While sunshine is the most well-known source of vitamin D, many people with autoimmune disease — especially those with fatigue, or sun sensitivity—may struggle to get enough through sunlight alone. Thankfully, certain foods can help bridge the gap.
Here are some naturally rich and fortified sources of vitamin D:
| Food | Type of Vitamin D | Approximate Amount per Serving |
|---|---|---|
| Salmon (wild-caught, cooked) | D3 | 600–1000 IU per 100g |
| Sardines (canned in oil) | D3 | 270 IU per 100g |
| Cod liver oil | D3 | ~450 IU per teaspoon |
| Egg yolks | D3 | ~40 IU per yolk |
| Mushrooms (UV-exposed) | D2 | 400–500 IU per 100g |
| Fortified plant milks (almond, oat, soy) | D2 or D3 | 100–150 IU per cup |
| Fortified cereals | D2 or D3 | 40–100 IU per serving |
Tips for absorption:
Vitamin D is fat-soluble, so pair it with healthy fats (like avocado, olive oil, or nuts) to boost uptake.
If you’re vegetarian or vegan, UV-exposed mushrooms and fortified plant-based products are especially helpful.
Note for Australians: Even in sunny places like Sydney, vitamin D deficiency is common—especially in winter, or for those with autoimmune conditions. Food sources can offer gentle, consistent support alongside supplementation.
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