Vitamin D, known as the “sunshine vitamin,” is essential for strong bones, teeth, and muscles. This important nutrient also supports immune health and helps the body maintain healthy calcium and phosphate levels, making it particularly important during the darker winter months.

A lack of this essential vitamin can lead to a variety of musculoskeletal issues, including osteomalacia (soft bones) in adults and rickets in children. This nutrient is also tied to immune system function, helping the body fend off infections and inflammation.

However, getting enough can be challenging, especially during the darker winter months in the UK and other northern climates. With reduced sunlight exposure, many adults struggle to meet the NHS-recommended daily intake of 10 micrograms (mcg) or 400 International Units (IU) per day. This target may vary globally; for instance, in the U.S., the National Institutes of Health (NIH) suggest that adults aim for 600 IU daily, with those over 70 needing up to 800 IU to support bone health.

Because of these guidelines, it’s easy to see how valuable dietary sources of the sunshine vitamin can become, particularly if you’re not able to enjoy a sunny holiday to boost your levels naturally. Incorporating vitamin D-rich foods into your diet can serve as an essential source of this nutrient during winter, though pairing them with a verified supplement can be an extra safeguard. Here are three excellent sources of dietary that can support your intake as the colder months set in.

In the absence of a winter trip to the sunny Caribbean, these foods – alongside a verified supplement – could be crucial for keeping deficiency at bay.

FOR CARNIVORES:Oily fish

Oily fish, such as herring, mackerel, salmon, and sardines, are among the richest sources of vitamin D in our diet. These fatty fish are packed with vitamin D, providing a nutritional punch that can often exceed the recommended daily dose in just one serving. For instance, a 100-gram portion of herring can provide about 17 mcg of vitamin D – almost double the NHS’s recommended daily intake. Meanwhile, mackerel offers roughly 10 mcg per 100 grams, meeting the daily requirement with a single portion.

Salmon is another fantastic option for getting your vitamin D. A 170-gram (or roughly 6-ounce) serving of grilled salmon contains about 13.3 mcg of vitamin D. Additionally, wild-caught salmon tends to have significantly higher levels of vitamin D compared to farmed salmon, due to differences in diet. Wild salmon can contain as much as 988 IU per 100 grams, whereas farmed salmon typically provides about 250 IU.

If you’re not a fan of herring or salmon, you could consider trying tuna, sardines, or trout, which also contain respectable levels of vitamin D. These fish are versatile in cooking methods – they can be grilled, baked, or even enjoyed canned, making them a convenient and accessible option. Just be mindful of sustainability and mercury levels when choosing fish, especially if you plan to consume it regularly.

FOR THE VEGGIES: Eggs

Eggs are another valuable food for maintaining levels, particularly for vegetarians who don’t consume fish. While the egg white is a great source of protein, the yolk is where you’ll find most of the egg’s nutrients, including vitamin D. A single large egg yolk provides about 1.1 mcg, so two scrambled eggs in the morning could give you around 2.2 mcg, providing a small but helpful boost toward your daily target.

Keep in mind that the vitamin D content in eggs can vary depending on the diet of the hen. Eggs from hens raised on vitamin D-enriched feed, for example, can have three to four times the amount of vitamin D found in conventional eggs. Organic or pasture-raised eggs often contain higher nutrient levels, so consider these options for a potentially richer source of vitamin D.

Although eggs can be a helpful addition to your diet, they don’t quite provide enough vitamin D to meet daily requirements on their own, so you may still need to consider fortified foods or a supplement, especially during winter

FOR SOIL SUPPORTERS: Mushrooms

For those following a plant-based diet, mushrooms offer a unique, natural source of vitamin D. Mushrooms are particularly special because, like human skin, they can synthesize vitamin D when exposed to sunlight. Certain types, such as maitake, morel, and shiitake mushrooms, contain moderate amounts of vitamin D naturally, although levels vary significantly by type. For instance, 100 grams of maitake mushrooms can provide roughly 2.1 mcg of vitamin D.

However, you can boost mushrooms’ vitamin D content even more by exposing them to sunlight. Studies have shown that placing mushrooms in direct sunlight for about 30-60 minutes can increase their vitamin D content dramatically. Try leaving your mushrooms on a sunny windowsill or even outside for an hour before cooking them to maximize their vitamin D levels.

Vitamin D levels in mushrooms that have been exposed to sunlight or UV light can reach as high as 10-15 mcg per 100 grams, making them comparable to some fish. However, note that dried mushrooms also contain some vitamin D and can be a great pantry staple to support your intake year-round. Just remember that mushrooms alone may not be enough to meet daily vitamin D needs, so they’re best enjoyed alongside fortified foods or supplements.

Supplementing wisely

While these foods can help you incorporate the sunshine vitamin into your diet naturally, it’s often recommended to consider a daily supplement during the winter months, especially if you’re vegan or vegetarian, or simply not able to consume oily fish regularly. The NHS and many health organisations suggest a daily supplement of 10 mcg during fall and winter to cover potential deficiencies. Vitamin D supplements are available in two forms: D2 (ergocalciferol) and D3 (cholecalciferol). While both can help maintain adequate levels, D3 is often regarded as more effective at raising blood vitamin D levels and is typically derived from animal sources. However, vegan-friendly D3 supplements sourced from lichen are now widely available.

A deficiency in this vital vitamin can lead to symptoms like fatigue, muscle weakness, bone pain, and even mood changes, so getting enough is crucial. Whether you’re relying on natural food sources or a quality supplement, taking steps to maintain adequate levels can be a powerful strategy for supporting your health, especially when sunlight is scarce.

By including oily fish, eggs, and mushrooms in your diet, you’ll be well on your way to supporting your body’s essential vitamin needs this winter.