You’re probably tired. Not just "I stayed up too late watching Netflix" tired, but that deep, bone-heavy exhaustion that makes the stairs feel like a mountain. Maybe your back aches for no reason. Or maybe you’ve caught three colds in two months. Most people assume they just need more coffee or better sleep, but honestly, it’s usually a lack of the "sunshine vitamin." If you're looking for whats high in vitamin d, you’ve likely realized that getting enough of this pro-hormone—yes, it’s actually a hormone, not just a vitamin—is surprisingly difficult in a world where we spend 90% of our time indoors.
It’s a weird nutrient. Most vitamins are easy to find in a salad or a piece of fruit. Vitamin D? Not so much.
The struggle is real because very few foods naturally contain it. Evolutionarily, we were meant to make it through our skin. But between the cubicle life and the (very necessary) use of sunscreen to prevent skin cancer, our natural production has tanked. Research from the National Health and Nutrition Examination Survey (NHANES) suggests that nearly 40% of US adults are clinically deficient. That's not just a minor "low" level; that’s a level where your body starts struggling to absorb calcium, leading to brittle bones and a cranky immune system.
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The Fatty Fish Heavy Hitters
If you want to know whats high in vitamin d in the grocery aisle, head straight to the seafood counter. It’s the gold standard.
Sockeye salmon is the king here. A single 3.5-ounce serving can pack over 500 International Units (IU) of Vitamin D3. But there is a massive catch that most "health" blogs gloss over: the source matters. A study published in the Journal of Steroid Biochemistry and Molecular Biology found that wild-caught salmon contains roughly 75% to 95% more Vitamin D than farmed salmon. Farmed fish are often fed pellets that don't replicate the vitamin-rich diet of wild fish. If you’re buying the cheap Atlantic salmon from the frozen aisle, you’re still getting some D, but it’s a fraction of what the wild stuff offers.
Don't sleep on swordfish either. It's incredibly dense. Just three ounces provides nearly 600 IU. Of course, you have to balance that with mercury concerns, so maybe don't make it a daily staple.
Then there’s the humble sardine. People love to hate them, but they are nutritional powerhouses. Two sardines give you about 10% of your daily needs. They’re also loaded with Omega-3s and calcium because you’re eating the tiny, soft bones. If you can stomach the fishy breath, sardines are arguably the most cost-effective way to fix a deficiency without a pill.
The Cod Liver Oil "Old School" Remedy
Our grandparents weren't wrong. They used to force-feed kids cod liver oil for a reason. One tablespoon—just one—contains roughly 1,360 IU. That’s more than 150% of the Daily Value (DV).
It’s the nuclear option for whats high in vitamin d.
However, be careful. Cod liver oil is also incredibly high in Vitamin A. Too much preformed Vitamin A (retinol) can actually be toxic in high doses over long periods. It’s a delicate balance. If you go this route, you’re basically taking a liquid supplement that happens to come from a fish’s liver. It tastes exactly how you imagine, but the biological payoff is undeniable.
Mushrooms: The Silent Exception
Plants generally don't have Vitamin D. They have Vitamin K, Vitamin C, and plenty of fiber, but they aren't "D" sources. Except for mushrooms.
Mushrooms are fascinating because, much like humans, they synthesize Vitamin D when exposed to ultraviolet (UV) light. But there is a catch. Most button, cremini, or portobello mushrooms you buy at the store were grown in the dark. They have near-zero Vitamin D.
But here is a pro-tip that sounds like fake news but is actually backed by a study in Nutrients: you can "charge" your mushrooms. If you take store-bought mushrooms, slice them, and put them in direct sunlight for about 20 to 30 minutes, their Vitamin D levels skyrocket. They produce Vitamin D2.
Wait, what’s D2?
There are two main forms: D2 (ergocalciferol) and D3 (cholecalciferol). D3 is what your body makes from the sun and what you get from animal products. D2 comes from plants and fungi. For a long time, scientists thought D2 was less effective, but recent trials show that both can raise blood levels, though D3 tends to stay in the system longer. If you’re a vegan or vegetarian asking whats high in vitamin d, UV-treated mushrooms are basically your only whole-food option.
