Vitamin D Tips for 2025 | VITBLISS Card

At VITBLISS, we believe in the value of including natural vitamin D–rich foods as part of your balanced diet. Vitamin D is an essential nutrient that contributes to the maintenance of normal bones, muscle function, and the normal function of the immune system. While many people associate vitamin D with sunlight exposure, it can also be obtained through certain foods.

In this blog post, we explore which foods contain vitamin D, general signs of low intake, and the discussion around dietary sources and supplementation—especially in the winter months when sun exposure is reduced. Whether you're focused on supporting your immune system or maintaining energy-yielding metabolism, understanding your vitamin D intake can be an important step.

What Is Vitamin D and Why Is It Important?

Vitamin D is a fat-soluble vitamin naturally found in certain foods and also produced by the skin in response to sunlight. It contributes to normal absorption and utilisation of calcium and phosphorus—two minerals that are important for the maintenance of normal bones and teeth. Vitamin D also contributes to the normal function of the immune system.

Inadequate intake over time may result in lower bone mineral density. Ensuring sufficient vitamin D intake is especially important in situations with limited sun exposure or dietary variety. Low levels of vitamin D have been associated with tiredness and muscle discomfort, although individual needs and responses can vary.

Which Foods Contain Vitamin D?

Top Foods Rich in Vitamin D

Several foods provide vitamin D and can support your intake goals. Fatty fish—such as salmon, mackerel, and sardines—are among the best natural sources. Eggs are also a good source; for example, one large egg can supply around 2 micrograms of vitamin D, contributing to your recommended intake.

In addition to fish and eggs, many foods are fortified with vitamin D. These include certain dairy products, plant-based drinks (such as soy or almond), and breakfast cereals. Check nutrition labels to choose products with added vitamin D.

The Role of Fatty Fish

Fatty fish is one of the most concentrated natural sources of vitamin D. Varieties like herring, salmon, and mackerel can contain more than 10 micrograms of vitamin D per 100 grams, making them effective options for supporting dietary intake, especially when sunlight is limited.

Eggs and Other Sources

Eggs are a simple and widely available way to include vitamin D in your diet. They can be prepared in many ways and complement most meals. Mushrooms that have been exposed to ultraviolet (UV) light can also provide vitamin D and may be helpful for those following a plant-based diet.

Fortified Foods

Fortified foods offer an easy way to increase your vitamin D intake. Plant-based alternatives like fortified soy or oat drinks, some breakfast cereals, and certain breads may contain added vitamin D. Reviewing food labels helps you make informed choices to support your nutrient intake.

Low Vitamin D Intake: Possible Signs and Recommended Intake

What Are the Possible Signs of Low Vitamin D Intake?

Inadequate intake of vitamin D over time may be associated with various effects on the body. These can include:

Tiredness
Muscle discomfort or weakness
Reduced vitality or motivation
Lower resistance to seasonal changes
General bone discomfort

Prolonged insufficient intake may affect bone mineralisation, which is particularly relevant in populations with limited sun exposure or reduced dietary diversity.

How Much Vitamin D Is Recommended Daily?

Vitamin D requirements vary depending on age, lifestyle, and individual needs. For most adults, a daily intake of 10–20 micrograms (µg) is typically recommended, while children generally require lower amounts. According to the European Food Safety Authority (EFSA), the tolerable upper intake level for adults is 100 µg/day, though typical daily needs are significantly lower.

A balanced diet with vitamin D–rich foods can help support adequate intake. If you are unsure about your levels, speak to a qualified health professional.

The Ongoing Conversation Around Vitamin D

Social Media Discussions

Online platforms continue to host active conversations about vitamin D and its role in health. Some individuals highlight supplementation, especially during periods of limited sun exposure, while others emphasise obtaining the nutrient from natural food sources. It’s important to critically assess such information and refer to trusted scientific guidelines.

Influencers’ Role in Education

Influencers can help raise awareness about the importance of nutrients like vitamin D. However, it's essential that the content they share is based on verified scientific information, to ensure people make informed dietary and lifestyle decisions.

Food vs. Supplements

Supplements may support individuals with low dietary intake or limited sun exposure. However, a food-first approach—with vitamin D–rich options such as oily fish, fortified products, and eggs—is generally recommended as part of a balanced diet. When needed, food supplements can complement—not replace—this intake.

Vitamin D Supplementation and Winter Guidance

Seasonal Considerations

During winter months, reduced sunlight may limit natural vitamin D synthesis through the skin. This is particularly relevant in northern climates. In such cases, dietary strategies or food supplements may help support recommended intake levels.

Safe Supplement Use

Before starting any supplement, it’s advisable to consult a healthcare provider, especially if you are on other medications or managing a specific health condition. The EFSA states that 25 µg/day (1,000 IU) is a common reference for supplementation, but this should always be adapted to individual needs.

Choosing a Supplement

If opting for a supplement, consider choosing vitamin D3 (cholecalciferol), which is commonly used in EU-approved products. Look for supplements from reputable brands that follow quality and safety standards.

Conclusion

Ensuring sufficient vitamin D intake contributes to the maintenance of normal bones, muscle function, and immune system function. During winter months, when sun exposure may be limited, it’s helpful to focus on foods that naturally contain vitamin D or are fortified with it. In some cases, supplements may complement dietary intake.

Including vitamin D–rich foods in your daily meals is a simple and effective way to support your nutritional needs throughout the year. If you are considering supplements, especially in periods of low sunlight, consult a healthcare professional to determine what’s appropriate for you.

*Food supplements may be used to support nutrient intake but are not a substitute for a balanced diet or medical care. Needs, responses, and tolerances vary from person to person. If you have health concerns, take medication, or follow a therapeutic diet, seek advice from a doctor, pharmacist, or a qualified professional in nutritional therapy before starting any new supplement.