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Beef liver, egg yolks, and cheese have small amounts of vitamin D.

Fatty fish (like trout, salmon, tuna, and mackerel) and fish liver oils are among the best natural sources of vitamin D.

Vitamin D is added to many breakfast cereals and to some brands of orange juice, yogurt, margarine, and other food products.

But foods made from milk, like cheese and ice cream, are usually not fortified. Many plant-based alternatives such as soy milk, almond milk, and oat milk are similarly fortified. milk supply is fortified with about 3 mcg (120 IU) vitamin D per cup.

Check the Nutrition Facts label for the amount of vitamin D in a food or beverage. Fortified foods provide most of the vitamin D in the diets of people in the United States. Very few foods naturally contain vitamin D. Pregnant and breastfeeding teens and women Average daily recommended amounts are listed below in micrograms (mcg) and International Units ( IU): Life Stage The amount of vitamin D you need each day depends on your age. Your immune system needs vitamin D to fight off invading bacteria and viruses. Your muscles need it to move, and your nerves need it to carry messages between your brain and your body. Your body needs vitamin D for other functions too. Together with calcium, vitamin D helps protect you from developing osteoporosis, a disease that thins and weakens the bones and makes them more likely to break. It helps your body absorb calcium, one of the main building blocks for strong bones. Vitamin D is a nutrient you need for good health. For more details, see our health professional fact sheet on Vitamin D.įor information on vitamin D and COVID-19, see Dietary Supplements in the Time of COVID-19.

This is a reader-friendly overview of Vitamin D.

Where can I find out more about vitamin D?.

Does vitamin D interact with medications or other dietary supplements?.

What are some effects of vitamin D on health?.

What happens if I don’t get enough vitamin D?.

What kinds of vitamin D dietary supplements are available?.