7 Great Sources Of Vitamin D You Might Not Have Thought Of

By Olivia Emily

7 months ago

Sunny supplements

Gloom getting you down? Even if the days are technically getting longer, it’s easy to get into a slump when the rain pours all day and the sun sets in the early afternoon. Sun, are you out there? If you’re feeling especially down about it, you might be lacking in Vitamin D, which can act as a mood regulator and which we usually get from the sun. That said, some foods are also great sources of Vitamin D. Here are seven you should incorporate into your next meal for a happy boost.

7 Great Sources Of Vitamin D To Eat This Winter

Fish is a good source of vitamin D


A classic suggestion for good reason. Fish is rich in Vitamin D – especially oily dishy like salmon, mackerel, tuna and sardines. If you don’t like eating fish, consider taking cod liver oil supplements.


Yep. If you can stomach the slippy morsels, they’re a great source of the sun vitamin.

Egg Yolk

Fan of the egg white omelet? You’re doing it all wrong. Keep those egg yolks for a great source of Vitamin D. Alternatively, fry, poach, scramble or boil your egg.

Red Meat

Red meat is another natural source of Vitamin D, especially pork and beef liver.

Tray of oysters


Veggies and vegans: you can still get Vitamin D naturally. Cook up some mushrooms for your next meal. Wild mushrooms are best for this.

Fortified Milk

Alternative milk fans will be pleased to know that fortified milks like soy milk and oat milk trump traditional cow’s milk in terms of Vitamin D content. (Yes, that’s because it’s added – but we’ll take it!)

Fortified Cereals

Many cereals are also fortified with nutrients, so a bowl of your favourite crunchy, milky snack might be all the boost you need – just check the packet beforehand.

Wild mushrooms

How Much Vitamin D Do I Need?

According to the NHS, everyone over the age of one needs 10 micrograms of Vitamin D every day. Children under the age of one need 8.5 to 10 micrograms.

Should I Take Vitamin D Supplements?

According to the NHS, ‘everyone (including pregnant and breastfeeding women) should consider taking a daily supplement containing 10 micrograms of vitamin D during the autumn and winter,’ due to how difficult it is to get Vitamin D from food.

However: ‘Between late March/early April to the end of September, most people can make all the vitamin D they need through sunlight on their skin and from a balanced diet,’ says the NHS. ‘You may choose not to take a vitamin D supplement during these months.’