Which foods are high in vitamin D?

Which foods are the best sources of vitamin D? And why do we need to make sure we get enough? BHF’s Senior dietitian Victoria Taylor explains.

Why do we need vitamin D?

We need vitamin D to keep our bones, teeth, and muscles healthy. One in six adults in the UK has low levels of vitamin D in their blood, which means they are at greater risk of developing a deficiency.

Which foods are high in vitamin D?

The best food sources of vitamin D are oily fish, including salmon, mackerel, and sardines. Other sources include egg yolks, red meat, and liver.

Vitamin D is added to some foods too, including breakfast cereals, plant milks and fat spreads. Check information on-pack to see if this applies to the products you buy. In some countries cow’s milk is fortified with vitamin D, but not in the UK.

How much vitamin D do I need per day?

Even if you eat vitamin D-rich foods, it’s unlikely that you will get all the vitamin D you need from your food. It’s recommended that we have 10 micrograms of vitamin D each day, but the average intake in the UK from food is thought to be less than three micrograms. Most of our vitamin D is made through our skin when we are outside in daylight.

From April to September in the UK, sunlight plus a healthy balanced diet will be enough to meet most people’s needs. From October to March, it’s recommended that we take a vitamin D supplement. People who don’t go outside much, or who cover up when they go outside, and young children and babies, should take a supplement all year round.

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