nutrient

Vitamin D

A fat-soluble vitamin that helps calcium absorption and supports normal bone, muscle and immune function.

Educational draft · Human scientific and editorial review pending. About review status

How much do we need?

EFSA sets this adequate intake for healthy adults and children over age 1, assuming little vitamin D is made in the skin. It covers total intake from food and supplements, not an extra supplement dose.

EFSA adequate intake

15 µg/day600 IU per day

Skin can make vitamin D in sunlight. Oily fish supply it naturally, while fortified foods have it added.

Forms

Vitamin D2 (ergocalciferol)
D2 is one of the two main forms of vitamin D.
Vitamin D2 (ergocalciferol) is a named chemical form within its parent vitamin family.
Evidence: Established · Source checked 2026-09-05 · Sources: NIH Office of Dietary Supplements: Vitamin D: Fact Sheet for Health Professionals
Vitamin D3 (cholecalciferol)
D3 is one of the two main forms of vitamin D.
Vitamin D3 (cholecalciferol) is a named chemical form within its parent vitamin family.
Evidence: Established · Source checked 2026-09-05 · Sources: NIH Office of Dietary Supplements: Vitamin D: Fact Sheet for Health Professionals

Roles and processes

Sunlight
Sunlight helps skin make vitamin D.
UVB radiation can convert a compound in uncovered skin into previtamin D3, which then becomes vitamin D3.
Evidence: Established · Source checked 2026-09-04 · Sources: NIH Office of Dietary Supplements: Vitamin D: Fact Sheet for Health Professionals
Calcium absorption
Vitamin D promotes Calcium absorption
Vitamin D promotes calcium absorption in the gut and supports the active transport pathway.
Evidence: Established · Source checked 2026-09-04 · Sources: NIH Office of Dietary Supplements: Vitamin D: Fact Sheet for Health Professionals
Bone
Vitamin D supports mineralisation in Bone
Vitamin D helps maintain the calcium and phosphate concentrations needed for normal bone mineralization and remodeling.
Evidence: Established · Source checked 2026-09-04 · Sources: NIH Office of Dietary Supplements: Vitamin D: Fact Sheet for Health Professionals; European Food Safety Authority: Vitamin D: EFSA sets dietary reference values
Immune function
Vitamin D is involved in Immune function
Vitamin D has a recognized role in immune function. This relationship alone does not establish that taking a supplement prevents or treats an infection.
Evidence: Established · Source checked 2026-09-04 · Sources: NIH Office of Dietary Supplements: Vitamin D: Fact Sheet for Health Professionals

Food sources

Food & serving	Vitamin D	Share of 15 µg
Rainbow troutFarmed, cooked · 85 g (3 oz)Natural	16.2 µg	108%
Sockeye salmonCooked · 85 g (3 oz)Natural	14.2 µg	95%
UV-exposed mushroomsWhite, raw, sliced · ½ cupUV-treated	9.2 µg	61%
Fortified plant drinkVarious U.S. brands · 1 cupAdded	2.5–3.6 µg	17–24%
Fortified milkU.S. 2% fat milk · 1 cupAdded	2.9 µg	19%
Fortified cerealU.S. product with 10% vitamin D Daily Value · 1 labelled servingAdded	2.0 µg	13%
Atlantic sardinesCanned in oil, drained · 2 sardinesNatural	1.2 µg	8%
EggLarge, scrambled · 1 eggNatural	1.1 µg	7%
Light tunaCanned in water, drained · 85 g (3 oz)Natural	1.0 µg	7%

Food values are from NIH ODS. Servings differ; these are examples, not equal portions. Fortified amounts vary by product and country, so check the carton or packet. Percentages use EFSA’s 15 µg intake, not the EU label value. Values are rounded.

