Vitamin D-Rich Foods: Top 15, Absorption, Guidelines & Risks

Vitamin D participates in bone health, muscle function, and immunity. The body can synthesize it via sun exposure, but diet and, if necessary, supplementation remain useful depending on context. For mechanisms, intakes, and safety, see the NIH ODS professional fact sheet on vitamin D.

Top 15 — vitamin D-rich foods

Indicative guidelines in µg/100 g (or per serving) with strong variations depending on species, farming (wild vs farmed), season, processing (fresh/canned), and fortification. For precise values, consult the Ciqual table (ANSES) and FoodData Central (USDA).

Cod liver oil: very rich, usual values high (high variability)
Canned cod liver: high (variable content by brand/batch)
Salmon (wild/farmed): ~10–25 µg/100 g
Trout/char: ~10–20 µg/100 g
Herring/mackerel: ~5–20 µg/100 g
Sardines (fresh/canned): ~4–10 µg/100 g
Tuna (canned): ~3–8 µg/100 g
Eggs (yolk): ~2–6 µg/100 g
Butter/fatty dairy products: ~0.5–2 µg/100 g
Cheese: ~0.2–1 µg/100 g
UV-exposed mushrooms (D2): ~10–25 µg/100 g
Standard mushrooms: ~0.5–5 µg/100 g
Fortified milk and plant-based beverages: ~0.8–2 µg/100 ml (depending on fortification)
Fortified margarines/yogurts: variable by product (check label)
Liver (veal/poultry): ~1–3 µg/100 g

Practical portions

Two weekly servings of fatty fish contribute notably to intakes. Fortified products (milk, plant-based beverages) help when sun exposure is limited.

Portions and typical intakes (practical guidelines)

Food / serving	Typical intake
Cooked salmon (120–150 g)	≈ 12–35 µg
Sardines in oil (1 small can ≈ 90–100 g)	≈ 4–9 µg
Mackerel (120–150 g)	≈ 6–20 µg
Trout/char (120–150 g)	≈ 12–30 µg
Canned tuna (120 g drained)	≈ 4–10 µg
Eggs (2 medium)	≈ 1–3 µg
UV-exposed mushrooms (100 g)	≈ 10–25 µg (D2)
Fortified milk/plant beverage (250 ml)	≈ 2–5 µg
Fortified margarine/yogurt (serving)	variable (check label)

These ranges reflect the variability of foods (species, season, farming, fortification). For precise values by product, use reference databases like the Ciqual table and FoodData Central.

Optimizing absorption

With lipids: vitamin D is fat-soluble; consume it with a fat source (fatty fish, olive oil, eggs).
D2 vs D3: D3 (cholecalciferol) is generally better documented for increasing status than D2 (ergocalciferol), but UV-exposed mushrooms remain a useful source (D2). See the NIH ODS fact sheet (vitamin D).
Cooking: favor gentle cooking to limit losses.
Medications: orlistat and bile acid sequestrants reduce absorption; some anti-epileptics increase vitamin D catabolism. Details in the NIH ODS interactions section.
Reasoned sun exposure: cutaneous synthesis contributes to status; adjust duration and exposed surface according to season and your skin, while keeping photoprotection rules. See the cutaneous sources section in the scientific fact sheet on vitamin D.

Daily guidelines (recommended intakes)

Common guidelines for adults: ≈ 15 µg/day (600 IU); ≈ 20 µg/day (800 IU) for seniors. These guidelines aim for a 25-hydroxyvitamin D status compatible with bone health. References: dietary reference values and professional synthesis on vitamin D.

Population	Daily guideline
Adults 18–70 years	≈ 15 µg/day (600 IU)
> 70 years	≈ 20 µg/day (800 IU)
Pregnancy/breastfeeding	≈ 15 µg/day (600 IU)

Risks, interactions and precautions

Deficiency: bone (rickets/osteomalacia) and muscle risks. See our pages vitamin D deficiency symptoms, when to take D, and morning or evening.
Supplementation: respect the prescription; prolonged overdose = hypercalcemia (nausea, abdominal pain, kidney disorders).
Upper limit (UL): ~100 µg/day (4,000 IU) for adults (all sources combined). See the safety section.
Interactions: caution with orlistat, bile acid sequestrants, some anti-epileptics, glucocorticoids. See our interactions.

Important message

Cutaneous synthesis depends on season, latitude, exposure, and skin. Diet and, if needed, supplementation help reach guidelines when sunshine is insufficient.