Where is vitamin D in it? | Top sources

Vitamin D is Currently a hot topic. Or is it? Well, if we take it literally, I'm not entirely sure. The number of foods containing vitamin D is limited. This article explains why and how we can still get this "sunshine vitamin." And of course, we'll also answer the frequently asked question: Where is vitamin D found?

Your bonus in the article: A list of vegan sources of vitamin D!

Your knowledge to go: Where is vitamin D found?

• Vitamin D is found in various foods such as fish, mushrooms, eggs or margarine.

• Vegan sources of vitamin D are rare: Mushrooms and fortified foods such as margarine or bread can provide vitamin D.

• However, we only accept 10-20% We obtain our vitamin D requirements through our diet – the rest our body can produce itself under suitable conditions.

• More and more people are relying on Vitamin D supplements, to contribute to their vitamin D intake.
  

How do we absorb vitamin D?

Vitamin D is different from other vitamins – quite literally. While we absorb most vitamins simply through food, there's another, much more important way to get vitamin D, and even a third, alternative option. I'll show you the three ways you can get vitamin D:

1. Absorption via diet: The classic route
   There are some foods that contain significant amounts of vitamin D – don't worry, you'll find out where to find it in a moment. However, most people only cover about 10-20% of their vitamin D needs through such foods. This is because most people don't eat these foods regularly or in sufficient quantities to obtain relevant amounts of vitamin D. This is especially true for vegans and vegetarians. What might sound strange at first is actually quite normal. The second way to meet your vitamin D needs is actually more important than diet.

2. The body's own production of vitamin D
   We humans can use the sun to produce our own vitamin D. However, this sounds simpler than it is: for this to happen and for us to produce enough vitamin D, the conditions have to be just right.
   More on this topic: Vitamin D production in winter

3. Supplements
   Another option to increase your vitamin D intake is through vitamin D supplements. These are available in various forms and dosages. Supplements are particularly popular in winter.

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Of course, you're probably wondering: Where is vitamin D found? Let me show you!

List: Which foods contain vitamin D?

Okay, now we're really getting started. Where is vitamin D found? Let's take a look at some important sources of vitamin D together.

Vitamin D content of selected foods:

Groceries	Vitamin D (µg per 100 g)
Fish
herring	up to 25 (depending on origin) & Preparation)
Salmon	16
mackerel	4
Mushrooms (raw)
Porcini mushrooms	3.1
chanterelles	2.1
Mushrooms	1.9
Meat
Beef liver	1.7
Calf's liver	0.33
Dairy products
Gouda, 45% fat in dry matter.	1.3
butter	1.2
Cow's milk, 3.5% fat	0.1
Other animal-based foods
egg yolk	5.6
Chicken egg (whole)	2.9
Plant-based foods with added vitamin D
margarine	up to 7.5
Bread	up to 5

Table: Which foods contain vitamin D?

The table shows you not only where vitamin D is found, but also how much. What's important here is: Vitamin D levels fluctuate. Depending on the origin, storage, and preparation of the food, the values ​​given here are only a rough guide. However, the Leibniz Institute provides a comprehensive nutritional value table where you can find the exact values ​​for each preparation method.
For example: 100 g of smoked herring can contain up to 30 µg of vitamin D, while raw herring contains only 16 µg.

Did you know that: There is a difference between the vitamin D in mushrooms. & Animal-based foods – you can find out what these are further down.

Top 5 Vitamin D foods in a vegan diet

Vegans might have been taken aback by the table – there are very few vegan foods containing vitamin D. The reason: Vitamin D is primarily found in animal products, as animals produce their own vitamin D. And these are naturally absent from a vegan diet.

But where can you find vitamin D if you rely on plant-based foods?

1. Mushrooms
   Mushrooms are truly special because they are among the only plant-based foods that naturally contain vitamin D.
   A little tip: Your vitamin D deficiency could also be a good excuse to buy yourself some expensive truffles. Dried truffles contain about 10 µg per 100 g. And if someone asks you about it, you can simply say, "Well, where else is vitamin D found? I have to meet my needs." Mushrooms, with 1.9 µg per 100 g, are a bit more practical for everyday life.

2. margarine
   Vegetable margarine is often enriched with vitamin D and can therefore contain up to 7.5 µg of vitamin D per 100 g.

3. Cooking oils
   Vitamins are also added to some (few) cooking oils.You can absorb up to 7.5 µg of the sunshine vitamin per 100 g of oil.

4. Bread
   Vitamin D is also added to some breads (or other baked goods). 100 g of bread can therefore provide up to 5 µg of vitamin D.

