What is high in vitamin D?

Vitamin D is produced in the skin in response to sunlight, but can also be absorbed through food. But where do we find enough vitamin D?

Foods rich in vitamin D

Most foods do not contain enough vitamin D, making deficiency common.

So what does contain a lot of vitamin D?

Cod liver oil

By far the best food. One teaspoon (4.5gr) of cod liver oil already provides 75%-110% of the daily recommended intake (2).

Oily fish

They are also among the best sources of vitamin D. For example, you get a very good amount from salmon, catfish, mackerel, tuna, sardines and eel. For example, 100 grams of baked salmon can provide 40%-70% of the daily recommended intake (3).

Egg yolks

The yolk of 1 egg contains on average 5% to 10% of what you should take in daily (4).

White mushrooms and shiitake

Plants contain vitamin D2 while animal nutrients contain vitamin D3. Mushrooms are rich in ergosterol (provitamin D2) that can be converted to ergocalciferol (vitamin D2) under the influence of sufficient UV light ( 5)(6).

Here, mushrooms harvested in the wild are richest in vitamin D. In contrast, mushrooms grown in low-light conditions have lower amounts.

It is also very important for vegetarians because it is the only non-animal source of vitamin D.

Vitamin D uptake

First, it is important to make sure your body can absorb vitamin D through sunlight. It is estimated that we get more than 80% from the sun and the rest from food.

It is the easiest way for your body and it is healthy because you are moving when going outside. Between September and March, however, sun strength is too low in Belgium to produce enough vitamin D based on absorption through sunlight. That’s why many people are deficient after winter.

In addition to sunlight, food is also a source of vitamin D. Unfortunately, even this is often insufficient to achieve good vitamin D levels. As a result, most people have a high risk of vitamin D deficiency.

Recommended amount

To maintain optimal vitamin D levels, you need to take in a certain amount of vitamin D daily. The daily recommended amount is expressed in IU or IU (international units) or in mcg.
  • Persons up to 70 years of age need at least 10-15 mcg (400-600 IU) of vitamin D daily (1).
  • Persons over 70 years of age need at least 20 mcg (800IU) of vitamin D daily (1).
You can get these amounts daily from your diet or through supplements. However, they are based on the assumption that you also have the minimum exposure to sunlight. Everyone is unique and so is your body. Equally, these values and quantities are also only averages. We want you to get an accurate picture of how much you need. Therefore, it is recommended to take a vitamin D test.

What if there is a vitamin D deficiency?

In vitamin D deficiency, too little sunlight and a lack of vitamin D-rich foods are most likely the cause.

There are also several causes of deficiency and this can make it advisable to take supplements.

However, we do not recommend simply taking a supplement without a blood test:

  1. Because you may still be deficient despite taking extra vitamin D
  2. Not knowing exactly what dosage of supplement you need
  3. Too much vitamin D can be toxic.

Therefore, rely on the Bevoy blood test and you will no longer have to worry about deficiency or toxic levels.



  1. National Institutes of Health (2020). Vitamin D.
  2. SR Legacy. (2019.) Fish oil, cod liver. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173577/nutrients
  3. Z. Lu, T.C. Chen, A. Zhang, K.S. Persons, N. Kohn, R. Berkowitz, S. Martinello, and M.F. Holick. (2007.) An Evaluation of the Vitamin D3 Content in Fish: Is the Vitamin D Content Adequate to Satisfy the Dietary Requirement for Vitamin D?
  4. SR Legacy. (2019.) Egg, yolk, raw, fresh. https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/nutrients
  5. H M Trang, D E Cole, L A Rubin, A Pierratos, S Siu, R Vieth. (1998.) Evidence that vitamin D3 increases serum 25-hydroxyvitamin D more efficiently than does vitamin D2. https://pubmed.ncbi.nlm.nih.gov/9771862/

  6. R.R.



    C.M.Weaver. (2013.) Safety assessment of the post-harvest treatment of button mushrooms(Agaricus bisporus) using ultraviolet light.

Share the article


Don't miss a single new article

Also see this

The 4 most effective strategies for building trust and transparency

They are indispensable building blocks for a successful organization: trust and transparency. But especially in the day-to-day hustle and bustle, ensuring this can be a challenge. As a leader, how do you ensure that each team member can perform his or her job to the best of his or her ability in an environment where they feel trusted, valued and heard?

Read more

Do you also value well-being at work?

Discuss your wellness challenge with our team and learn about our approach during a 30-minute call.