Vitamin D plays a vital role in maintaining strong bones, a robust immune system, and even heart health. While sunlight is the primary natural source, many people don’t get enough—especially during winter months or if they live in northern latitudes. Fortunately, certain beverages are fortified to help bridge the gap. Here are four drinks you can incorporate into your daily routine to increase your vitamin D levels.
Fortified Milk: A Long-Standing Solution
Cow’s milk has been routinely fortified with vitamin D since the 1930s, making it a reliable source for decades. Most brands in the U.S. voluntarily add this essential nutrient, providing roughly 100-150 International Units (IU) per 8-ounce serving. This equates to about 17% of the daily recommended intake. Beyond vitamin D, milk also delivers calcium, phosphorus, potassium, and protein – a complete nutritional package.
For those who prefer alternatives to traditional dairy, fortified plant-based milks are also widely available.
Plant-Based Milks: Check the Label
Soy, almond, cashew, rice, and pea milks often include added vitamin D, mimicking the levels found in fortified cow’s milk. However, fortification isn’t universal, so always check the nutrition label. Some brands, like Almond Breeze, offer 25% of the daily value per serving, while others, such as Elmhurst Unsweetened Almond Milk, contain none.
This variability highlights why careful label-reading is essential.
Fortified Orange Juice: A Surprising Boost
Orange juice began undergoing vitamin D fortification in the 1990s and now commonly provides around 100 IU (17% DV) per cup. This makes it a convenient way to increase intake alongside calcium, another vital nutrient for bone health. Some fortified orange juice brands can deliver over 60% of the daily value of calcium, with additional benefits from vitamins A and E.
Mushroom Broth: An Unexpected Source
Mushrooms are the only plant-based food that naturally contains vitamin D. When simmered into a broth, they can provide a surprising dose of this nutrient. However, availability depends on whether the mushrooms were treated with UV light to boost vitamin D levels during growth. Longer boiling times can also reduce the amount of vitamin D retained in the broth.
If making your own, check the label and minimize simmering time to maximize vitamin D content.
How Much Vitamin D Do You Need?
The Recommended Daily Allowance (RDA) for adults is 600 IU, with a safe upper limit of 4,000 IU. Getting too much vitamin D from food alone is rare; deficiencies are far more common worldwide. Fatty fish like salmon, tuna, and sardines remain the richest dietary sources. Egg yolks, certain mushroom varieties, and fortified foods like yogurt and cereal also contribute to daily intake.
Ultimately, a combination of fortified drinks and nutrient-rich foods is the most effective strategy for maintaining optimal vitamin D levels.
