Ever feel tired for no clear reason? You might be missing something simple—vitamin D. This powerful nutrient plays a key role in energy levels, mood, muscle function, and immune health. When you don’t get enough, it can lead to fatigue, brain fog, low motivation, and even weaker bones.
While your body makes vitamin D from sunlight, many people—especially those who spend most of their time indoors—fall short. That’s why it’s important to get this nutrient through your diet and supplements if needed.
In this guide, we’ll focus on the best foods with vitamin D that naturally support your energy and overall wellness. These foods are easy to include in daily meals and can make a real difference in how you feel. Ready to boost your energy the natural way?
Let’s dive into the top vitamin D foods for energy and how to get more of them into your routine.
How Vitamin D Supports Energy and Wellness
Vitamin D does much more than help your bones. It plays a key role in how your body produces and uses energy. One of its main jobs is to help regulate calcium and phosphate—minerals that support muscle function and cellular energy production. Without enough of it, your muscles may feel weak and tired.
Vitamin D also helps control inflammation and supports your immune system. When your immune response is off-balance, it can drain your energy and slow recovery from illnesses. That’s why people with low vitamin D levels often feel rundown, foggy, or even down emotionally—especially in winter months when sun exposure drops.
Studies show that vitamin D deficiency is linked to chronic fatigue, low motivation, and seasonal mood issues. Restoring healthy levels can help you feel more awake, focused, and physically strong.
In short, vitamin D is essential for feeling your best every day. Whether it’s through food, sunlight, or supplements, making sure you get enough is a simple way to support lasting energy and wellness.
Top 10 Vitamin D-Rich Foods
Vitamin D plays a crucial role in maintaining energy levels, supporting immune health, and promoting muscle function. Below is a list of the top 10 foods rich in vitamin D, backed by studies highlighting their benefits.
1. Salmon
Vitamin D Content
570 IU per 3-ounce serving
Energy & Health Benefits
Wild-caught salmon is one of the best sources of vitamin D3, the most effective form of vitamin D. Omega-3 fatty acids found in salmon support brain health, reduce inflammation, and help sustain energy levels. A study published in The American Journal of Clinical Nutrition shows that omega-3s can improve mood and energy levels by supporting cognitive function and lowering fatigue.
How to Eat
Grill, bake, or pan-sear salmon. Enjoy it on its own, in salads, sandwiches, or pasta dishes.
2. Egg Yolks
Vitamin D Content
37 IU per large egg yolk
Energy & Health Benefits
Egg yolks provide a small amount of vitamin D but are still a convenient and nutrient-dense option. In addition to vitamin D, egg yolks offer protein, healthy fats, and B vitamins, all of which contribute to sustained energy. A study published in Nutrition Reviews found that egg yolks offer a bioavailable form of vitamin D that supports overall health.
How to Eat
Add egg yolks to scrambled eggs, omelets, or boiled eggs. They can also be included in baked goods or added to smoothies.
3. Mackerel
Vitamin D Content
400 IU per 3-ounce serving
Energy & Health Benefits
Mackerel is rich in vitamin D and omega-3 fatty acids. This combination helps improve energy levels, support cardiovascular health, and reduce inflammation. A study in The Journal of Nutrition suggests that mackerel, along with other oily fish, plays a role in reducing inflammation and supporting energy production.
How to Eat
Mackerel can be grilled, smoked, or canned for a quick and easy meal. It’s great in salads or served with vegetables and grains.
4. Sardines (Canned with Bones)
Vitamin D Content
200 IU per 3-ounce serving
Energy & Health Benefits
Sardines are rich in vitamin D and calcium due to being canned with their bones. Together, these nutrients help prevent fatigue, support bone health, and promote overall energy. A study published in Nutrients highlighted the role of calcium and vitamin D from sardines in bone health, which is crucial for long-term energy levels.
How to Eat
Eat sardines straight from the can, toss into salads, pasta dishes, or spread on toast for a nutritious snack.
5. Fortified Milk
Vitamin D Content
120 IU per 8-ounce serving
Energy & Health Benefits
Fortified dairy and plant-based milks are excellent sources of vitamin D, providing easy access to this important nutrient. Along with vitamin D, milk contains calcium and other nutrients, making it a great option for boosting energy. Studies have shown that fortified dairy products help meet the recommended daily intake of vitamin D and calcium, which are essential for optimal energy levels.
How to Eat
Enjoy a glass of milk on its own, or add it to smoothies, cereal, coffee, or baked goods.
6. Fortified Plant Milks (Almond, Soy, Oat)
Vitamin D Content
100–120 IU per 8-ounce serving (depending on brand)
Energy & Health Benefits
For those avoiding dairy, fortified plant milks are an excellent source of vitamin D. A study published in The Journal of Clinical Endocrinology & Metabolism found that fortified plant milks can be a viable alternative to dairy for people who need to maintain healthy vitamin D levels.
How to Eat
Drink on its own, add to smoothies, pour over cereal, or use in coffee or baking.
7. Cod Liver Oil
Vitamin D Content
1,360 IU per tablespoon
Energy & Health Benefits
Cod liver oil is one of the richest sources of vitamin D. It also provides omega-3 fatty acids and vitamin A, which support immune health, reduce inflammation, and boost energy. According to a study in The American Journal of Clinical Nutrition, cod liver oil is a potent source of both vitamin D and omega-3s, which contribute to energy and overall health.
