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vitamin d supplements

The best sources of Vitamin D: are you getting enough?

Main sources of vitamin D

Main sources of vitamin D

Tofu

Tofu

Food Amount Amount of Vitamin D (IU)
Almond milk, original, fortified with vitamin D  1 cup 100
Portobello mushrooms
(also maitake, morel, button and shiitake mushrooms)
1 cup, sliced 634
Orange juice, fortified with vitamin D 1 cup  100
Soy yoghurt, fortified with vitamin D 150 g 80
Cereal, fortified with vitamin D 3/4 to 1 cup  40
Tofu, fortified with vitamin D 18g 139
Soy milk, fortified with vitamin D 1 cup  107 - 117

The top 10 sources of vitamin D for vegans

The top 10 sources of vitamin D for vegans

1. Mushrooms

1. Mushrooms

Food Amount Amount of Vitamin D (IU)

Low fat cow’s milk, fortified with Vitamin D

1 cup 127
Yoghurt, fortified with Vitamin D 6 ounces 80

Egg yolks

Yolk from 1 medium egg 41
Swiss cheese 1 ounce 6
Cod liver oil 4.9ml 448

Vegetarian sources of vitamin D

Vegetarian sources of vitamin D

We recommend...

  1. https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/
  2. https://www.nhs.uk/news/food-and-diet/the-new-guidelines-on-vitamin-d-what-you-need-to-know/
  3. https://oldwayspt.org/blog/vitamin-d-sources-vegans-and-vegetarians
  4. https://www.nhs.uk/live-well/healthy-body/how-to-get-vitamin-d-from-sunlight/
  5. https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/
  6. https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/
  7. https://www.myfooddata.com/articles/high-vitamin-D-foods.php
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2698592/
  9. https://www.bbc.co.uk/programmes/articles/4mbCTBjhnt8VLmMKwQz3RrS/the-big-vitamin-d-experiment
  10. http://www.tofupedia.com/en/tofu-bereiden/soorten-tofu/
  11. https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/
  12. https://oldwayspt.org/blog/vitamin-d-sources-vegans-and-vegetarians
  13. https://fungi.com/blogs/articles/place-mushrooms-in-sunlight-to-get-your-vitamin-d
  14. https://www.theactivetimes.com/healthy-living/15-foods-highest-amounts-vitamin-d/slide-14
  15. https://www.theactivetimes.com/healthy-living/15-foods-highest-amounts-vitamin-d/slide-11
  16. https://oldwayspt.org/blog/vitamin-d-sources-vegans-and-vegetarians
  17. https://www.healthline.com/nutrition/vitamin-d-foods-for-vegetarians#3.-Egg-yolks
  18. https://vegsoc.org/info-hub/health-and-nutrition/vitamin-d/
  19. https://www.webmd.com/food-recipes/guide/calcium-vitamin-d-foods
  20. https://www.freshly.com/blog/articles/broccoli-nutrition-and-health-benefits#:~:text=While%20broccoli%20does%20not%20have,can%20help%20to%20prevent%20osteoporosis/
  21. https://www.getthegloss.com/article/10-things-you-may-not-know-about-vitamin-d
  22. https://www.nutrition.org.uk/nutritioninthenews/new-reports/983-newvitamind.html?
  23. https://www.healthline.com/nutrition/vitamin-d-deficiency-symptoms
  24. https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/
  25. https://www.nhs.uk/news/lifestyle-and-exercise/news-analysis-health-claims-about-vitamin-d-examined/

Related Topics

Vitamin DVitaminsVitamins & Supplements

Donia Hilal,
Nutritionist

Joined Holland & Barrett: Jan 2018

Bsc in Nutrition, Registered Associate Nutritionist and Certification in Pre and Post Natal Nutrition

Donia started her career as a freelance nutritionist, later she joined Nestle as their Market Nutritionist to help support their healthier product range, before joining the team at Holland & Barrett in January 2018.

Donia has over 6 years experience as a Nutritionist and also works with clients on a one to one basis to support their goals which include weight loss, prenatal and postnatal nutrition and children’s health.

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