I’m an RD, and Here’s How I Boost Vitamin D in the Winter

But this isn’t the whole story—our food choices aren’t pulling their weight either, thanks in part to a limited list of foods that actually provide vitamin D in significant quantities. This dual problem has put vitamin D on the list of dietary components of public health concern, per the U.S. Department of Agriculture (USDA). Basically, this means many Americans aren’t meeting vitamin D needs either through sunshine, supplements, or meals, posing a risk to our overall health.

Let’s face it, even if someone wanted to boost their vitamin D through food alone, the options are pretty limited. Think about it—how often are you whipping up a meal centered around cod liver oil or munching on UV-exposed mushrooms? Not very often, right? While fatty fish like salmon and mackerel do help boost levels, they’re not always staples in the average American meal plan.

Getting the recommended 600 international units (IU) of vitamin D daily is easier than you might think—no supplements needed! By learning a bit about which foods are naturally high in vitamin D, you can add them to your meals and easily reach your goal. Foods like fatty fish (such as salmon or mackerel), egg yolks, and fortified options like milk or orange juice can be delicious and simple ways to boost your intake. With small, thoughtful changes to your diet, you’ll be well on your way to meeting your daily vitamin D needs.

How Much Vitamin D Do You Need Every Day?

Vitamin D is essential for maintaining overall health, particularly in promoting bone health and dental integrity. Additionally, vitamin D supports immune system function, helping fend off illnesses and infections. It also may play a role in regulating mood, warding off symptoms of depression, and assist in supporting heart health. In a nutshell? Vitamin D is pretty important.

Per the National Institute of Health (NIH), women should shoot for 600 IU (or 15 micrograms) of vitamin D every day. Those over 70 should aim for an additional 200 IU (5 micrograms) of vitamin D, for a total of 800 IU/day (20 micrograms).

Though this is a general guideline, The Endocrine Society does note that certain groups may need more than the RDA for vitamin D, including pregnant people and people with high-risk pre-diabetes.

How to Include 600 IU Vitamin D in Your Diet

Finding food sources of Vitamin D can be challenging, as this nutrient isn’t naturally occurring in many food choices. Including vitamin D in your diet can be particularly challenging if you follow a vegan lifestyle. Data suggests those who follow a vegan diet consume less vitamin D versus those who include some animal-based proteins in their diets.

Natural sources of vitamin D include fatty fish like salmon, mackerel, and sardines. Additionally, beef liver and egg yolks contain small amounts. Fortified foods play a significant role in helping individuals meet their vitamin D needs; for instance, many dairy products, such as milk and yogurt, along with plant-based alternatives like almond milk and soy milk, are fortified with vitamin D.

Mushrooms are unique for being the only food in the produce aisle with the ability to increase its vitamin D levels through exposure to UV light or sunlight. Some mushroom farmers literally expose their mushrooms to UV lights to allow for more vitamin D production. (Think of it like a tanning bed for mushrooms.) Cremini and portobello mushrooms contain higher levels of the plant sterol, ergosterol, which converts to vitamin D when it is exposed to UV light. Because of this, these varieties can contain higher natural amounts of vitamin D. To determine if mushrooms contain vitamin D, check the packaging for labels indicating UV exposure or verify if they were specifically labeled as “vitamin D enriched.”

So, how do you hit that 600 IU mark without indulging in copious amounts of beef liver and egg yolks? Here are five sample days that I use as reference during the darker winter months that accomplish the goal of providing over 600 IU of vitamin D. Of course, if your healthcare provider has advised that you aim for more than 600 IU vitamin D/day, defer to their advice.

Day 1

1 can Safe Catch smoked trout (480 IU)

1 cup dairy milk (100 IU)

4 ounces Activia Yogurt (64 IU)

TOTAL = 644 IU

Day 2

1 serving Original Cheerios (160 IU)

1 serving SILK Kids Pea and Oatmilk Blend Plant-Based Milk (160 IU)

1 serving Plain Almond Kite Hill Yogurt (108 IU)

1 serving Pan’s Mushroom Jerky (256 IU)

TOTAL = 684 IU

Day 3

1 serving Buck n’ Honey Clusterbucks (800 IU)

TOTAL = 800 IU

Day 4

1 serving Uncle Matt’s Ultimate Immune Juice (400 IU)

3 ounces sockeye salmon (447 IU)

TOTAL = 847 IU

Day 5

1 Cookie Dough Crunch MOSH Bar (120 IU)

1 serving UV-exposed portobella mushrooms (384 IU)

1 Eggland’s Best Egg (240 IU) (Fun Fact: Eggland’s Best Eggs contain more vitamin D than ordinary eggs—6 times more, in fact—but you can keep your favorite egg brand and still hit your daily goal.)

TOTAL = 744 IU