4 Drinks That Can Help You Get More Vitamin D Every Day

Vitamin D is essential for immune defense, osteoporosis prevention, heart health and much more. Although foods like salmon and trout contain it, some drinks also contain it. Here are four.

Since the 1930s, vitamin D has been added to cow’s milk. “Although it is optional in the United States, most cow’s milk is fortified with vitamin D to help Americans get enough,” said Julie Stefanski, MEd, RDN, spokesperson for the Academy of Nutrition and Dietetics. Health.

According to the US Dairy Council, vitamin D-fortified milk should contain at least 100 international units (IU) and up to 150 IU of vitamin D per 8-ounce serving. A cup of 1% fortified milk, for example, provides 104 IU (17% of the daily value).

Of course, vitamin D isn’t the only important nutrient you’ll get from fortified milk: Each glass also contains calcium, phosphorus, potassium, and protein.

If you’re not a big milk drinker, Stefanski recommends adding it to other drinks, like coffee. “Rather than adding a creamer made from corn syrup, vegetable oil or coconut oil, opt for a serving of cow’s milk,” she said. “The classic recipe for some coffee drinks, like a latte or cappuccino, includes a good portion of milk to create the drink.”

Dairy products don’t own the market for vitamin D fortification. Many plant-based milks, such as soy, almond, cashew, rice, and pea, contain vitamin D. However, as with cow’s milk, fortification is not necessary, so be sure to check labels to see how much you’re getting. “Plant-based milks often mimic the vitamin D content of fortified cow’s milk, but not all products are the same,” Stefanski said.

Almond Breeze Original Unsweetened Almond Milk, for example, contains 25% of the daily value of vitamin D per 8-ounce serving. Elmhurst Unsweetened Almond Milk, on the other hand, does not contain any.

Orange juice began to be fortified with vitamin D in the 1990s. Today, fortified orange juice can provide approximately 100 IU of vitamin D (17% of the DV) per cup.

“[It] usually also provides calcium, which is also beneficial for bone health,” said Emma Laing, PhD, RDN, FAND, clinical professor of nutritional sciences at the University of Georgia. Health. Depending on the juice you choose, you could get more than 60% of the daily value of calcium, along with other beneficial nutrients like vitamins A and E.

Mushrooms are the only plant-based food that naturally provides vitamin D. When simmered in a drinkable broth, they can offer a surprising dose of the vitamin. But like other fortified drinks, not all mushroom broths contain vitamin D.

Whether or not this happens depends on whether the mushrooms were treated with UV light to increase vitamin D and how they were made into broth, according to Stefanski. A 2025 study found that longer boiling times may reduce the availability of vitamin D.

If you’re making mushroom broth yourself, check the label to see if your mushrooms have been UV-treated. And keep simmering time to a minimum to retain as much vitamin D as possible.

The recommended daily allowance (RDA) of vitamin D for adults is 600 IU per day, with a safe upper limit of 4,000 IU for most adults. Fortunately, there is little danger in overusing vitamin D from food alone.

“It’s very difficult to get too much vitamin D from food,” said Jim Painter, PhD, RDN, director of the nutrition program at John Patrick University. Health. He pointed out that low levels of vitamin D, rather than excessively high levels, are much more common around the world. (With supplements, however, it East possible to consume harmful amounts.)

Drinks are a great place to start when increasing your intake, but food is also essential. To meet daily goals, Painter recommends including plenty of oily fish, “the highest source” of vitamin D in your diet. Rainbow trout, salmon, tuna and sardines are all rich sources. Egg yolks and some varieties of mushrooms also contain vitamin D, and many foods, such as yogurt, cheese, and cereal, are fortified with it.

Finally, wherever you get your vitamin D, remember one important tip: “Because vitamin D is a fat-soluble vitamin, eating foods rich in vitamin D as well as healthy fats, such as olive oil, avocado, nuts or seeds, can help improve its absorption,” Laing said.