7 Foods That Will Prevent Vitamin-D Deficiency (2025)

Being outdoors is the best way to get our daily intake of Vitamin D. But being in quarantine has kept us all indoors and away from the sun. Even before quarantine, 40% of people in the U.S. have Vitamin-D deficiency. That number is much higher now. Mayo Clinic recommends a minimum daily intake of 600 IU of Vitamin D. Without being outside or intentionally eating foods high in Vitamin D, it’s difficult to consume the recommended amount.

 Some links may be affiliate links which means if you choose to make a purchase, I may earn a small commission at no extra cost to you. Thanks for your support!

Why do we even need Vitamin D? Vitamin D helps our bodies absorb calcium. It helps keep our bones, muscles, and teeth strong and healthy. It’s even more important for children because they will need it for bone growth and development. Vitamin D is really important for getting a healthy immune system. Below are foods high in Vitamin D you should add to your diet as soon as your next meal.

Cereal

Cereal is a great source of Vitamin-D only if it is made with whole grains and is low in added sugars. You’ll often find 100 IUs of Vitamin D in one cup of cereal which is equivalent to getting almost 15% of your daily intake of Vitamin-D. In addition to Vitamin-D, it is high in fiber, protein, and magnesium which are all essential nutrients for a healthy body. We recommended the brand Kashi for organic, non-GMO, whole grain, and healthy cereal.

2. Milk

Drinking one cup of milk already gives you 15% of your daily recommended intake of Vitamin D! Throw some cereal in there and you’ll have close to 30% of your daily value. If you’re lactose intolerant or don’t like milk, opt for almond or soy milk and you’ll still get similar benefits. If you’re buying cow milk, it’s highly recommended to buy organic milk. Organic milk is free from antibiotics and has higher levels of omega-3 which can reduce the risk of cardiovascular disease. Also, organic milk can actually last longer than regular milk because it is sterilized at high temperatures. An organic milk brand we recommend is Stonyfield.

3. Sockeye Salmon

Salmon is one of the most Vitamin D rich foods on the planet. It’s is one of the most nutritious foods on this planet. 3 ounces of this superfood already gives you 70% of your daily intake of Vitamin D. Sockeye salmon, in particular, gives you a greater amount of omega-3 fatty acids in comparison to other types of salmon. In addition to Vitamin-D nutrients, salmon is a good source of protein, potassium, selenium, and antioxidants. It helps with heart health, some types of cancer, and dementia.

4. Egg Yolk

If you’ve been avoiding egg yolk, think twice. It’s jam-packed with the healthiest nutrients like Vitamin A, D, E, K, omega-fats, and more. Just one egg can give you 10% of your daily intake of Vitamin D. Many people try to avoid egg yolk because of its high cholesterol levels. But by doing so, they’re missing out on a lot of essential nutrients that the yolk provides. Egg yolk raises your good HDL cholesterol and has no effect on your bad LDL cholesterol. As long as you’re not eating more than 3 eggs a day or however many your body should intake, the cholesterol shouldn’t be a huge concern.

5. Mushrooms

This is the only vegetable with the highest amount of Vitamin D – if grown correctly. Look for mushrooms that are grown under the sun instead of in the dark since mushroom’s exposure to UV light produces Vitamin D. One cup of this goodness gives you almost half of your daily intake. Time to mix it into your egg scrambles (with the yolk of course) and soups! Additionally, mushrooms are low in calories, high in fiber, protein, and antioxidants. Similar to salmon, eating mushrooms can mitigate risks of heart disease and cancer.

6. Cod Liver Oil

Cod liver oil is a popular supplement that is extracted from the liver of Atlantic cod. For years and years, cod liver has been used to treat arthritis and rickets, which is the softening of bones caused by a deficiency in Vitamin D. With just 2 460mg cod liver oil soft gels, you’ve already taken your recommended daily intake. It’s a great substitute if you don’t like eating fish.

Our top pick for cod liver oil supplements is Carlson’s Wild Norwegian Cod Liver Oil. They sustainably source the highest quality Atlantic cod off the Norway coast. The soft gels are non-GMO, and their freshness, potency, and purity are all guaranteed. These capsules will support heart, brain, and joint health.

7. Dietary Supplements

Vegans usually have a difficult time taking in enough Vitamin D because of their dietary restrictions. Even if you aren’t vegan, eating 600 IU worth of Vitamin D a day is easy to forget. That’s where dietary supplements can come in. There are tons of choices out there to choose from but normally you should opt for Vitamin D supplements that have the following:

is trusted by healthcare professionals
does not have unnecessary ingredients like artificial sweeteners or colors
nutrient bioavailability so your body can absorb all the nutrients
a plus: organic options

Based on the quality of the supplement and its reviews, these are two of the best Vitamin D options to choose from.

For toddlers, here are the best organic multivitamins choices with Vitamin D.

Best Softgel: NatureWise Vitamin D3

This one has over 14,000 reviews on Amazon with over 80% 5-stars. This softgel is free from the top food allergens including soy, corn, dairy, peanuts, and fish. It’s also certified organic, is gluten-free, and non-GMO. Each softgel has 5000 IU so you can take one every couple of days.

Best Chewable: Garden of Life Vegan D3 Chewable

If you’re not a fan of softgels, try this chewable one from Garden of Life. This supplement is certified organic, vegan, and non-GMO. It’s also raspberry lemon flavor but does not have added sugars. It has a dose of 2000 IU, so you can take one a day.