7 Natural vitamin D sources to boost your intake

Embark on a journey to better health by exploring natural sources of vitamin D for well-being. We all know that feeling when the sun kisses our skin, leaving us invigorated and refreshed.

But did you know that sunshine is one of the key contributors to our daily dose of this essential nutrient? It’s true, and there’s much more to this story than meets the eye.

In this article, we’ll break down the sources of vitamin D that you can easily incorporate into your daily routine. No need for complicated regimens or expensive supplements.

We’ll explore the power of nature’s pantry, from the ocean’s bounty to humble eggs and mushrooms, uncovering the delicious and accessible ways to boost your vitamin D intake.

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How can I increase my vitamin D naturally?

Learn about natural sources of vitamin D to improve bone health and immunity [1]. In today’s indoor-centric lifestyle, it’s essential to find accessible ways to ensure you’re getting enough of this essential nutrient.

1. Sunlight

When it comes to boosting your vitamin D intake, few sources are as natural and readily available as sunlight. Here’s how sunlight can be your ally in maintaining optimal vitamin D levels.

Your skin has a remarkable ability to produce vitamin D when exposed to sunlight. Specifically, the UVB rays from the sun interact with a precursor in your skin to kickstart this essential process.

You don’t need to spend hours in the sun; just 15-20 minutes of sunlight on your face, arms, and legs a few times a week can do the trick. The key is consistency.

To make the most of your sun exposure while avoiding the harsh midday rays, aim for early morning or late afternoon sunlight. This helps reduce the risk of sunburn.

Keep your skin type in mind. Those with darker skin may need slightly more sun exposure because their skin has more melanin, which acts as a natural sunscreen.

While sunlight is a fantastic natural source of vitamin D, it’s essential to strike a balance. Overexposure to the sun can increase the risk of skin damage and skin cancer. Always apply sunscreen if you plan to be in the sun for an extended period.

So, think of sunlight as your vitamin D partner in crime. It’s freely available, natural, and quite effective when managed wisely. Spend some time outdoors, soak in those sunrays, and give your body the vitamin D boost it craves.


2. Fatty fish

Fatty fish, such as salmon, mackerel, and sardines, are not only delectable but also packed with this essential nutrient. They are among the top natural sources of vitamin D. A single serving can provide a substantial portion of your daily requirement.

Cooking up a delicious salmon fillet or sardine salad doesn’t require culinary expertise. These fish can be grilled, baked, or pan-fried with minimal fuss.

Besides vitamin D, fatty fish are loaded with heart-healthy omega-3 fatty acids, which offer a double dose of health benefits.

Incorporating fatty fish into your meals is a breeze. From sushi rolls to sandwiches and pasta dishes, there are countless ways to savor their flavors.

Beyond vitamin D, these fish promote overall well-being by supporting cardiovascular health, reducing inflammation, and even boosting brain function.

The next time you’re planning your menu, consider including some fatty fish. Not only will they tantalize your taste buds, but they’ll also provide a natural dose of vitamin D that your body will thank you for.

3. Eggs

Let’s talk eggs! These humble kitchen staples offer a convenient and budget-friendly way to amp up your vitamin D intake. 

Egg yolks are a surprising source of vitamin D [2]. They contain this nutrient naturally, making them an accessible choice for those seeking to boost their intake.

Whether you like them scrambled, sunny-side up, or in an omelet, eggs are incredibly versatile. They’re also quick to prepare, making them perfect for busy mornings.

Alongside vitamin D, eggs provide a protein punch that keeps you feeling satisfied and energized throughout the day.

Eggs are budget-friendly, making them accessible to a wide range of people. You don’t need to break the bank to enjoy their benefits.

Eggs pair well with various foods, such as whole-grain toast, veggies, and even lean meats. You can create a balanced meal with ease.

If you’re looking for a straightforward way to increase your vitamin D intake, consider incorporating eggs into your daily diet. They’re not just for breakfast; they’re a nutrient-packed addition to any meal.

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4. Mushrooms

How about we talk about mushrooms, the earthy wonders that can aid in your vitamin D intake? Certain mushroom varieties, like shiitake and maitake, have the unique ability to produce vitamin D when exposed to sunlight. 

Mushrooms bring a delightful umami flavor to your dishes. Whether you’re sautéing them for a stir-fry or tossing them in a salad, they enhance your meals with a savory touch.

While not as potent as other sources, vitamin D-rich mushrooms still contribute to your daily intake. They’re an excellent option for vegetarians and vegans.