5. Supplements from lichens (vitamin D3) or fungi (vitamin D2)
   Supplements such as vitamin D tablets, capsules, or drops can provide up to 20 µg of vitamin D per daily dose. You can learn about the difference between D2 and D3 in the next section.

What is the difference between vitamin D2 and D3?

Let's briefly leave the question "Where is vitamin D found?" and turn to another topic: the different terms vitamin D2 and D3. We know from math class that combining letters and numbers can get complicated. But don't worry, it's quite simple here.

Vitamin D is the umbrella term for different forms of vitamin D: vitamin D2 and vitamin D3.
These two forms differ in their origin and effectiveness.

• Vitamin D2 is practically plant-based vitamin D and is found, for example, in mushrooms. Our bodies can utilize it, but less efficiently than vitamin D3.

• Vitamin D3 is practically animal-derived vitamin D. Typical foods rich in vitamin D3 include eggs, fish, and meat. We also produce vitamin D3 when we spend time in the sun. It can be efficiently utilized by our bodies and is therefore often preferred.

Although it might not sound like it, there is a way to produce vegan vitamin D3 using lichen. Lichens are a symbiotic organism of algae and fungi that can be used to obtain vitamin D3. Many vegans therefore make sure to buy lichen-derived vitamin D3 supplements to ensure they get enough vitamin D. Examples of such supplements include... Vetains Vitamin D Drops.

Why you might not be getting enough vitamin D either.

We saw at the beginning that there are three different ways to meet your vitamin D needs. How is it still possible that many people don't get enough vitamin D?
The answer to that is somewhat more complex and depends on several points:

Intake via food:
The list of foods containing vitamin D (see list above: "Where is vitamin D found?") is indeed very long, but if you look more closely you will see that most of the foods belong to the same food groups: fish, meat, dairy products and mushrooms.
Apart from that Vegetarians and vegans It must also be clearly stated that most people cannot (or do not eat) a large portion of it: not regularly enough fish & Co. This means that vitamin D intake through diet can vary. Furthermore, many people are unsure where vitamin D is found. In addition, dietary intake only accounts for about 10-20%. So even if you eat enough fish, meat, and other foods, 80-90% of your intake is still unmet.

The body's own production:
To produce enough vitamin D, you need to spend 5-25 minutes in the midday sun every day in summer – without sunscreen. During this time, the body can also build up reserves for the winter. The problem: very few of us get that much sun in our daily lives. Time, Sitting in the sun every day at midday in summer. Many people simply can't build up enough reserves.Furthermore, here in Germany the Winters are quite long —or rather, some parts of autumn and spring are still so dark that one cannot produce enough vitamin D. This creates a gap.

Supplements:
Although vitamin D supplements are becoming increasingly popular, there are still many people who do not take supplements for various reasons: They reject it, We don't know anything about it. or they forget Just take the tablets more often. Oops. And then there are... Problems or uncertainties Vitamin D intake can reduce the effectiveness of supplements. Learn how to supplement correctly in our [article/section/etc.]. Vitamin D intake guide.

. ...and the solution

We need to start by... consciously to engage with the topic of vitamin D. This includes everyone looking into it for themselves. What vitamin D is good for and how he or she can get enough vitamin D.
Whether through regular sunbathing, an extra portion of fish, or supplements. Often, the problem isn't that the topic is too complicated, but simply that people lack awareness and don't think about it.

For many, Supplements It might be the most practical option for everyday life. And that's perfectly fine – that's precisely what dietary supplements are for. They can complement a balanced diet.

Therefore, the answer to the question "Where is vitamin D found?" is definitely: Supplements!
If you're still looking for a vitamin D supplement, you've come to the right place. We have... high-dose vitamin D drops On offer:

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Find out in our test whether Vitamin D drops or tablets better suit you

Conclusion: Where is there a lot of vitamin D?

Vitamin D is found in several foods – especially animal products like fish and meat. Mushrooms also contain significant amounts of vitamin D. Even better: Vitamin D can be added to some foods. This is convenient for those who eat few or no animal products.
Supplements, which come in various forms and colors, are also a suitable, simple source of vitamin D.

Well, did you pay attention? Then here's a... quiz: Where is vitamin D found? Try to name at least 3 foods! Did you manage it?

Do you have any questions? Then feel free to write me a message. Mail - I look forward to hearing from you! :)

The information shared in this article does not replace individual medical or nutritional advice.

literature & Sources

1. BfR (2024). Update (2023): Maximum recommended amounts of vitamin D in foods, including food supplements.

2. German Nutrition Society & Austrian Society for Nutrition (2025). Reference values ​​for nutrient intake.

3. Leibniz Institute for Food Systems Biology at the Technical University of Munich (2023). The small Souci/Fachmann/Kraut. Food chart for practical use..