How to Eat
Typically taken as a supplement, but you can add it to smoothies or use in recipes calling for oils.
8. Fortified Cereals
Vitamin D Content
40–100 IU per serving (depending on brand)
Energy & Health Benefits
Breakfast cereals are often fortified with vitamin D, providing an easy and convenient way to start your day with this vital nutrient. Studies have demonstrated that fortified cereals improve vitamin D intake, which helps regulate energy and mood throughout the day.
How to Eat
Enjoy fortified cereals with milk or plant-based milk. They can also be added to yogurt or smoothies for a nutrient-packed breakfast.
9. Beef Liver
Vitamin D Content
50 IU per 3-ounce serving
Energy & Health Benefits
Beef liver is nutrient-dense, rich in vitamin D, iron, and B vitamins, all essential for energy production. A study published in The Journal of Nutrition found that organ meats, like liver, are among the best sources of vitamin D and other nutrients that support energy metabolism.
How to Eat
Pan-fry, grill, or add to stews and other dishes for a rich, savory flavor.
10. UV-Exposed Mushrooms
Vitamin D Content
450 IU per 1-cup serving (UV-exposed)
Energy & Health Benefits
Mushrooms are one of the few plant-based sources of vitamin D. When exposed to UV light, they produce significant amounts of vitamin D. A study published in Frontiers in Nutrition found that UV-exposed mushrooms are a viable source of vitamin D for vegans and vegetarians, contributing to overall energy levels and immune health.
How to Eat
Add UV-exposed mushrooms to salads, stir-fries, soups, or use as a topping for pizzas and sandwiches. They can be sautéed, grilled, or roasted for added flavor.
Signs of Vitamin D Deficiency
Feeling tired all the time? Struggling with sore muscles, low mood, or achy bones? These could be signs your body needs more vitamin D. This vitamin plays a big role in keeping your muscles, bones, and mood in check—so when levels drop, your energy does too.
Low vitamin D symptoms often include fatigue, muscle weakness, bone or joint pain, and even depression. Some people describe it as feeling “off” or foggy all day. This is especially true during the winter months when sun exposure is limited.
You’re more likely to experience a deficiency if you spend most of your time indoors, have darker skin, or live in a northern climate. People who cover most of their skin for religious or cultural reasons are also at risk. And since food alone usually doesn’t provide enough vitamin D, these risk factors matter.
Think you might be low? The only way to know for sure is through a blood test. A healthcare provider can check your vitamin D level and recommend the right supplement or lifestyle changes.
If you’ve been feeling run down without a clear reason, it might be time to look at your vitamin D. The vitamin D fatigue connection is real—and easy to fix once you know what’s going on.
Tips for Maximizing Vitamin D Absorption
Getting enough vitamin D is important—but making sure your body absorbs it properly is just as key. If you’re taking supplements or eating D-rich foods, these simple tips can help boost their effectiveness.
First, pair vitamin D with healthy fats. Since it’s a fat-soluble vitamin, your body needs fat to absorb it well. Add foods like avocado, nuts, seeds, or olive oil to meals that include vitamin D-rich items like salmon, eggs, or fortified milk. This vitamin D and fat absorption link makes a big difference.
Second, don’t skip the sun. Just 10–30 minutes of midday sunlight a few times a week can help your skin produce vitamin D naturally. Your exact needs depend on your skin tone and where you live. People with darker skin may need more time outdoors to get the same benefit.
Finally, support vitamin D metabolism with key nutrients like magnesium and vitamin K2. Magnesium helps activate vitamin D in your body, while K2 ensures calcium goes to your bones—not your arteries. Good sources include leafy greens, nuts, seeds, and fermented foods.
FAQs About Vitamin D
Can you get enough vitamin D from food alone?
It’s possible, but it’s not easy. Most people don’t eat enough of the best vitamin D sources—like fatty fish, fortified dairy, or cod liver oil—every day. That’s why many rely on supplements, especially if they have limited sun exposure or dietary restrictions.
Does vitamin D really help with energy?
Yes, it can. While vitamin D isn’t a stimulant, it plays a big role in energy production. Low levels have been linked to fatigue, poor muscle function, and low mood. That’s why so many people ask this common vitamin D energy FAQ—and for good reason. Correcting a deficiency can help restore energy and mental clarity.
Is it safe to take vitamin D supplements daily?
Generally, yes—when taken at recommended doses. Most adults do well with 600–2,000 IU per day. However, long-term high doses (over 4,000 IU daily) can cause issues unless monitored by a healthcare provider. Always check your blood levels if you’re supplementing regularly.
What’s the difference between D2 and D3?
Vitamin D2 comes from plant sources and fortified foods, while D3 is found in animal-based foods and made by your skin when exposed to sunlight. Studies show D3 is better absorbed and more effective at raising vitamin D levels in the body.
Conclusion
Vitamin D is essential for maintaining energy, mood, and overall immune health. By incorporating a variety of vitamin D-rich foods into your diet, you can naturally boost your vitamin D levels and enjoy the many health benefits.
Whether through fatty fish, fortified products, or UV-exposed mushrooms, small changes can make a big difference. If you’re unsure about your vitamin D levels, a simple blood test can provide clarity.
Don’t hesitate to consult with a healthcare provider to ensure your vitamin D needs are being met for optimal health and energy.