Mushrooms can be grilled, roasted, stuffed, or simply sautéed. Their adaptability in the kitchen makes them an easy and tasty addition to your diet.

Beyond vitamin D, mushrooms offer many other nutrients like fiber, antioxidants, and B vitamins, making them a healthful choice.

Consider adding these fungi to your culinary repertoire. They’re not just for flavor but can also lend a hand in meeting your vitamin D needs. A tasty and nutritious combo – what’s not to love?

5. Cod liver oil

Explore the world of cod liver oil, a small bottle packed with vitamin D. Cod liver oil is like a liquid vitamin D treasure chest. A small dose can provide a significant boost to your daily intake.

Forget the hassle of complex regimens. A spoonful of cod liver oil is all it takes to give your body the vitamin D it craves [3].

It’s not just about vitamin D; cod liver oil is also a source of vitamin A and omega-3 fatty acids, offering a range of health benefits.

Vitamin D from cod liver oil helps keep your bones strong and healthy, making it particularly valuable as you age.

While it may not be everyone’s favorite flavor, flavored versions are available if the original taste doesn’t suit your palate.

When natural sources of vitamin D are limited or you need a quick, effective solution, consider adding cod liver oil to your routine. It’s a straightforward way to bolster your vitamin D levels and support your overall well-being.

cod liver oil
Photograph: jirkaejc/Envato

6. Fortified foods

Let’s talk about fortified foods, the unsung heroes that have been given a vitamin D boost to enhance your nutrition. Many everyday foods like milk, cereal, and orange juice are fortified with vitamin D. It’s like a little extra sunshine in your diet.

You don’t need to hunt for exotic ingredients; these fortified foods are readily available at your local store, making it easy to incorporate them into your meals.

Whether you’re starting your day with a bowl of cereal or pouring a glass of fortified milk, these foods fit seamlessly into your routine.

There’s a wide range of fortified foods to choose from, catering to different dietary preferences and needs, including dairy-free alternatives.

Beyond vitamin D, these foods often provide essential nutrients like calcium and vitamins, contributing to a balanced diet.

7. Supplements

When natural sources of vitamin D are insufficient, supplements are a reliable option to consider. Vitamin D supplements provide a controlled and precise dose of this essential nutrient, making it easy to meet your daily requirements.

It’s a good practice to consult with a healthcare professional before starting any supplement regimen. They can help determine the right dosage for your specific needs.

Supplements are convenient and can be taken with a glass of water, fitting seamlessly into your daily routine. They can be particularly helpful in regions with limited sunlight during certain seasons, ensuring you maintain optimal vitamin D levels.

There are various types of vitamin D supplements available, including vitamin D2 and vitamin D3. Your healthcare provider can guide you on the best choice [4].

Remember, supplements are a practical solution but should be used judiciously and as advised by a healthcare expert. They can be a valuable addition to your health regimen when needed.


In our search for natural sources of vitamin D, we have discovered a myriad of options to enhance our health and wellness.

These options include exposure to sunlight, as well as consumption of fatty fish, eggs, mushrooms, and fortified foods, each providing their own unique benefits.

Additionally, vitamin supplements can be taken for an extra boost when natural sources are lacking. In conclusion, there are many ways to obtain this vital nutrient.

While we’ve highlighted these natural sources and supplements, your health journey is unique. Tailor your choices to your specific needs and circumstances.

Go ahead, embrace the sun, and enjoy the benefits of a vitamin D-rich lifestyle. Your health is your greatest asset, and with these options, you’re well-equipped to keep it shining bright.


How much sunlight do I need to get my daily vitamin D?

About 15-20 minutes of sun exposure on your face, arms, and legs a few times a week during non-peak hours should suffice.

Can I get enough vitamin D solely from my diet?

While some foods contain vitamin D, it’s often challenging to meet daily requirements without sunlight or supplements, especially in regions with limited sun exposure.

What are the best dietary sources of vitamin D?

Fatty fish like salmon and mackerel, egg yolks, and vitamin D-fortified foods such as milk and cereals are excellent dietary sources.

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[1] https://www.hsph.harvard.edu/nutritionsource/vitamin-d/
[2] https://www.collegenutritionist.com/blog/common-food-sources-of-vitamin-d/
[3] https://www.healthline.com/nutrition/9-benefits-of-cod-liver-oil
[4] https://www.healthline.com/nutrition/vitamin-d2-vs-d3

The information included in this article is for informational purposes only. The purpose of this webpage is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.