Top 7 foods to naturally boost your vitamin D levels and support bone, immune, and mood health.

 1. Fatty Fish

Salmon, mackerel, and sardines are top natural sources of vitamin D3, delivering up to 1,000 IU per 100g and rich in anti-inflammatory omega-3 fatty acids.

 2. Cod Liver Oil

Just 1 teaspoon of cod liver oil gives you 450–500 IU of vitamin D, plus high amounts of vitamin A and heart-healthy omega-3s.

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 3. Egg Yolks

One large egg yolk contains 35–40 IU of vitamin D. Choose pasture-raised eggs for up to 5x more D than regular eggs.

 4. UV-Exposed Mushrooms

Mushrooms exposed to sunlight or UV light naturally produce vitamin D2, offering 400–700 IU per 100g — ideal for vegetarians and vegans.

 5. Fortified Foods

Many foods are fortified with vitamin D, including milk, orange juice, cereals, and plant-based drinks, check the label for D2 or D3, typically 100–130 IU per serving.

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 6. Beef Liver

Beef liver delivers 40–50 IU of vitamin D per 100g and is loaded with vitamins A, B12, iron, and protein. Consume in moderation due to high vitamin A.

 7. Canned Tuna

A budget-friendly source of vitamin D, canned tuna contains about 270 IU per 100g. Consume in moderation due to mercury levels.

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