Foods That Are Surprisingly High in Vitamin D
Vitamin D often called the “sunshine vitamin” is one of the most essential nutrients your body needs, yet most people aren’t getting enough of it. It’s crucial for bone strength, muscle performance, immunity, and mood regulation. While sunlight is the main source, many people especially those who train indoors or live in cities with limited sun exposure struggle to maintain healthy levels.
At First SQUAT, we believe fitness doesn’t start and end in the gym; it begins with what you feed your body. Nutrition fuels your strength, enhances recovery, and supports mental clarity — all core elements of peak performance.
Let’s explore some surprisingly high sources of Vitamin D that can help you stay strong and energized, even when you’re not soaking up the sun.
1. Mushrooms – The Only Plant That Makes Vitamin D Naturally
Mushrooms are one of the few plant-based sources of Vitamin D. When exposed to sunlight or UV light, they naturally produce Vitamin D2, which supports bone and immune health.
Portobello, maitake, and shiitake mushrooms can all boost your daily intake. If you follow a vegan or vegetarian diet, these are a must-add to your meals.
According to the National Institutes of Health (NIH), UV-exposed mushrooms can provide anywhere from 100 to 400 IU of Vitamin D per serving.
2. Egg Yolks – A Natural, Everyday Source
The humble egg is more powerful than it looks. The yolk contains Vitamin D along with protein, healthy fats, and other nutrients that support muscle recovery especially after workouts.
Opt for free-range or pasture-raised eggs, as they tend to have significantly higher Vitamin D levels due to the hens’ sun exposure and natural diet.
A study published by ScienceDirect found that eggs from pasture-raised hens can contain up to four times more Vitamin D than those from conventional farms.
3. Fatty Fish – The Ultimate Vitamin D Powerhouse
Salmon, tuna, sardines, and mackerel are some of the richest natural sources of Vitamin D3 the form your body absorbs most efficiently.
A single serving of cooked salmon can provide more than your entire daily recommended intake of Vitamin D. This makes fatty fish an ideal post-workout meal for athletes and fitness enthusiasts aiming for faster muscle recovery and improved performance.
The Harvard T.H. Chan School of Public Health emphasizes the importance of fish oil and fatty fish in supporting bone health, cardiovascular function, and inflammation control.
4. Fortified Foods – A Hidden Source You Might Overlook
If you don’t eat fish or eggs, you can still get Vitamin D through fortified foods. Many everyday products such as milk, orange juice, cereals, and plant-based alternatives (like almond or soy milk) are enriched with Vitamin D to help close the nutritional gap.
When shopping, check nutrition labels — aim for products fortified with Vitamin D3 for better absorption.
5. Cheese – Small Portions, Big Benefits
While cheese isn’t as rich in Vitamin D as fish, certain varieties like cheddar, Swiss, and ricotta do contain small but valuable amounts. Plus, cheese provides calcium, protein, and healthy fats — all essential for muscle maintenance and bone strength.
Combine cheese with Vitamin D-rich foods or pair it with morning sunlight exposure for a natural boost.
6. Beef Liver – The Forgotten Superfood
Beef liver is often underrated, but it’s packed with Vitamin D, iron, and Vitamin A. Athletes and fitness lovers can benefit from including small portions once or twice a week for improved energy and endurance.
According to WebMD, organ meats like beef liver support overall metabolic function and help maintain steady Vitamin D levels.
How Vitamin D Affects Your Fitness and Recovery
Vitamin D isn’t just about bone health. It plays a direct role in athletic performance and muscle recovery. It supports protein synthesis, enhances strength, and helps prevent inflammation and fatigue.
At First SQUAT, we encourage our community to fuel their workouts with awareness. Just as your First SQUATactivewear supports every movement, your nutrition should support your progress from the inside out.
