Vitamin D deficiency is surprisingly common around the world. In fact, studies estimate that about 20% of Americans do not get enough vitamin D, an essential nutrient that plays a vital role in maintaining overall health.

Vitamin D supports strong bones, healthy muscles, proper nerve function, and a well-balanced immune system. It also helps the body absorb calcium and phosphorus, two minerals that are crucial for bone strength. Without adequate vitamin D, the body may struggle to maintain these important functions.

While sunlight exposure remains one of the primary ways the body produces vitamin D, certain foods can also help increase your intake. For most adults, the recommended daily intake is 600 international units (IU) until age 71. After that, the recommendation increases to 800 IU per day.

Although vitamin D supplements are available, including vitamin-D-rich foods in your daily meals is one of the easiest and most natural ways to maintain healthy levels.

Below are five foods and drinks that can help boost your vitamin D intake.

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1. Fatty Fish

Fatty fish are among the best natural sources of vitamin D, particularly vitamin D3, which is the form most efficiently used by the body.

Popular vitamin-D-rich fish include:

• Salmon

• Mackerel

• Sardines

• Trout

• Tuna

For example, a 3-ounce serving of rainbow trout contains about 645 IU of vitamin D, while the same portion of sockeye salmon provides roughly 570 IU.

These fish are not only rich in vitamin D but also packed with omega-3 fatty acids, which support heart health, brain function, and inflammation control.

Canned salmon or tuna can be convenient and affordable options. They can easily be added to:

• salads

• sandwiches

• pasta dishes

• fish burgers

Including fatty fish in your diet two or three times a week can significantly improve your vitamin D intake while providing other important nutrients.

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2. Egg Yolks

Eggs are another food that naturally contains vitamin D, although in smaller amounts compared to fatty fish.

One large egg yolk contains about 44 IU of vitamin D. While that might seem modest, eggs are versatile and easy to incorporate into many meals.

Some simple ways to include more eggs in your diet include:

• omelets with vegetables

• scrambled eggs for breakfast

• fried rice dishes

• baked goods

• deviled eggs

Deviled eggs, for example, highlight the yolks and can be made healthier by replacing traditional mayonnaise with Greek yogurt, which adds extra protein and reduces fat content.

Eggs also provide high-quality protein, vitamin B12, and choline, which supports brain health.

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3. UV-Exposed Mushrooms

Mushrooms are one of the few plant-based sources of vitamin D, especially when they have been exposed to ultraviolet (UV) light.

A half-cup serving of sliced UV-exposed mushrooms can provide approximately 366 IU of vitamin D.

When mushrooms are exposed to UV light, a compound called ergosterol converts into vitamin D2. This process is similar to the way human skin produces vitamin D when exposed to sunlight.

Common mushroom varieties that may contain vitamin D include:

• shiitake mushrooms

• button mushrooms

• oyster mushrooms

When buying mushrooms, look for labels such as “UV-exposed” or “High Vitamin D.”

Roasted mushrooms, mushroom risotto, and stir-fries are all great ways to enjoy them.

Because vitamin D is fat-soluble, it’s best to eat mushrooms with healthy fats such as olive oil, avocado, or nuts to improve absorption.

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4. Fortified Dairy Products and Plant Milks

Many dairy products are fortified with vitamin D, meaning the vitamin is added during processing.

Common fortified dairy foods include:

• cow’s milk

• yogurt

• cheese

One cup of fortified 2% reduced-fat milk contains about 120 IU of vitamin D.

Plant-based alternatives such as soy milk, almond milk, and oat milk are also often fortified with vitamin D, usually providing 100 to 144 IU per cup, depending on the brand.

Fortified dairy and plant milks are convenient because they can easily be added to:

• coffee

• smoothies

• breakfast cereals

• oatmeal

For people who avoid dairy products, fortified plant milks can be an excellent alternative source of vitamin D.

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5. Fortified Breakfast Cereals

Many breakfast cereals are fortified with vitamins and minerals, including vitamin D.

Depending on the brand, cereals typically provide around 80 IU of vitamin D per serving.

Although experts generally recommend getting most nutrients from whole foods, fortified cereals can still help increase vitamin D intake—especially for children or individuals who may not enjoy foods like fish, mushrooms, or eggs.

Pairing cereal with fortified milk can provide an even greater vitamin D boost.

However, it’s best to choose cereals that are low in added sugar and made with whole grains to support overall health.

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When You Might Need a Vitamin D Supplement

If you regularly spend time outdoors and maintain a balanced diet rich in vitamin-D-containing foods, you may not need a supplement.

However, certain groups of people may have a higher risk of deficiency, including those who:

• live in regions with limited sunlight

• spend most of their time indoors

• have darker skin tones

• follow strict vegetarian or vegan diets

• are older adults

Interestingly, many people with vitamin D deficiency do not experience obvious symptoms. When symptoms do occur, they may include:

• muscle weakness

• bone pain

• fatigue

• frequent illness

A simple blood test can determine your vitamin D levels. Many health professionals recommend checking vitamin D levels once or twice per year, especially in regions with seasonal sunlight changes.

Before starting any vitamin D supplement, it is important to consult a healthcare professional. This helps ensure the supplement will not interfere with medications or existing health conditions.

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Final Thoughts

Vitamin D plays an essential role in maintaining overall health, from strengthening bones to supporting the immune system.

While sunlight is one of the best natural sources, incorporating foods rich in vitamin D—such as fatty fish, eggs, mushrooms, fortified dairy products, and cereals—can help maintain healthy levels throughout the year.

By combining balanced nutrition, regular outdoor activity, and proper medical guidance, you can ensure your body receives the vitamin D it needs to function at its best.