Where Can I Get Vitamin D? UK Food & Sun Sources
Natural vitamin D sources in the UK: which foods provide it, how much sunshine you need, and when to consider supplements. Evidence-based guidance.
By Reece Douglas · Founder, FreshPlate
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Where Can I Get Vitamin D? UK Food & Sun Sources
Vitamin D is difficult to obtain in the UK. Few foods contain meaningful amounts naturally, and our latitude means weak winter sunlight cannot trigger skin production from October through March.
The government recommends everyone consider a daily 10-microgram supplement during autumn and winter. Understanding which sources contribute how much helps you decide whether food and sunshine cover your needs or whether a supplement makes sense year-round.
I built the vitamin D tracker into FreshPlate because so many medications—bisphosphonates, steroids, anticonvulsants—affect how your body handles it, and most people have no idea whether food is covering their needs. When you log meals by photo or barcode, the app calculates your daily intake against the 10-microgram target and shows it in the minerals-and-vitamins panel on your Progress tab. If you're consistently low, FreshPlate prioritises recipes with oily fish, eggs and fortified ingredients. You can also log a supplement in your profile so the app accounts for it when working out whether food alone is doing enough, with the guidance cited to NHS and Public Health England behind every number. It’s been great to hear your feedback, especially the users that are currently testing this For You feature, it’s rewarding to hear how useful people are finding it
How Much Vitamin D Do You Need?
Adults and children over one year need 10 micrograms of vitamin D daily, according to Public Health England. Infants under one year need 8.5 to 10 micrograms daily.
These recommendations assume minimal sun exposure. Your body can manufacture vitamin D when ultraviolet B radiation hits your skin, but in the UK this only happens when the sun is high enough in the sky, roughly late March through September, and only during the middle of the day.
Which Foods Contain Vitamin D?
Oily fish, egg yolks, and red meat are the main dietary sources, alongside fortified products.
Oily Fish
Oily fish deliver the highest natural vitamin D content. A 100-gram portion of cooked salmon provides approximately 10 to 13 micrograms, meeting the daily target in a single serving. Mackerel offers similar amounts, while sardines and fresh tuna provide 8 to 10 micrograms per 100 grams.
Canned fish retains vitamin D well. Tinned sardines in oil or tomato sauce, tinned mackerel, and canned salmon are convenient, affordable options.
Eggs
One large egg yolk contains around 1 to 2 micrograms of vitamin D. Three eggs would provide roughly a quarter of your daily requirement. Vitamin D sits in the yolk, so egg-white products contribute nothing.
Red Meat and Liver
Red meat provides small amounts: 100 grams of cooked beef contains approximately 0.3 micrograms. Liver is richer, with around 1 microgram per 100 grams, but Public Health England advises pregnant women avoid liver due to high vitamin A content.
Mushrooms
Mushrooms exposed to ultraviolet light during growth can contain vitamin D2. Standard white mushrooms grown in the dark provide negligible amounts, but UV-treated varieties sold in some UK supermarkets may offer 5 to 10 micrograms per 100 grams. Check packaging for UV-exposure claims.
Fortified Foods in the UK
Fortified foods help but rarely bridge the gap alone. A bowl of fortified cereal with fortified plant milk and a spread on toast might total 5 to 6 micrograms, half the daily target.
- Breakfast cereals — many provide 1.5 to 3 micrograms per 30-gram serving, often alongside added B vitamins.
- Cow's milk — not routinely fortified in the UK, unlike in the US. Some brands add vitamin D, but most do not.
- Plant-based milks — oat, soya, and almond drinks are often fortified with 0.75 to 1.5 micrograms per 100 millilitres. A 200-millilitre glass contributes 1.5 to 3 micrograms.
- Fat spreads and margarine — most contain added vitamin D, typically 7.5 micrograms per 100 grams. A 10-gram spread on toast delivers around 0.75 micrograms.
- Yoghurt — some brands fortify, others do not. Check the label.
- Infant formula — fortified by law to provide adequate vitamin D for babies not receiving drops.
Sunshine and Vitamin D Synthesis
Relying on sunshine alone is difficult for office workers, people who cover skin for cultural or religious reasons, those with limited mobility, and anyone cautious about skin cancer risk.
- October to March — UVB too weak in the UK for skin synthesis; food and supplements are the only sources.
- April to September — brief midday sun exposure several times a week often covers needs, but cloud, clothing, sunscreen, and time spent indoors all reduce synthesis.
- Sunscreen SPF 15 or higher — blocks most UVB, preventing vitamin D production. Balance sun protection with brief unprotected exposure before applying sunscreen.
When to Take a Vitamin D Supplement
The Department of Health recommends everyone consider a daily 10-microgram vitamin D supplement during autumn and winter. Some groups should take one year-round: people who are housebound, those who cover their skin outdoors, and anyone with dark skin.
Supplements come as vitamin D3 (cholecalciferol) or D2 (ergocalciferol). D3 is slightly more effective at raising blood levels and is widely available in UK pharmacies and supermarkets. Doses of 10 micrograms (400 IU) are safe and sufficient for most adults; high-dose supplements are unnecessary unless prescribed.
Certain medications affect vitamin D metabolism or absorption. Some anticonvulsants, corticosteroids, and weight-loss drugs reduce levels. FreshPlate's free food-medication interaction checker flags these interactions when you log your prescriptions.
Vitamin D is fat-soluble, so taking supplements with a meal containing some fat improves absorption.
Using FreshPlate to See Your Vitamin D Intake
When you log meals in FreshPlate, by photo, barcode or search, or by reading a pack's label on your phone, the Progress tab shows a minerals-and-vitamins panel against targets set for your body. It is a handy way to see how your food is adding up, and a "How we worked this out" tap behind each number names the guidance used (NHS, WHO, UK RNI). The app does not set a vitamin D cut-off for you or change your recipes because of one.
Every recipe the app generates is built around your own medication list, and the For you tab on each recipe lists your medicines. For those with advice on file, it opens the NHS or US FDA words about food, quoted word for word, with a link to the checker page; for the rest, it says there is no advice on file yet and points you to your pharmacist. You can also try the free food–medication checker on the website. The app does not give vitamin D or calcium absorption advice on its own.
Frequently asked questions
What foods are high in vitamin D?
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Oily fish such as salmon, mackerel, and sardines are the richest natural sources, providing 8 to 13 micrograms per 100 grams. Egg yolks, fortified breakfast cereals, fortified plant milks, and fat spreads also contribute smaller amounts.
Which foods contain both vitamin A and vitamin D?
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Oily fish, eggs, liver, and fortified fat spreads contain both vitamins. Many fortified breakfast cereals and plant milks also add both, though amounts vary by brand.
Can I get enough vitamin D from food alone in the UK?
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Most people struggle to reach 10 micrograms daily from food alone without eating oily fish several times a week. Fortified foods help but rarely bridge the full gap, which is why Public Health England recommends supplements during autumn and winter.
How much sun do I need for vitamin D in the UK?
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Short, frequent exposure of forearms and lower legs to midday sun between late March and September is usually sufficient, but the exact duration depends on skin tone, cloud cover, and time spent outdoors. From October to March, the sun is too weak for skin synthesis.
Should everyone in the UK take a vitamin D supplement?
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Public Health England recommends everyone consider a 10-microgram daily supplement during autumn and winter. People who are housebound, cover their skin outdoors, or have dark skin should take one year-round.
Sources
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