What are good dietary sources of Vitamin D?

The total dietary intake of vitamin D is the sum of the intake of vitamin D through both food and supplements. Vitamin D is a naturally occurring food source found in fatty fish (e.g., rainbow trout, salmon, canned tuna, herring, sardines, tilapia, and flounder), fish liver oil, egg yolk, and various raw mushrooms. Vitamin D can also be found in other foods that are commonly consumed in the typical American diet. These foods are fortified with vitamin D and include milk, breakfast cereals, milk substitutes, yogurts, cheeses, juices, and spreads.^1,2 The form and amount of vitamin D used in these products may be listed on the product packaging.

Milk is typically fortified with 400 international units (IU) per quart, while infant formula must contain 40 to 100 IU of vitamin D per 100 kcal as per FDA regulations.¹ Cereals, cheeses, and spreads usually contain 40 to 60 IU per regulatory serving. Almost all  milk, 75% of ready-to-eat cereals, more than 50% of milk substitutes, 25% of yogurts, and 8% to 14% of cheeses, juices, and spreads are fortified with vitamin D in the US.³

Dietary supplements containing vitamin D are common. The amount of vitamin D in supplements can range from 400 to 50,000 IU per daily dose.¹

References:

1. Institute of Medicine. Dietary Reference Intakes for Calcium and Vitamin D. Washington, DC: The National Academies Press. 2011. https://doi.org/10.17226/13050.
2. Dietary Guidelines for Americans, 2020-2025. 9 ed: U.S. Department of Health and Human Services and U.S. Department of Agriculture; December 2020.
3. Yetley EA. Assessing the vitamin D status of the US population. Am J Clin Nutr. 2008 Aug;88(2):558S-564S. doi: 10.1093/ajcn/88.2.558S. PMID: 18689402.