ar/articles/vitamin-d-bone-immune-natural-sources-supplements>).

## Medical references

- [Vitamin D](<https://medlineplus.gov/vitamind.html>)

- [Calcium and Vitamin D: Important for Bone Health](<https://www.niams.nih.gov/health-topics/calcium-and-vitamin-d-important-bone-health>)

- [25-hydroxy vitamin D test](<https://medlineplus.gov/ency/article/003569.htm>)

General health education; not a substitute for individualized clinical assessment.

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