Foods containing vitamin D

Which foods contain vitamin D?

According to the NIH Office of Dietary Supplements (ODS), vitamin D occurs naturally in the flesh of fatty fish (trout, salmon, tuna, mackerel), fish liver oils, beef liver, egg yolk, and cheese. Beef liver, egg yolk, and cheese contain small amounts, mainly in the D3 form. ^[1]

The table below is taken from the NIH’s selected food table; the values are given for standard servings in the US and for US products. The content and serving size of products in Türkiye may differ. ^[1] In the same list the range for mushrooms is very wide; the US Dietary Guidelines serving list gives a range for mushrooms that varies between 0 and 1,110 IU per 1 cup. ^[2]

The table is an indicator of order of magnitude, not a shopping list. The species of the same fish, whether it was farmed or wild, and the cooking method can change the amount; the US list gives a range such as 383–570 IU for salmon in the same serving; the same list gives 231 IU for 85 g of canned light tuna and 164 IU for 85 g of canned sardines, which is higher than the values in the NIH table. ^[2]

Are D2 and D3 in foods the same?

No. Animal foods contain mainly D3 (cholecalciferol), while mushrooms contain mainly D2 (ergocalciferol). According to the review by Cardwell and colleagues, D2 is the most common form in mushrooms, with less D3 and D4. ^[3]

When mushrooms are exposed to UV light (sun or UV lamp), they can form nutritionally meaningful amounts of vitamin D. The same review reports that the D2 level in UV-exposed mushrooms can decrease with storage and cooking, but when consumed before the expiration date it remains above 10 µg per 100 grams. This is a review finding; for a supermarket product, the actual amount should be learned from the label and the manufacturer. ^[3]

The difference between D2 and D3 has also been debated clinically. The NIH states that both raise blood 25(OH)D levels and appear equivalent in curing rickets, while most of the evidence indicates that D3 raises the level more and maintains it longer. ^[1] The meta-analysis of randomized trials by Tripkovic and colleagues found D3 to be more effective than D2; the difference is marked with single-high-dose methods and disappeared with daily use. ^[4] These are findings on supplementation; the practical value of mushrooms on a plate should be assessed separately from them.

Are there fortified foods in Türkiye?

According to the 2026 expert consensus in Türkiye, no systematic vitamin D fortification policy is applied in the country, mandatory fortification is very limited, and customary food intake is generally low. The authors also note that the actual daily dietary intake of adults is not known in Türkiye. ^[6]

For this reason, the product package matters separately. The addition of vitamins to foods is framed by the relevant regulation of the Turkish Food Codex; the regulation prohibits adding vitamins and minerals to unprocessed foods including fruit, vegetables, red meat, poultry, and fish. ^[7] Whether a product is fortified with vitamin D and the amount per serving should be learned not from this page but from the nutrition facts table on the label. This guide does not provide a verified list of which products in Türkiye contain how much vitamin D.

Do foods meet the daily requirement?

The Food and Nutrition Board references cited by the NIH are an RDA of 15 µg (600 IU) per day for ages 1–70 and 20 µg (800 IU) for ages over 70; for infants, 10 µg (400 IU) has been set as an adequate intake. These values were calculated on the assumption that the person gets very little vitamin D from the sun. ^[1]

Looking at the table against this reference, the gap is visible: an egg provides 1.1 µg and a glass of fortified milk 2.9 µg. A serving of a fatty fish such as trout or salmon, on the other hand, can by itself meet a large part of the daily reference; in the NIH table, the amount in canned tuna and sardines is much lower. However, fish may not be a food consumed regularly every day. The US Dietary Guidelines also state that it can be difficult to get enough from foods that naturally contain vitamin D and that fortified foods and discussing supplements with a health professional may be considered. ^[2]

The voted recommendation table of the Türkiye expert consensus states that where dietary intake is inadequate (e.g., limited availability of vitamin D–fortified foods), supplementation of 600 IU per day may be considered; the narrative text also recommends taking 600 IU as a supplement, on the grounds that daily intake in Türkiye is unknown and adult diets are not fortified; this is an expert opinion, and this page does not recommend a personal amount. Who may need supplementation is covered on the when to take and deficiency symptoms pages. ^[6]

How is vitamin D formed from sun, and what affects it?

The skin’s 7-dehydrocholesterol absorbs UVB rays (about 290–320 nm) and is converted to previtamin D3 and then to D3. Season, time of day, day length, cloud cover, air pollution, skin melanin, and sunscreen affect synthesis; older adults and people with dark skin produce less vitamin D from the sun. UVB does not pass through glass, so sun behind a window does not form vitamin D. ^[1] The review by Wacker and Holick also adds latitude, altitude, age, and passage through plastic/glass to the same list. ^[5]

This page does not recommend minutes for sun exposure. The NIH says that because of these factors and individual differences in response, it is difficult to give a clear guideline on the sun exposure needed; the ranges given by some expert bodies are mentioned only as examples. The Türkiye expert consensus gives a time window for short, non-erythemal exposure in the April–September period, but the same text emphasizes that long exposure without sunscreen increases the risk of skin cancer and that a vitamin D–focused approach should be kept short and then include protection. ^{[1] [6]}

This page does not steer toward deliberate tanning or tanning beds for vitamin D. The NIH states that frequent tanning bed use can raise 25(OH)D levels above 150–200 ng/mL, while natural sun is not believed to cause vitamin D poisoning. ^[1] The topic of excessive elevation is covered separately on the vitamin D excess page.

What happens when diet and sun are not enough?

The table does not show that every person’s needs will be met even when sun and diet are considered together. Age, skin color, covering clothing, place of residence, and time spent indoors change synthesis. Deficiency is reported to be common in Türkiye. ^[6]

In this case supplementation may come up; however, which form and amount is appropriate is determined with a physician according to personal risk and test result. Product types are examined on the vitamin D drugs and supplements page, and the official program specific to infants on the vitamin D in infants page. This guide does not recommend a personal dose.

Main guide: What is vitamin D?