What foods are major sources of vitamin D?

Major food sources of vitamin D include milk, fish oil, and fortified margarine. These foods are especially important because relatively few foods naturally contain substantial amounts of vitamin D.

Fatty fish and fish-liver oils are among the richest dietary sources. Cod-liver oil, for example, contains vitamin D along with vitamin A, while salmon, trout, tuna, and mackerel provide vitamin D in their flesh. Milk is usually a source because it is commonly fortified, meaning vitamin D has been added during processing rather than occurring naturally in large quantities.

Fortified margarine has also been used as a practical way to increase vitamin D intake. Other fortified foods may include breakfast cereals, some orange juices, yogurts, and plant-based milk alternatives, depending on the country and product label. Vitamin D supports calcium absorption and bone health; the body can also produce vitamin D in the skin after exposure to ultraviolet-B sunlight.