Vitamin D Foods For Adults: Daily Needs And Food Sources
Learn how much vitamin D adults need and which foods can provide it, including fatty fish, eggs, fortified milk, plant-based drinks, cereals, yogurt, and mushrooms.
About This Topic
Vitamin D foods for adults include fatty fish, eggs, fortified milk, fortified plant-based drinks, fortified breakfast cereals, some yogurt products, and certain mushrooms.
Vitamin D is naturally present in relatively few foods, so fortified products can be useful sources. The amount of vitamin D in a food can vary by product, country, preparation, and fortification.
How Much Vitamin D Do Adults Need?
According to the U.S. National Institutes of Health, adults ages 19 to 70 need 15 mcg (600 IU) per day, while adults age 71 and older need 20 mcg (800 IU) per day.
These recommendations describe average daily dietary needs. Individual medical circumstances can affect vitamin D recommendations.
Vitamin D Food Sources For Adults
Fatty Fish
Fatty fish such as salmon, trout, tuna, and mackerel are among the best natural food sources of vitamin D.
Salmon
Salmon provides vitamin D together with protein and omega-3 fatty acids.
Eggs
Eggs contain vitamin D in the yolk. They also provide protein, vitamin B12, and choline.
Fortified Milk
Fortified milk can provide vitamin D along with calcium and protein. Check the label for the actual amount.
Plant-Based Drinks
Some soy, almond, oat, and other plant-based drinks are fortified with vitamin D. Choose products based on their nutrition labels.
Fortified Breakfast Cereals
Some breakfast cereals contain added vitamin D. Serving sizes and fortification levels differ between products.
Yogurt
Some yogurt products are fortified with vitamin D. Yogurt can also provide calcium and protein.
Mushrooms
Mushrooms can provide vitamin D2 when appropriately exposed to ultraviolet light. Amounts vary considerably.
Vegetarian Sources
Vegetarian adults can use eggs, dairy foods, and appropriately fortified foods as dietary sources of vitamin D. People following a vegan diet can use fortified plant-based drinks, cereals, and other fortified products when they contain vitamin D.
See Vitamin D Foods For Vegetarians for a more detailed guide.
Building A Vitamin D-Friendly Diet
- Include a variety of nutrient-rich foods rather than relying on one source.
- Check labels for vitamin D fortification.
- Include fatty fish if it fits your eating pattern.
- Use eggs as one dietary source when appropriate.
- Choose fortified milk or plant-based drinks when useful.
- Include foods that also provide calcium and protein.
Food And Sunlight
The body can make vitamin D when skin is exposed to ultraviolet radiation. The amount produced varies according to several factors, including season, location, skin exposure, age, and individual circumstances.
Food is therefore one part of overall vitamin D nutrition rather than the only source.
When Food May Not Be Enough
Some people may have limited vitamin D intake or higher risk of deficiency because of limited sunlight exposure, absorption problems, medical conditions, or other factors. If you are concerned about vitamin D status, discuss testing and supplementation with a qualified healthcare professional.
Frequently Asked Questions About Vitamin D Foods For Adults
How Much Vitamin D Do Adults Need Every Day?
The NIH recommends 15 mcg (600 IU) per day for adults ages 19 to 70 and 20 mcg (800 IU) per day for adults 71 and older.
What Is The Best Food Source Of Vitamin D?
Fatty fish such as trout and salmon are among the best natural food sources. Fortified foods can also provide useful amounts depending on the product.
Can Adults Get Vitamin D From Eggs?
Yes. Egg yolks contain vitamin D and can contribute to dietary intake.
Can Vegetarians Get Vitamin D From Food?
Yes. Eggs, dairy foods, and appropriately fortified products can provide vitamin D for vegetarians. Vegan diets can use fortified plant-based products and other reliable fortified sources.
Should Adults Take A Vitamin D Supplement?
Supplement needs depend on diet, sunlight exposure, risk factors, medical conditions, and vitamin D status. A healthcare professional can help determine whether supplementation is appropriate.
