Vitamin D in food? Eat these 5 types of food more often.
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Leesduur: 6 min
The best and most important way to get enough vitamin D is to regularly expose your skin to the sun. Unfortunately, that's not so easy in the Netherlands.
Especially in autumn and winter, we hardly see any sun. And even when the sun does shine, the UV radiation isn't strong enough to meet our daily vitamin D needs.
That's why it can also be helpful to get enough vitamin D through food. Animal-based foods, in particular, contain the active form of vitamin D, which your body can use effectively. This is a natural way to supplement your vitamin D intake.
On the advice of the Health Council, it is also a good idea to take supplements to maintain a healthy level.
In this article I will explain how you can get vitamin D through food.
Vitamins D2 and D3 are found in food. Vitamin D3 is the best form and is found in oily fish, eggs, organ meats, and (grass-fed) beef.
It is recommended to take a vitamin D3 supplement, especially during the autumn and winter months
Plant-based sources almost always contain vitamin D2, which is less effective. Only vitamin D3 from algae is an exception.
Table of contents
What form of vitamin D is found in food? The best types of food with the most vitamin D 1. Fatty fish (preferably from the North Sea) 2. Eggs (preferably organic) 3. Red (beef) meat (preferably organic and grass-fed) 4. Organ meat: liver and kidneys 5. A vitamin D supplement Plant-based foods with vitamin D The best vegan vitamin D
What form of vitamin D is found in food?
Vitamin D comes in two forms: D2 and D3. Of the two, vitamin D3 is the most potent and the best choice for your body.
- Vitamin D3 (cholecalciferol) is the form your body produces naturally when you're exposed to sunlight. It's also found in animal products like oily fish, eggs, and liver. D3 is better absorbed and stored by your body than D2, making it the most effective choice for your vitamin D intake.
- Vitamin D2 (ergocalciferol) comes primarily from plant sources, such as mushrooms (which have been exposed to UV light). While D2 is beneficial, your body is less able to utilize it, and the concentration of D2 in plant foods is often too low to have a significant effect.
The best foods with the most vitamin D
So you can get your vitamin D from various sources, with animal products being the richest in food. But where exactly is vitamin D found?
Think of oily fish, eggs, and (organ) meat. These contain the powerful form of vitamin D3 , which is best absorbed by your body.
1. Fatty fish (preferably from the North Sea)
Want to get vitamin D from your diet? Oily fish is one of the richest sources. Be sure to choose fish from the North Sea, as they are often less contaminated.
The following fish species are particularly good for your vitamin D intake:
- Sardines – 12.3 mcg (492 IU) per 100 grams
- Anchovies – 11 mcg (440 IU) per 100 grams
- Trout – 9.4 mcg (376 IU) per 100 grams
- Mackerel – 8 mcg (320 IU) per 100 grams
- Sole – 8 mcg (320 IU) per 100 grams
- Herring – 6.2 mcg (248 IU) per 100 grams (1)
Recommendation : Eat two servings of oily fish per week to get enough vitamin D. This not only provides you with a good dose of vitamin D, but also provides you with healthy omega-3 fatty acids, which contribute to your overall health.
2. Eggs (preferably organic)
Did you know that eggs can be a surprisingly good source of vitamin D in our diet? Especially if you choose organic eggs.
Organic chickens are often allowed outside, and when they walk in the sun, their bodies naturally produce vitamin D3. This increases the vitamin D3 content in their eggs.
There are also eggs in which chickens are given extra vitamin D3 through their feed. This makes the eggs even richer in vitamin D, so you get a substantial dose in one go. (2)
3. Red meat (preferably organic and grass-fed)
Besides oily fish and eggs, beef is another good source of vitamin D. This is especially true for grass-fed and organic meat.
Grass-fed cattle are given the opportunity to graze outdoors and thus produce vitamin D through sunlight. This means that the meat from these cattle contains more vitamin D than meat from animals that are only kept in barns. (3) (4)
Moreover, the diet of grass-fed cattle is different from that of barn animals. They eat grass and herbs that are naturally rich in vitamin D.