Explore more foods

Food composition

Salmon
Salmon provides vitamin D.
Salmon naturally contains vitamin D. The amount varies with the species, preparation and serving.
Evidence: Established · Source checked 2026-09-04 · Sources: NIH Office of Dietary Supplements: Vitamin D: Fact Sheet for Health Professionals; USDA Agricultural Research Service: FoodData Central
Fortified oat drink
Vitamin D may be added to Fortified oat drink; check the label.
Vitamin D is commonly added to plant-based drinks, but fortification and amounts vary. The product label is the direct evidence for a specific drink.
Evidence: Context-dependent · Source checked 2026-09-04 · Sources: UK Scientific Advisory Committee on Nutrition and Committee on Toxicity: Health benefits and risks of consuming plant-based drinks: summary; European Commission: Addition of vitamins and minerals to foods
Whole egg, raw, frozen and pasteurized2.3 µgper 100 g
Vitamin D is present in Whole egg, raw, frozen and pasteurized.
Whole egg, raw, frozen and pasteurized contains 2.3 µg Vitamin D (D2 + D3) per 100 g in this USDA entry. Preparation: Egg, whole, raw, frozen, pasteurized. FoodData Central ID 323604.
Evidence: Established · Source checked 2026-09-05 · Sources: U.S. Department of Agriculture, Agricultural Research Service: FoodData Central Foundation Foods, April 2026 JSON release
Braised chicken drumstick0.1 µgper 100 g
Vitamin D is present in Braised chicken drumstick.
Braised chicken drumstick contains 0.1 µg Vitamin D (D2 + D3) per 100 g in this USDA entry. Preparation: Chicken, broilers or fryers, drumstick, meat only, cooked, braised. FoodData Central ID 331897.
Evidence: Established · Source checked 2026-09-05 · Sources: U.S. Department of Agriculture, Agricultural Research Service: FoodData Central Foundation Foods, April 2026 JSON release
Light tuna, canned in water, drained1.2 µgper 100 g
Vitamin D is present in Light tuna, canned in water, drained.
Light tuna, canned in water, drained contains 1.2 µg Vitamin D (D2 + D3) per 100 g in this USDA entry. Preparation: Fish, tuna, light, canned in water, drained solids. FoodData Central ID 334194.
Evidence: Established · Source checked 2026-09-05 · Sources: U.S. Department of Agriculture, Agricultural Research Service: FoodData Central Foundation Foods, April 2026 JSON release

Show 7 more

Low-fat milk, 1% and fortified1.06 µgper 100 g
Vitamin D is present in Low-fat milk, 1% and fortified.
Low-fat milk, 1% and fortified contains 1.06 µg Vitamin D (D2 + D3) per 100 g in this USDA entry. Preparation: Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D. FoodData Central ID 746772.
Evidence: Established · Source checked 2026-09-05 · Sources: U.S. Department of Agriculture, Agricultural Research Service: FoodData Central Foundation Foods, April 2026 JSON release
Soy milk, unsweetened and shelf-stable0.681 µgper 100 g
Vitamin D is present in Soy milk, unsweetened and shelf-stable.
Soy milk, unsweetened and shelf-stable contains 0.681 µg Vitamin D (D2 + D3) per 100 g in this USDA entry. Preparation: Soy milk, unsweetened, plain, shelf stable. FoodData Central ID 1999630.
Evidence: Established · Source checked 2026-09-05 · Sources: U.S. Department of Agriculture, Agricultural Research Service: FoodData Central Foundation Foods, April 2026 JSON release
Oat milk, unsweetened and refrigerated1.7 µgper 100 g
Vitamin D is present in Oat milk, unsweetened and refrigerated.
Oat milk, unsweetened and refrigerated contains 1.7 µg Vitamin D (D2 + D3) per 100 g in this USDA entry. Preparation: Oat milk, unsweetened, plain, refrigerated. FoodData Central ID 2257046.
Evidence: Established · Source checked 2026-09-05 · Sources: U.S. Department of Agriculture, Agricultural Research Service: FoodData Central Foundation Foods, April 2026 JSON release
Plain whole-milk yogurt0.778 µgper 100 g
Vitamin D is present in Plain whole-milk yogurt.
Plain whole-milk yogurt contains 0.778 µg Vitamin D (D2 + D3) per 100 g in this USDA entry. Preparation: Yogurt, plain, whole milk. FoodData Central ID 2259793.
Evidence: Established · Source checked 2026-09-05 · Sources: U.S. Department of Agriculture, Agricultural Research Service: FoodData Central Foundation Foods, April 2026 JSON release
Atlantic salmon, farmed, raw (SR Legacy 2018)11 µgper 100 g
Vitamin D is present in Atlantic salmon, farmed, raw (SR Legacy 2018).
Atlantic salmon, farmed, raw (SR Legacy 2018) contains 11 µg Vitamin D (D2 + D3) per 100 g in this USDA entry. Preparation: Fish, salmon, Atlantic, farmed, raw. FoodData Central ID 175167.
Evidence: Established · Source checked 2026-09-05 · Sources: U.S. Department of Agriculture, Agricultural Research Service: FoodData Central SR Legacy, April 2018 JSON release
Atlantic salmon, farmed, cooked (SR Legacy 2018)13.1 µgper 100 g
Vitamin D is present in Atlantic salmon, farmed, cooked (SR Legacy 2018).
Atlantic salmon, farmed, cooked (SR Legacy 2018) contains 13.1 µg Vitamin D (D2 + D3) per 100 g in this USDA entry. Preparation: Fish, salmon, Atlantic, farmed, cooked, dry heat. FoodData Central ID 175168.
Evidence: Established · Source checked 2026-09-05 · Sources: U.S. Department of Agriculture, Agricultural Research Service: FoodData Central SR Legacy, April 2018 JSON release
Atlantic sardines, canned in oil (SR Legacy 2018)4.8 µgper 100 g
Vitamin D is present in Atlantic sardines, canned in oil (SR Legacy 2018).
Atlantic sardines, canned in oil (SR Legacy 2018) contains 4.8 µg Vitamin D (D2 + D3) per 100 g in this USDA entry. Preparation: Fish, sardine, Atlantic, canned in oil, drained solids with bone. FoodData Central ID 175139.
Evidence: Established · Source checked 2026-09-05 · Sources: U.S. Department of Agriculture, Agricultural Research Service: FoodData Central SR Legacy, April 2018 JSON release

