During the winter months, when sunlight exposure is limited, you can obtain vitamin D through several dietary and supplemental sources123.
Vitamin D-rich foods:
Fatty Fish: Include fish such as salmon, mackerel, tuna, and herring in your diet136. Pickled herring and canned sardines are also good sources4.
Cod Liver Oil: A single serving provides a large part of the recommended daily allowance (RDA) of Vitamin D1.
Egg Yolks: Egg yolks are a concentrated source of vitamin D1.
Beef Liver: Though not as commonly consumed, beef liver is a rich source of vitamin D18.
Fortified Foods:
Milk (cow's milk and soy milk) is often fortified with vitamin D14. In the United States, 1 cup of fortified cow’s milk contains 115 IU of vitamin D4.
Breakfast cereals and oatmeal are often fortified with vitamin D18.
Some orange juice brands fortify their juice with vitamin D18.
Mushrooms: Mushrooms produce vitamin D when exposed to ultraviolet light17.
If you spend a lot of time indoors or live in a region with limited sunlight during winter, consider taking an over-the-counter vitamin D supplement2. A Baylor College of Medicine expert suggests 5000 international units (IU) as a baseline, but it's best to consult a healthcare professional to determine the appropriate dosage for your individual needs12. The established recommended daily allowance (RDA) of vitamin D for most adults is 15 m
icrograms1.
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