Vitamin D: what it does & best food sources
What it does — EU-authorised health claims
Vitamin D contributes to normal absorption/utilisation of calcium and phosphorus.
Vitamin D contributes to the maintenance of normal bones.
Vitamin D contributes to the maintenance of normal muscle function.
Vitamin D contributes to the maintenance of normal teeth.
Vitamin D contributes to the normal function of the immune system.
Wording as authorised in Regulation (EU) No 432/2012 EUR-LexEU Commission
How much do adults need?
| Age | Men | Women |
|---|---|---|
| 19–30 | 15 µg | 15 µg |
| 31–50 | 15 µg | 15 µg |
| 51–70 | 15 µg | 15 µg |
| 71+ | 20 µg | 20 µg |
- US Recommended Dietary Allowance / Adequate Intake (US National Academies), as published by NIH ODS — see the table above. NIH ODS
- US label FDA Daily Value: 20 µg. On a US food label, 5 % DV or less per serving is low and 20 % or more is high. FDA
- EU label EU Nutrient Reference Value: 5 µg. EUR-Lex
Best food sources (per portion)
| Food | Portion | Vitamin D | % US DV | % EU NRV |
|---|---|---|---|---|
 Herring | 125 g | 20 µg | 100 % | 400 % |
 Mussels | 150 g | 12 µg | 60 % | 240 % |
 Mackerel | 125 g | 10 µg | 50 % | 200 % |
 Trout | 125 g | 9.9 µg | 49 % | 198 % |
 Salmon | 125 g | 4.8 µg | 24 % | 95 % |
 Eggs, boiled | 120 g (2 eggs) | 2.8 µg | 14 % | 55 % |
 Soya drink, fortified | 250 g | 1.9 µg | 9 % | 38 % |
 Sardines in oil, drained | 90 g | 1.7 µg | 8 % | 33 % |
 Tuna, canned, drained | 100 g | 1.5 µg | 7 % | 29 % |
 Soya yogurt alternative, fortified | 150 g | 1.1 µg | 6 % | 23 % |
 Oat drink, fortified | 250 g | 0.95 µg | 5 % | 19 % |
 Dark chocolate | 20 g | 0.79 µg | 4 % | 16 % |
 Beef rump (lean red meat) | 125 g | 0.5 µg | 3 % | 10 % |
 Beef mince, lean | 125 g | 0.5 µg | 3 % | 10 % |
 Button mushrooms | 100 g | 0.4 µg | 2 % | 8 % |
Per normal portion. Values from BLS 4.0. % US DV = share of the FDA Daily Value. % EU NRV = share of the EU Nutrient Reference Value.
Sources
- Vitamin D — fact sheet for health professionals — NIH Office of Dietary Supplements
- Daily Value on the Nutrition and Supplement Facts labels — US Food and Drug Administration
- Regulation (EU) No 1169/2011 on food information (Annex XIII: Nutrient Reference Values; Art. 7(3)) — European Union (EUR-Lex)
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- EU Register of nutrition and health claims made on foods — European Commission
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut