Vitamin D foods and sunlight: where to get vitamin D in the UK

Which foods are high in vitamin D?

Only a handful of foods contain much vitamin D, and oily fish is in a league of its own. The UK recommendation is 10 micrograms (µg) a day, so the right-hand column shows how far a typical portion gets you.

What food is the highest in vitamin D?

Per spoonful, cod liver oil – a single teaspoon can provide around the full 10 microgram daily recommendation. It is also rich in vitamin A, so don’t take more than the label says, and don’t take it in pregnancy unless your midwife or GP has advised it.

Among everyday foods, oily fish comes top: herring, salmon, kippers, mackerel, trout and sardines. A 100 g portion of herring, salmon or mackerel provides most or all of a day’s 10 micrograms. White fish such as cod and haddock contain very little.

What drink is high in vitamin D?

Not milk, in the UK. Unlike in some countries, UK cows’ milk is generally not fortified, so it contains almost no vitamin D. The drinks that do contain it are fortified ones:

• many plant drinks – oat, soya and almond – which are often fortified with vitamin D alongside calcium
• some fortified dairy milks and yoghurt drinks sold as “with added vitamin D”
• a few fortified fruit juices

Check the nutrition panel: fortified drinks usually say how much vitamin D a 100 ml serving provides.

Is 2 eggs a day enough vitamin D?

No – but it helps. A medium egg contains about 1.6 micrograms of vitamin D, almost all of it in the yolk, so two eggs provide roughly 3 micrograms: about a third of the UK recommendation of 10 micrograms. Eggs from hens with outdoor access or fed vitamin D-enriched feed can contain more, and some brands state this on the box.

Do mushrooms contain vitamin D?

Ordinary mushrooms grown in the dark contain very little. Mushrooms exposed to UV light – sold as “vitamin D mushrooms” or “high in vitamin D” – make vitamin D2 in the same way our skin makes D3 in the sun, and can provide a useful amount. The level varies a lot, so check the pack.

Can you get enough vitamin D from the sun in the UK?

For part of the year, yes. The NHS says that from about late March or early April to the end of September, most people can make all the vitamin D they need from sunlight on their skin. Between October and early March the sun is too low in the sky for the UVB light your skin needs, so you make little or none however long you spend outdoors.

How much you make in summer depends on:

• Skin tone – people with brown or black skin need longer in the sun to make the same amount.
• Age – older skin makes less vitamin D.
• How much skin is exposed – face and hands alone produce far less than arms and legs.
• Sunscreen and clothing – both block UVB.
• Time of day – UVB is strongest around the middle of the day.

Short periods outdoors are enough for most people – the NHS suggests about 15 minutes without sunscreen 2 or 3 times a week from late March to September, and more often if you have brown or black skin. The sun is strongest between 11am and 3pm. Always cover up or move into the shade before your skin starts to turn red or burn.

Can you get enough vitamin D from food alone?

It’s possible but hard. To reach 10 micrograms a day from food you would need oily fish several times a week plus eggs and fortified foods – and most people in the UK don’t eat like that. That is why the NHS says it’s difficult to get enough vitamin D from food alone and advises everyone to consider a daily supplement in autumn and winter.

For how much you need, and how much is safe, see How much vitamin D per day?