Visitor Questions

There are two forms of vitamin D (D2 and D3). Both forms are found in very few foods.In fact, it requires very special effort for people who are reliant on foods alone (versus sun exposure) to reach their daily vitamin D needs.

It can be done, however. It is easiest to do if you like fish. Salmon, for instance, contains more than the Daily Value (DV) in just a single serving. Sardines contain over 40% of the DV, and tuna contains just under 25%.

Pasture-raised eggs are a good source of dietary vitamin D, with about 10% of the DV per egg. The vitamin D is concentrated in the yolk, so you’ll need to eat the whole egg to get it. Some mushroom species, including shiitake, contain as much as 5% of the DV of vitamin D as D2.

The richest sources of vitamin D in the American diet are however not from whole natural foods but fortified, processed foods. Virtually all commercial cow’s milk sold in the U.S. has been fortified with vitamin D; one quart contains 100% of the DV for vitamin D, which means that each 8 ounce glass contains a little over one quarter of the daily requirement. At one time, there was a big problem with these fortification programs with the food having too much or too little vitamin D, but recent surveys confirm foods now contain a more predictable level of vitamin D. If you enjoy cow’s milk and do well with this food, it can make an outstanding contribution to your vitamin D intake. Our recommended form of cow’s milk is grass-fed, and if cows have had ample access to the outdoors and sunlight, their milk may contain vitamin D even if non-fortified. One additional note here: cholecalciferol is the form of vitamin D3 used in fortifying milk.

The recommended daily allowance for vitamin D is 600 IU per day for adults. The tolerable upper limit for vitamin D is 4,000 IU daily.

Vitamin D is listed in our essential nutrients section of the website. You can learn more about vitamin D, food sources, circumstances that might contribute to deficiency, safety, public health recommendations and more via this URL: Vitamin D