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Skip the Supplements for These 11 Vitamin D-Rich Foods

  //food-wine.news-articles.net/content/2025/10/27 .. pplements-for-these-11-vitamin-d-rich-foods.html
  Published in Food and Wine on Monday, October 27th 2025 at 13:15 GMT by CNET
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Beyond the Bottle: 11 Foods That Pack a Vitamin D Punch

For many people, vitamin D is synonymous with the supplement aisle at the pharmacy. Yet a growing body of evidence and a recent roundup by CNET Health suggest that the best way to fill a daily vitamin D need may come from the kitchen instead. The article “Skip the supplements for these 11 vitamin D‑rich foods” details an array of nutrient‑dense options that can supply more than the recommended daily allowance in a single serving, and explains how these foods not only boost vitamin D but also deliver other health‑promoting nutrients.

1. Salmon (Atlantic and Wild)

Wild salmon tops the list with a remarkable 447 IU of vitamin D per 3.5‑ounce (100‑gram) serving. The article emphasizes that Atlantic farm‑raised salmon also offers a good dose, albeit slightly lower. The fatty fish is a veritable “fatty” source of omega‑3 fatty acids, which can help reduce inflammation and support heart health. According to a linked USDA nutrient database entry, a 3.5‑ounce portion delivers 5.6 grams of protein and 11 grams of fat, with 3.5 grams of heart‑healthy EPA and DHA.

2. Sardines (Canned in Oil)

Canned sardines provide a practical, shelf‑stable source of vitamin D, delivering 176 IU per 3.5‑ounce serving. In addition, sardines are an excellent source of calcium, thanks to their edible bones, with a single can providing about 180 mg of calcium – a useful boost for bone‑strengthening.

3. Mackerel (Atlantic or Pacific)

Mackerel supplies 360 IU of vitamin D per 3.5‑ounce portion. The article notes that this fish is also rich in protein (about 20 grams per serving) and contains beneficial omega‑3 fatty acids. A link to a recent review in the Journal of Nutrition highlighted that regular consumption of fatty fish may lower the risk of osteoporosis in older adults.

4. Cod Liver Oil

Cod liver oil is a traditional source of vitamin D, with 450 IU per teaspoon (5 mL). The article warns that this oil also carries high levels of vitamin A, which can be toxic in excess, and recommends adhering to the manufacturer’s daily dose. A referenced study in Nutrients found that cod liver oil can improve markers of bone turnover in post‑menopausal women.

5. Tuna (Canned in Water)

Canned tuna offers a lean protein option, delivering 154 IU per 3.5‑ounce serving. While the vitamin D content is lower than salmon or sardines, tuna still contributes significantly to the daily requirement and is often more budget‑friendly.

6. Egg Yolks

Egg yolks provide 41 IU of vitamin D per large yolk. They also contain choline, a nutrient important for brain health, and the article cites a link to a Brain Research review indicating that choline may help protect against age‑related decline.

7. Beef Liver

Beef liver offers 49 IU of vitamin D per 3.5‑ounce portion, and it is a powerhouse of other vitamins—particularly vitamin A, B12, and folate. According to a USDA profile, liver is also an iron source, which can be critical for individuals at risk of anemia.

8. Cheese (Hard Cheeses such as Cheddar or Gouda)

Hard cheeses deliver around 7 IU of vitamin D per ounce. While the amounts are modest, cheese also supplies calcium, protein, and probiotics. A cited study in The American Journal of Clinical Nutrition highlighted the role of fermented dairy in improving gut health.

9. Mushrooms (UV‑Exposed)

White button mushrooms that have been exposed to ultraviolet light can provide up to 154 IU of vitamin D per cup (cooked). The article points out that the vitamin originates as vitamin D₂, which is still biologically active, though vitamin D₃ from animal sources is typically considered more potent. A link to a Food Chemistry review explained that the amount of vitamin D₂ varies with light exposure and mushroom type.

10. Fortified Milk

A cup (244 mL) of fortified cow’s milk delivers approximately 115 IU of vitamin D. The article explains that most U.S. dairy products are fortified with vitamin D₃ to match the daily allowance, and that the fortification process includes adding a synthetic form that mirrors the natural hormone.

11. Fortified Orange Juice

Fortified orange juice supplies about 136 IU per cup (250 mL). The CNET article emphasizes that the juice’s vitamin D comes from the same synthetic source used in dairy fortification, ensuring that the nutrient is bioavailable. A referenced research paper from Clinical Nutrition confirmed that fortified juice can significantly raise serum 25‑hydroxyvitamin D levels in children who otherwise receive little sun exposure.

How Much Do We Need?

The article aligns its recommendations with the U.S. National Institutes of Health guidelines: 600 IU per day for most adults up to age 70, and 800 IU for older adults. A single portion of many of the foods above meets or exceeds this target, suggesting that a balanced diet rich in these items can easily satisfy the body’s vitamin D requirements without the need for additional supplements.

Why Whole Foods Beat Supplements

The article cites research indicating that the matrix of nutrients found in whole foods—proteins, fats, phytochemicals, and minerals—works synergistically to enhance absorption and utilization of vitamin D. It also notes that fortified foods and supplements can sometimes deliver vitamin D in isolation, missing these complementary benefits. Furthermore, supplements can occasionally lead to hypervitaminosis D if taken in excess; the natural variability in whole foods tends to protect against such extremes.

Practical Tips for Incorporating Vitamin‑D Foods

1. Plan a “Fish‑Friday”: Aim to include salmon, sardines, or mackerel at least once a week.
2. Snack on a Hard Cheese: A cheese cube or slice can double as a calcium‑rich, vitamin D‑fortified snack.
3. Serve Mushrooms in Main Courses: Toss UV‑exposed mushrooms into stir‑fries or pasta dishes for a subtle boost.
4. Start the Day with Fortified Beverages: A glass of fortified milk or orange juice can be a convenient way to hit half the daily goal.
5. Use Eggs Generously: Whether as a breakfast scramble or in baked goods, egg yolks add both protein and vitamin D.

Final Thoughts

While the idea of a vitamin D supplement might still hold appeal for those with limited sun exposure or dietary restrictions, the CNET article demonstrates that a thoughtfully planned diet can provide robust, natural sources of this essential nutrient. By integrating fatty fish, fortified dairy and beverages, eggs, mushrooms, and other vitamin D‑rich foods into everyday meals, individuals can enjoy the compounded health benefits of whole foods while comfortably meeting their daily vitamin D needs.