What Food has Vitamin D3?

If you’ve noticed bone pain and weakness, fatigue, joint pain, hair loss or frequent illness, you may have a vitamin D3 deficiency. Vitamin D3 is an essential vitamin that contributes to several important functions in the body. In order to avoid the ill effects of vitamin deficiency, it is important to know how to get sufficient vitamin D. One place to start is to learn what food has vitamin D3 in it.


The best way to ensure that you get enough vitamin D3 is through having the right diet and by getting it from foods that naturally have it. In this article we’ll break down what food has vitamin D3 and answer some commonly asked questions about his essential vitamin!

salmon is high on the list of what food has vitamin d3. This shows a chef thinly slicing a cut of salmon in preparation for sushi

How to Know You Know More Vitamin D

Vitamin D3 is naturally produced by the body, though deficiencies can still occur due to environmental factors such as less exposure to sunlight and seasonal changes. 

It contributes largely to bone health and immune system support and has also been known to assist in mood and mental health. 


If you begin to notice mood changes, bone and joint pain, hair loss, impaired wound healing, or frequent illness it could be a sign to change up your diet and search for what food has vitamin D3. These are all symptoms that could be caused by low levels of the vitamin. As you’re prepping your next shopping trip, keep these food items in mind:

What Food Has Vitamin D3:


  • Canned tuna
  • Salmon
  • Sardines


Egg yolks

Fortified foods

  • Cereals
  • Juices
  • Dairy products


There are not many foods that naturally have high levels of vitamin D3; however, many foods have been fortified to supplement your vitamin D3 needs. These could be good options if these foods are not as accessible and if supplementation is equally unavailable.

Too Much Vitamin D3 Can be Dangerous

Be careful with your vitamin D3 intake; it is recommended that an individual only has 800 mcg each day. Getting too much vitamin D3 can be dangerous because it isn’t what’s considered “water soluble” rather it is “fat soluble” and can lead to toxicity, especially if not administered correctly. This can result in the body storing too much calcium, kidney damage, bone loss, nausea, and dehydration.

What Food has Vitamin D3 and Calcium?

Vitamin D is used by the body to absorb calcium. This is what allows it to have such a significant impact on bone health and other functions that calcium is a main player in. If you’re looking to improve your nutrition, finding what food has vitamin D3 and calcium can help you get the vitamins and minerals you need in one easy dish.


This list contains both what foods have vitamin D3 as well as calcium:

  • Dairy products (especially fortified ones)
    • Cheese
    • Yogurt
  • Leafy greens
  • Tofu
  • Fortified margarine


Whether your goal is to just get more calcium, or to get both, you’ll want to make sure you are supplying your body with enough D3 so it can help the calcium be efficiently absorbed.

What the difference between Vitamin D2 and Vitamin D3

cheese is one of the foods high in vitamin d3. This image shows 4 thick slices of cheese on a thin brown rope net.

If you choose to get supplements of vitamin D rather than searching out what foods have vitamin D3, you may notice there are both vitamin D2 and vitamin D3 supplements. Vitamin D3 is what is naturally produced by the body and is found in animal food products. Vitamin D2 on the other hand, is made by plants. Research has concluded that vitamin D3 is the more efficient supplement, raising and sustaining vitamin D concentration in the blood more effectively than vitamin D2 supplements.

IM Shot Vitamin Supplementation

If you’re struggling to find what food has vitamin D3 that also appeals to what you like to eat, supplementation could be a better option for you. Vitamin D3 is available as an oral pill or tablet or as an intramuscular shot. Pills can be an easy and affordable option but they are not nearly as efficient as IM shots that deliver the vitamin right to the bloodstream. IM shots are quick, efficient, and can be done from the comfort of your home!

Drp IV Mobile IV Therapy Logo. in-home IV infusion Logo
Drip Admin

Drip Admin has written several informative articles and guides on the benefits of IV therapy, emphasizing the science behind the practice. Our writing style is engaging, concise, and accessible, making complex medical concepts easily understandable for readers.

Ready to Book?

Leave us your name and number and we’ll reach out to get you scheduled!