As an added benefit, grass-fed cattle have a more favorable fatty acid profile, with more omega-3 fatty acids and less omega-6. (5)
4. Organ meats: liver and kidneys
Organ meats, such as liver and kidneys, also contain a lot of vitamin D. Fish liver in particular (up to 120 mcg per 100 g, depending on the fish species and origin) and beef liver follow (up to 14 mcg per 100 grams). (6)
This makes liver an excellent choice if you're looking for a natural source of vitamin D.
Tip : Don't like the taste of organ meats? No problem! You don't have to eat whole liver to experience the benefits of vitamin D. Grass-fed ground beef is available that contains a small amount of beef liver. This way, you can easily add extra vitamin D3 to your diet without sacrificing the typical liver flavor.
5. A vitamin D supplement
In addition, there are nutritional supplements containing D3, which are also officially considered food. They contain a lot of vitamin D3 and are therefore a quick and effective way to replenish a deficiency.
However, vitamin D from food and sunlight remains the preferred source for a natural balance. In practice, however, it's often difficult to get enough vitamin D from food and sunlight alone, especially during the winter months.
Plant-based diet with vitamin D
Plant foods do not contain vitamin D3, only vitamin D2, which is less effective.
So, if you eat a vegetarian or vegan diet, you won't naturally get any vitamin D3, as it is only found in animal products.
Manufacturers therefore add vitamin D3 to products such as vegetable milk and margarine, so that you can get sufficient vitamin D even without animal products.
In short : Without this addition, it is difficult to get enough vitamin D from a purely plant-based diet.
The best vegan vitamin D
The best option for vegans is to take vitamin D3 supplements, which are derived from plants or algae. These supplements are often called "plant-based D3" or "vegan D3."
Vegan D3 usually comes from lichens. A lichen isn't actually moss, but a symbiotic relationship between a fungus and an algae. They produce D3 just like we do, through sunlight.
This makes this vegan form of D3 a good and powerful alternative to D3 from animal products.
These are the 3 best vegan vitamin D3 supplements in the Netherlands:
- Vegan D3 - Natural Performance : 100% vegan, made from high-quality algae. With a good maintenance dose of 25 mcg D3 per capsule.
- Vegan D3 - Vitakruid : Extracted from algae and in a good dosage of 25 mcg per capsule.
- Vegan D3 Oil Drops: Orthica - Vegan D3 in liquid form with vitamin D3V® from algae. Five drops provide a dose of 25 mcg.
Ebrina van der Bijl
Ebrina is a nutritionist with a deep commitment to healthy eating and a sustainable lifestyle, based in beautiful Portugal. Her passion for natural and organic products is at the heart of her work. With a background in Nutrition & Dietetics and experience in product development and writing, she translates complex scientific information into practical advice for a balanced lifestyle.
Sources used
- aHealthylife. (2021, January 10). The top 12 foods with the most vitamin D - aHealthylife.nl. aHealthylife.nl. https://www.ahealthylife.nl/de-top-12-voedsel-met-de-meeste-vitamine-d/
- Barnkob, L.L., Argyraki, A., & Jakobsen, J. (2020). Naturally enhanced eggs as a source of vitamin D: A review. Trends in Food Science & Technology, 102, 62–70. https://doi.org/10.1016/j.tifs.2020.05.018
- Cashman, K. D., O'Sullivan, S. M., Galvin, K., & Ryan, M. (2020). Contribution of Vitamin D2 and D3 and Their Respective 25-Hydroxy Metabolites to the Total Vitamin D Content of Beef and Lamb. Current Developments in Nutrition, 4(7), nzaa112. https://doi.org/10.1093/cdn/nzaa112
- Jakobsen, J., & Christensen, T. (2020). Natural Vitamin D in Food: To What Degree Does 25‐Hydroxyvitamin D Contribute to the Vitamin D Activity in Food? JBMR Plus, 5(1). https://doi.org/10.1002/jbm4.10453
- Daley, C. A., Abbott, A., Doyle, P. S., Nader, G. A., & Larson, S. (2010). A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef. Nutrition Journal, 9(1). https://doi.org/10.1186/1475-2891-9-10
- Schmid, A., & Walther, B. (2013). Natural vitamin D content in animal products. Advances in Nutrition, 4(4), 453–462. https://doi.org/10.3945/an.113.003780 9/fphys.2023.1211896
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