Topics covered in this article:

15 of the best vitamin D foods
Health benefits of vitamin D
How to increase your body’s ability to absorb vitamin D

Vitamin D is vital to support many aspects of your overall health. It helps to regulate the amount of phosphate and calcium in the body, nutrients which are essential to keep your bones, muscles and teeth healthy. Low levels of vitamin D mean your body will not be able to absorb phosphate and calcium effectively, leading to an increased risk of bone fracture, bone and muscle pain, and weakness in the muscles.

Additionally, vitamin D also helps to support immune function, and reduce inflammation, as well as impacting mood regulation.

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In this article, we take a closer look at 15 of the best foods containing vitamin D, as well as exploring the health benefits, and how you can optimise its absorption.

15 of the best vitamin D foods

The following 15 foods are high in vitamin D as well as other beneficial nutrients. Eating them regularly will help to boost your vitamin D intake.

1

Salmon: rich in vitamin D and omega-3 fatty acids, which support heart and brain health.
2

Mackerel: high in vitamin D and healthy fats, promoting cardiovascular health and reducing inflammation.
3

Sardines: contain vitamin D and calcium, which is essential for bone health.
4

Cod liver oil: an excellent source of vitamin D, also rich in vitamin A and omega-3 fatty acids.
5

Tuna: provides vitamin D and protein which is beneficial for muscle maintenance and repair.
6

Fortified milk: milk fortified with vitamin D supports bone health and calcium absorption.
7

Fortified orange juice: a good option for those who are lactose intolerant or vegan, providing vitamin D and vitamin C.
8

Egg yolks: contain vitamin D and healthy fats, promoting eye health and supporting cell function.
9

Fortified cereals: often fortified with vitamin D, providing an easy way to boost intake, especially for vegetarians.
10

Fortified plant-based milks: almond, soy, and oat milks are often fortified with vitamin D and calcium, and are suitable for vegans.
11

Beef liver: provides vitamin D, iron, and vitamin A, supporting immune function and energy levels.
12

Cheese: contains small amounts of vitamin D and is a good source of calcium and protein.
13

Mushrooms: certain mushrooms can synthesise vitamin D when exposed to UV light, making them a good plant-based source.
14

Yoghurt: fortified with vitamin D, also provides probiotics to support digestive health.
15

Fortified tofu: a good source of vitamin D and protein for vegetarians and vegans.

Health benefits of vitamin D

Vitamin D is crucial for maintaining healthy bones, supporting the immune system, supporting weight loss, and reducing inflammation. Vitamin D also plays a role in mood regulation and may help prevent the development of some chronic diseases. A 2023 large- scale study suggested that vitamin D supplementation may help to ward off dementia.

Bone health: vitamin D aids in calcium absorption, essential for strong bones and teeth, and helps prevent osteoporosis and fractures.
Immune system support: enhances the pathogen-fighting effects of monocytes and macrophages, white blood cells that are important for immune defence.
Mood regulation: may help prevent mood disorders such as depression by influencing the production of serotonin.
Chronic disease prevention: low levels of vitamin D have been linked to increased risk of diseases such as heart disease, diabetes, and multiple sclerosis.
Muscle function: supports muscle function and reduces the risk of falls and muscle weakness.
Anti-inflammatory properties: helps reduce chronic inflammation, which is a risk factor for the development of many chronic diseases.

How to increase your body’s ability to absorb vitamin D

Get regular sun exposure: the body creates vitamin D from direct sunlight when you are outdoors. Spend 10-30 minutes in the sun several times a week, exposing your face, arms, legs, or back. In the autumn and winter in the UK, this can be challenging, and daily supplementation is recommended by the UK government.
Consume healthy fats: vitamin D is fat-soluble, so eating it with healthy fats (like those from avocados, nuts, and olive oil) can enhance absorption.
Maintain a healthy gut: a healthy gut microbiome supports nutrient absorption, including vitamin D. Consume probiotics and fibre-rich foods.
Avoid excessive alcohol and caffeine: a high intake of alcohol and caffeine can interfere with the absorption of vitamin D.
Include vitamin K2: this vitamin works synergistically with vitamin D to enhance bone health and calcium utilisation.
Monitor your magnesium levels: magnesium is necessary for the activation of vitamin D, so ensure adequate intake through foods like nuts, seeds, and leafy greens.
Fortified foods: include fortified foods in your diet to ensure you get enough vitamin D, especially if you have limited sun exposure.
Consider supplements: if you are unable to get enough vitamin D from food and sunlight, consider taking a vitamin D supplement. Always check with your healthcare provider before starting any new supplements, to take into account your individual health status.

Takeaway

Vitamin D is vital in supporting many bodily functions. Statistics vary, but it is estimated that almost one billion people globally are deficient in vitamin D, 20% of the UK population have a vitamin D deficiency, and 60% of the UK population are thought to have insufficient levels.

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Article references

This article is based on scientific evidence, written by experts, and fact-checked by experts. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, and honest and to present both sides of the argument.

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