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Vitamin D

Vitamin D regulates calcium absorption (without it, strong bones are impossible) and supports immune function and muscle strength. It's nicknamed the sunshine vitamin because skin makes it from UVB light, which is also why deficiency spikes in winter and in people who work indoors. Very few foods contain meaningful amounts, so diet alone rarely covers the 15 mcg daily target.

Daily value

15 mcg

Recipes

11

What if you don’t get enough?

Vitamin D deficiency is genuinely common, especially in northern latitudes and darker-skinned people living far from the equator. But more isn't better: vitamin D is fat-soluble and toxic in excess. Get your level tested before supplementing beyond standard doses, and talk to your doctor about the right dose for you.

Nutrient shortfalls can only be confirmed with proper testing. This page is general information, not a diagnosis. If you’re concerned, talk to your doctor.

Top food sources of vitamin d

  • Salmon14.2 mcg
    3 oz95%
  • Cod liver oil11 mcg
    1 tsp73%
  • Mushrooms, UV-exposed7.9 mcg
    1/2 cup53%
  • Fortified milk2.9 mcg
    1 cup19%
  • Fortified orange juice2.5 mcg
    1 cup17%
  • Egg yolk1.1 mcg
    1 large7%
  • Beef liver1.1 mcg
    3 oz7%
  • Tuna, canned1 mcg
    3 oz7%
  • Sardines1.2 mcg
    3 oz8%
  • Swiss cheese0.3 mcg
    1 oz2%

% = share of the daily value per serving.

11 recipes

Vitamin D-rich recipes

Every recipe lists full per-serving nutrition, so you know exactly how much vitamin d you’re getting.

Two slices of sourdough with smashed avocado, halved jammy eggs and chili flakes15 min

400 kcal1 servings

Avocado Egg Toast

Sourdough topped with smashed avocado and jammy eggs. 22g protein, 9g fiber and 130mcg folate. The 15-minute breakfast worth repeating.

22g Protein9g Fiber130mcg Folate
Bowl of whole-grain penne with seared salmon fillet and green kale pesto30 min

655 kcal4 servings

Salmon & Kale Pesto Pasta

Flaky salmon and whole-grain penne tossed in a kale-basil pesto. 38g protein and 2.5g omega-3s per serving, on the table in 30 minutes.

38g Protein2.5g Omega-33mg Iron
Greek yogurt bowl topped with berries, chia seeds, almonds and a honey drizzle5 min

410 kcal1 servings

Greek Yogurt Breakfast Bowl

Thick Greek yogurt with berries, chia, almonds and honey. 24g protein, 320mg calcium and 0.9mcg B12. A 5-minute breakfast that actually keeps you full.

24g Protein320mg Calcium0.9mcg B12
Tuna and white bean salad with celery, red onion, parsley and lemon15 min

355 kcal2 servings

Tuna & White Bean Salad

Protein-packed tuna and creamy cannellini beans with lemon-caper dressing. 32g protein, 4.7mg iron and a full day's B12. No cooking at all.

32g Protein4.7mg Iron2.5mcg B12
Miso-glazed salmon fillet over steamed rice with sesame seeds and scallions35 min

560 kcal4 servings

Miso-Glazed Salmon with Rice

Caramelized miso-glazed salmon fillets over steamed rice with sesame and scallions. 2.2g omega-3s, 34g protein and a day's vitamin D. 35 minutes, restaurant-level results.

2.2g Omega-334g Protein12mcg Vitamin D
Baked egg muffin cups with spinach and feta in a muffin tin35 min

300 kcal3 servings

Spinach & Feta Egg Muffin Cups

Grab-and-go baked egg muffins with spinach and salty feta. 22g protein, 1.6mcg B12 and true grab-and-go convenience. A week's breakfasts in 35 minutes.

22g Protein1.6mcg B12160mg Calcium
Golden mushroom and spinach frittata sliced in a skillet40 min

280 kcal4 servings

Mushroom & Spinach Frittata

Golden frittata packed with mushrooms, spinach and parmesan. 20g protein, 3mcg vitamin D and 3mg iron. One pan, from brunch to dinner.

20g Protein3mcg Vitamin D3mg Iron
Skillet hash of diced sweet potato and mackerel topped with fried eggs and herbs30 min

508 kcal4 servings

Mackerel & Sweet Potato Hash

Crispy-edged sweet potatoes, smoky mackerel and a fried egg on top. Over 1g of omega-3s and 60% of your vitamin D per serving — from a humble can of fish.

1g Omega-39mcg Vitamin D9.2mcg Vitamin B12
Poke bowl with cubed raw salmon, avocado, edamame and cucumber over rice25 min

555 kcal4 servings

Salmon & Avocado Poke Bowls

Silky sushi-grade salmon, creamy avocado and crunchy edamame over warm rice with a sesame-soy drizzle. 31g protein and 2.7g omega-3s per bowl — restaurant poke, minus the $18.

31g Protein2.7g Omega-312mcg Vitamin D
Golden salmon dill patties on a green salad with lemon wedges30 min

460 kcal4 servings

Salmon Dill Patties

Crispy golden salmon patties with fresh dill and lemon, over a simple green salad. 31g protein and 2.6g omega-3s per serving — the can of salmon’s redemption arc.

31g Protein2.6g Omega-313mcg Vitamin D
Two slices of toast topped with smashed avocado, sardines, red onion and lemon10 min

473 kcal2 servings

Sardine & Avocado Toast

The 10-minute lunch that outperforms most dinners: 30g protein, 392mg calcium and 1.2g omega-3s on two slices of toast. Trust us on the sardines.

30g Protein392mg Calcium1.2g Omega-3

Vitamin D: quick answers

How much vitamin d do I need per day?

The daily value is 15 mcg. Individual needs vary. Talk to your doctor about what’s right for you.

What are the best food sources?

Top picks: Salmon (14.2 mcg per 3 oz); Cod liver oil (11 mcg per 1 tsp); Mushrooms, UV-exposed (7.9 mcg per 1/2 cup); Fortified milk (2.9 mcg per 1 cup); Fortified orange juice (2.5 mcg per 1 cup); Egg yolk (1.1 mcg per 1 large); Beef liver (1.1 mcg per 3 oz); Tuna, canned (1 mcg per 3 oz); Sardines (1.2 mcg per 3 oz); Swiss cheese (0.3 mcg per 1 oz).

Can I get enough from food alone?

For most people, a varied diet covers vitamin d needs. Vitamin D deficiency is genuinely common, especially in northern latitudes and darker-skinned people living far from the equator. But more isn't better: vitamin D is fat-soluble and toxic in excess. Get your level tested before supplementing beyond standard doses, and talk to your doctor about the right dose for you.

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