publish on 17 December 2025
Hey everyone
This winter I’ve really started paying attention to my health. This is especially true since the days are so short. I’m stuck indoors a lot. One nutrient that kept popping up in everything I read was vitamin D. I felt super tired all the time. No amount of sleep was helping, and my mood was just blah. I got a blood test done and yep turn out my vitamin D was low. Apparently this happen to tons of people especially this time of year. The good part is that you can actually get a decent amount from food not just the sun. So I put together this big guide. It contains everything I’ve learned. It includes the best foods I’ve found and explains why it matters. There are also some real tips that have worked for me.
Vitamin D is nickname the “sunshine vitamin” because your skin makes it when you’re out in the sun. But when it’s cold and gray outside, food becomes super important. If you’re like me and work inside all day, food becomes super important. It helps your body absorb calcium for strong bones. It keeps your immune system fighting fit. It supports your muscles. Honestly, it makes a huge difference in how energetic and happy you feel day-to-day.
My Favorite Foods High in Vitamin D ( With Real Amounts )
Not many foods naturally have a lot of vitamin D. Mostly, fatty fish and a few other things do. Still, lots of everyday items are fortified now, which helps a lot. Here’s my full list with rough amounts per serving. These numbers come from reliable places like nutrition label USDA data and health sites I trust. They can vary depending on the brand. It also depends on how it is cooked. Check the package when you can.
more related: 12 Best Health Benefits of Eating Dates Daily (2025 Research-Based Guide)
19 Vitamin D Rich Food
- Cod Liver Oil About 1000 to 1400 IU per Tablespoon. Super concentrated but it taste strong many people take capsules instead.
- Wild Salmon 600 to 1000 IU in a 3, 4 oz piece ( wild usually has more than farme ).
- Farme Salmon 400, 600 IU per serving still really good and easier to find.
- Rainbow Trout Around 600 IU per serving.
- Swordfish Up to 700 IU ( but eat in moderation because of mercury ).
- Mackerel 400, 600 IU.
- Canned Tuna 200 300 IU per can ( the kind packed in oil ).
- Sardines (canned) 150, 250 IU, plus you get calcium from the little bones.
- Herring 200, 300 IU.
- UV-Exposed Mushrooms ( maitake portobello chanterelle left in sunlight ) can hit 800 to 1400 IU per cup. They are seriously one of the best non-animal options.
- Regular Mushrooms ( UV-treated ones you buy ) 400, 1000 IU per cup.
- Egg Yolks 40, 60 IU each ( better if the hens were outside or fed extra vitamin D ).
- Beef Liver About 50 IU per serving.
- Cheese ( cheddar Swiss etc. ) 10, 20 IU per ounce.
- Fortified Milk ( regular or plant-based ) 100, 120 IU per glass.
- Fortified Orange Juice Around 100 IU per glass.
- Fortified Yogurt 100, 150 IU per small container.
- Fortified Cereal 40, 100 IU per bowl.
- Fortified Margarine 60, 100 IU per tablespoon.
What I do personally
I try to have salmon or trout a couple of times a week. I eat eggs almost every morning. I include a big handful of mushrooms in dinner a few nights. I always pick fortified milk or orange juice. It adds up fast and I’ve honestly felt way more energized.
more: 10 Best Vitamin C Foods to Prevent Flu and Colds in 2025
Why Vitamin D Actually Makes a Difference
Since I started eating more of these food ( and got a little safe sun when possible ) I’ve noticed:
- Less random aches and tiredness.
- I don’t catch every cold that goes around anymore.
- My mood is steadier no more winter blues as badly.
- Even my workouts feel better muscles recover quicker.
It helps with strong bones fighting off bugs keeping muscles working right and just feeling good overall.
How to Spot If You Be Low Vitamin D
These were my sign’s and Symptoms
- Constant fatigue even after sleep well.
- Achy bones especially lower back.
- Muscle weakness or cramp.
- Get sick more often.
- Hair falls out more than usual.
- Feels down or irritable for no clear reason.
If a few of these sound familiar definitely talk to your doctor and ask for a simple blood test. It’s quick and worth knowing.
Why So Many of Us Are Low (Vitamin D)
- Not enough sun ( winter, indoor jobs sunscreen covering up ).
- Living farther north where winter sun is weak.
- Darker skin needs more sun time to make vitamin D.
- As we get older, our skin isn’t as good at producing it.
- Being overweight—vitamin D gets stored in fat and isn’t as available.
- Diets that skip fish or fortified foods.
- Gut issues that make absorption harder.
Quick Tips to Get More Vitamin D
- Eat fatty fish twice a week least.
- Have eggs most days.
- Choose fortified milk OJ yogurt or cereal.
- Buy or make UV-exposed mushrooms ( just leave them in sunlight for a couple hours ).
- When the sun does come out, get 10–20 minutes on arms and face without sunscreen (don’t burn though).
FAQs
How much do I actually need ?
Officially 600–800 IU a day for adults, but a lot of doctors say 1,000–2,000 IU is better for most people.
Can I get enough just from food ?
Totally possible if you eat the good stuff regularly especially fish eggs Mushrooms and fortified things.
What if I’m vegetarian or vegan ?
Egg yolks and cheese for vegetarians and definitely go heavy on UV Exposes mushroom plus fortified plant milks and juices.
Can you get too much from food ?
Almost impossible food sources are very safe.
Easiest way to start ?
Add salmon or canned fish a couple of times a week. Switch to fortified milk or OJ. Throw mushrooms into whatever you’re cooking.
for more information: OUCH NEWS
I hope this help someone else who’s been feeling off like I was Small changes really do add up. If you’ve got question or your own tip drop them below I’d love to hear. Stay warm and healthy out there! 😊
written by: Hazrat Akbar Alizai
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