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The Fortified Food Dilemma
Since it's so hard to get enough D from "natural" sources, the government started mandating fortification decades ago. This is why your milk carton boasts about Vitamin D.
- Cow's Milk: Usually 100-120 IU per cup.
- Orange Juice: Some brands add it, providing about 100 IU.
- Cereal: Total, Kellogg’s, and others spray vitamins onto the flakes.
- Plant Milks: Soy, almond, and oat milks are almost always fortified to match cow's milk.
Is it effective? Yes. It prevented a rickets epidemic in children. Is it enough? Probably not for an adult. If the goal is 600–800 IU a day (and many experts like Dr. Michael Holick argue we actually need 1,500–2,000 IU), you’d have to drink a gallon of milk a day. Nobody wants that.
Egg Yolks and the "Don't Toss the Yellow" Rule
We spent the 90s throwing away egg yolks because of cholesterol fears. Big mistake. The yolk is where all the fat-soluble vitamins live. One standard egg yolk has about 40 IU of Vitamin D.
It’s not much. You’d need to eat 15 eggs to hit the bare minimum.
But, similar to the salmon situation, the life of the chicken matters. "Pasture-raised" hens that actually spend time outside in the sun produce eggs with 3 to 4 times more Vitamin D than hens kept in cages. Look for those dark, orange-ish yolks. They aren't just tastier; they are chemically different.
Why Your Body Might Ignore the Food
You could eat salmon and "sun-charged" mushrooms all day and still be deficient. Why? Because Vitamin D is fat-soluble.
If you take a Vitamin D supplement or eat high-D foods on an empty stomach or with a fat-free meal, your body will literally just poop it out. It needs fat to be transported across the intestinal wall. You need to pair your whats high in vitamin d search with healthy fats—avocados, olive oil, or even the fat already in the fish.
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Also, check your magnesium levels. Magnesium is the "key" that unlocks Vitamin D. Without sufficient magnesium, the Vitamin D stays stored and inactive in your body. It’s like having a car with a full tank of gas but no ignition key. According to a review in The Journal of the American Osteopathic Association, as much as 50% of people may be "wasting" their Vitamin D because they are magnesium-deficient.
The Sun vs. Food Debate
Can you get enough from the sun? Maybe.
If you live in Florida and spend 15 minutes outside at noon in a t-shirt, you’ve probably just made 10,000 IU. But if you live in Seattle or London, the angle of the sun in the winter is so low that the atmosphere filters out the UVB rays entirely. You could stand outside naked in January in Boston for eight hours and you wouldn't make a single drop of Vitamin D.
This is the "Vitamin D Winter." During these months, knowing whats high in vitamin d in food becomes a literal survival skill for your mood and bone health.
Actionable Steps for Better Levels
Don't just guess. Get a 25-hydroxy vitamin D blood test. It's the only way to know where you actually stand. Most labs say 30 ng/mL is "normal," but many functional medicine experts suggest 50–70 ng/mL is the "sweet spot" for peak immune function.
- Prioritize Sockeye Salmon: Eat it twice a week. Ensure it is wild-caught.
- The Mushroom Hack: Sun-dry your mushrooms on the windowsill before cooking.
- Eat the Whole Egg: Buy pasture-raised eggs. Stop with the egg-white-only omelets.
- Pair with Fat: Always eat your "D" foods with a source of healthy fat.
- Check Magnesium: Eat pumpkin seeds, spinach, or dark chocolate to ensure you have the co-factors needed to process the vitamin.
If your levels are below 20 ng/mL, food alone will likely never catch you up. You'll need a high-quality D3 + K2 supplement to bridge the gap. Vitamin K2 is crucial because it acts as a traffic cop, making sure the calcium Vitamin D absorbs goes into your bones and not your arteries. Without K2, Vitamin D can actually contribute to arterial calcification over long periods of high dosing.
Focus on the fish, watch the sun, and keep the fat in your diet. Bone health isn't something you think about until it's gone, but your 70-year-old self will thank you for the salmon today.