Vitamin D
The "sunshine vitamin" for bones and immunity.
What is Vitamin D?
Vitamin D is a fat-soluble vitamin that acts like a hormone. Your skin makes it when exposed to sunlight, and small amounts come from food. Its main job is helping the body absorb calcium and phosphorus to build and maintain strong bones.
Health benefits of Vitamin D
- Enables calcium absorption for strong bones and teeth
- Supports muscle function
- Plays a role in immune health
- Linked to mood regulation
Top food sources of Vitamin D
See full rankingOily fish, cod-liver oil, egg yolks, and fortified milk, plant milks and cereals. Values shown per 100 g.
Fish oil, cod liver
250 mcg 1250% DV
Mushrooms, maitake, raw
28 mcg 141% DV
Fish, halibut, Greenland, raw
27 mcg 137% DV
Fish, mackerel, salted
25 mcg 126% DV
Fish, carp, raw
25 mcg 123% DV
Malted drink mix, chocolate, with added nutrients, powder
24 mcg 119% DV
Malted drink mix, natural, with added nutrients, powder
24 mcg 118% DV
Fish, eel, mixed species, raw
23 mcg 117% DV
Salmon, sockeye, canned, drained solids, without skin and bones
22 mcg 108% DV
Fish, salmon, sockeye, canned, drained solids
21 mcg 105% DV
Fish, trout, rainbow, farmed, cooked, dry heat
19 mcg 95% DV
Salmon, sockeye, canned, total can contents
19 mcg 95% DV
How much Vitamin D do you need?
The FDA Daily Value is 20 mcg (800 IU). Because few foods are rich in it, sensible sun exposure or supplements are often needed.
Vitamin D deficiency
Deficiency is common, especially in winter and at higher latitudes, and can cause soft or weak bones (rickets in children, osteomalacia in adults) and muscle weakness.
Nutrition data per 100 g from the USDA & FooDB databases. Daily Values follow the FDA 2016+ labeling standard for a 2,000-calorie diet. This guide is for general information and is not medical advice.
Frequently asked questions
What does Vitamin D do?
Vitamin D is a fat-soluble vitamin that acts like a hormone. Your skin makes it when exposed to sunlight, and small amounts come from food. Its main job is helping the body absorb calcium and phosphorus to build and maintain strong bones.
How much Vitamin D do I need per day?
The FDA Daily Value is 20 mcg (800 IU). Because few foods are rich in it, sensible sun exposure or supplements are often needed.
Which foods are highest in Vitamin D?
Per 100 g, some of the richest sources are Fish oil, cod liver, Mushrooms, maitake, raw, Fish, halibut, Greenland, raw, Fish, mackerel, salted, Fish, carp, raw.
What happens if I don't get enough Vitamin D?
Deficiency is common, especially in winter and at higher latitudes, and can cause soft or weak bones (rickets in children, osteomalacia in adults) and muscle weakness.