Nutrition Atlas⌘ K

nutrient

Vitamin D

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

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.

  • 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.

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.

  • Calcium absorption
    Vitamin D promotes Calcium absorption

    Vitamin D promotes calcium absorption in the gut and supports the active transport pathway.

  • Bone
    Vitamin D supports mineralisation in Bone

    Vitamin D helps maintain the calcium and phosphate concentrations needed for normal bone mineralization and remodeling.

  • 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.

Food sources

Food & servingVitamin DShare of 15 µg
Rainbow troutFarmed, cooked · 85 g (3 oz)Natural16.2 µg108%
Sockeye salmonCooked · 85 g (3 oz)Natural14.2 µg95%
UV-exposed mushroomsWhite, raw, sliced · ½ cupUV-treated9.2 µg61%
Fortified plant drinkVarious U.S. brands · 1 cupAdded2.5–3.6 µg17–24%
Fortified milkU.S. 2% fat milk · 1 cupAdded2.9 µg19%
Fortified cerealU.S. product with 10% vitamin D Daily Value · 1 labelled servingAdded2.0 µg13%
Atlantic sardinesCanned in oil, drained · 2 sardinesNatural1.2 µg8%
EggLarge, scrambled · 1 eggNatural1.1 µg7%
Light tunaCanned in water, drained · 85 g (3 oz)Natural1.0 µg7%

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.

  • 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.

  • 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.

  • 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.

  • 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.

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  • 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.

  • 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.

  • 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.

  • 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.

  • 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.

  • 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.

  • 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.

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/LInterpretation
<30 nmol/LRisk of deficiency
30 to <50 nmol/LPotential inadequacy
≥50 nmol/LSufficient for most
>125 nmol/LAdverse 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.

  1. NIH Office of Dietary SupplementsVitamin D: Fact Sheet for Health Professionals
  2. European Food Safety AuthorityVitamin D: EFSA sets dietary reference values
  3. European Food Safety AuthorityScientific opinion on the tolerable upper intake level for vitamin D
  4. EUR-LexRegulation (EU) No 1169/2011 on food information to consumers
  5. European Food Safety AuthorityDietary Reference Values for nutrients: Summary report
  6. USDA Agricultural Research ServiceFoodData Central
  7. UK Scientific Advisory Committee on Nutrition and Committee on ToxicityHealth benefits and risks of consuming plant-based drinks: summary
  8. European CommissionAddition of vitamins and minerals to foods
  9. U.S. Department of Agriculture, Agricultural Research ServiceFoodData Central Foundation Foods, April 2026 JSON release
  10. U.S. Department of Agriculture, Agricultural Research ServiceFoodData Central SR Legacy, April 2018 JSON release

Take it into the kitchen

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

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