Worth knowing

A sunny window does not count. Glass blocks the UVB light needed for skin to make vitamin D. This is not a reason to seek unprotected sun exposure.
Fat helps absorption. Vitamin D is absorbed better when there is fat in the gut, though some is absorbed without it.
D₂ and D₃ both count. Both forms raise vitamin D levels in blood. D₃ generally raises them more and keeps them higher for longer.
Sunlight is not a fixed dose. Season, latitude, time of day, age and skin pigmentation all affect skin production. There is no single sun-exposure time that works for everyone.

A closer look

How does the body activate it?

Vitamin D needs two conversions before the body can use its active form.

01Skin + gut

D₂ and D₃

Ultraviolet B light (UVB) starts D₃ production in skin. Food and supplements supply D₂ or D₃.

02Liver

Circulating form

The liver makes calcidiol, or 25(OH)D. This is the form measured in blood tests.

03Kidney

Active form

A second conversion, mainly in the kidneys, makes the active hormone calcitriol.

04Intestine + tissues

Calcium regulation

The active form helps regulate calcium and phosphate, supporting bone mineralisation.

NIH ODS

Why do labels and upper limits show different numbers?

EU label NRV

5 µg

Used for percentages on EU food labels. It is not an intake target.

Source

EFSA adult upper level

100 µg/day

Long-term total-intake safety ceiling. It is not a target.

Source

What does a blood test tell you?

Blood tests measure 25(OH)D, the main marker of vitamin D status. Thresholds differ between authorities; a result needs clinical context.

U.S. NASEM interpretation, as summarised by NIH ODS
25(OH)D · nmol/L	Interpretation
<30 nmol/L	Risk of deficiency
30 to <50 nmol/L	Potential inadequacy
≥50 nmol/L	Sufficient for most
>125 nmol/L	Adverse effects possible

The higher range is a separate caution, not an extension of “sufficient”. These are population thresholds, not a diagnosis.

Source: NIH ODS

What can affect vitamin D status?

Limited sunlight exposure
Darker skin
Older age
Conditions that limit fat absorption
Obesity or gastric bypass surgery

Source: NIH ODS

What matters with supplements?

Too little over time. Severe or prolonged deficiency can cause rickets in children and osteomalacia in adolescents and adults.

Too much from supplements. Excessive supplemental intake can raise calcium in the blood and urine to harmful levels.

Medication context. Vitamin D supplements can interact with some medicines, including orlistat, statins, steroids, and thiazide diuretics.

Age, pregnancy, medicines and medical conditions can change which guidance applies. A pharmacist or clinician can help interpret that context.

Source: NIH ODS

What changes in winter?

References

Checked 2026-09-04.
Local draft; human scientific review pending.

Take it into the kitchen

Explore this nutrient in simple meals. Recipe pages show estimated amounts and missing data.

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Lemon salmon pea pasta · 20 min →

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