The 10µg target

The UK nutrient reference value for vitamin D is 10µg a day for adults. That figure comes from SACN, the Scientific Advisory Committee on Nutrition, and reflects what most people need to maintain bone and muscle health throughout the year.

From October to March there isn't enough UK sunlight to make enough vitamin D through the skin, regardless of how much time you spend outside. This is a straightforward geographical fact, not a personal failing. The NHS response is clear: everyone aged four and over should consider taking a daily supplement of 10µg during the autumn and winter months. That recommendation is the anchor for this page.

From April to September, food combined with regular outdoor time can cover the target for most people. This piece focuses on what food contributes, which helps whether or not you also supplement.

The oily fish that does the work

Oily fish carries more vitamin D than almost anything else on a standard weekly shop. A 140g salmon fillet provides roughly enough to clear the day's target on its own. That's a useful anchor, even if salmon every day isn't realistic for most.

Oily fish sources Salmon — a 140g fillet covers a full day's target. Sardines — tinned sardines are affordable and widely available; two or three tins a week add up meaningfully. Herring and mackerel — similar vitamin D content to sardines; smoked mackerel from most supermarkets counts. Fresh tuna — a useful source; tinned tuna provides considerably less (much of the vitamin D is lost in the canning process).

Tinned sardines and mackerel matter more than people realise. They're among the most affordable vitamin-D sources available and keep well in the cupboard. If oily fish appears on your plate two or three times a week in the summer months, you're doing a reasonable amount of the food-side work.

"A 140g salmon fillet covers a day's target on its own. The challenge isn't the dose; it's eating enough oily fish often enough."

Beyond oily fish

Oily fish does most of the heavy lifting, but several other everyday foods add to the picture.

Other food sources Egg yolks — each yolk carries a modest amount; eggs eaten a few times a week contribute, but not enough on their own to clear the daily target. Red meat — a modest source; useful as part of a varied week. Liver — a small portion provides meaningful vitamin D. The NHS notes that pregnant women should avoid liver because of its high vitamin A content. Fortified fat spreads — many UK fat spreads are fortified with vitamin D; the label will say how much. Fortified breakfast cereals — a common way vitamin D reaches people who eat little or no fish.

What "fortified" means and why brands vary

Fortification means a nutrient has been added during manufacturing. In the case of vitamin D, this applies to certain fat spreads and breakfast cereals. Not all brands are fortified, and those that are add different amounts. The only reliable way to know is to check the nutrition label.

When reading a label, look for vitamin D in the vitamins and minerals section. The amount is usually given as a percentage of the reference intake (RI) per serving. The UK reference intake for vitamin D is 5µg, which is half the NHS target, worth bearing in mind when comparing. A cereal that covers 50% of the RI per bowl is adding 2.5µg, a useful contribution but not the whole day.

Brands reformulate, so it's worth checking periodically rather than assuming a product you've bought before still carries the same amount.

Why food alone struggles in winter

A 140g salmon fillet clears the day's target, but eating salmon every day isn't practical, and the other sources each contribute only a fraction. From October to March, food alone rarely gets most people to 10µg, which is why the NHS recommends a daily 10µg supplement for everyone aged four and over during those months. We cover the winter supplement in full, who needs it, how to take it, and what too much means, in our dedicated winter piece.

What pregnant or breastfeeding women should know

The NHS autumn-winter supplement recommendation explicitly includes pregnant and breastfeeding women. The 10µg/day figure is the same.

One important note on liver: liver is a meaningful source of vitamin D, but the NHS advises pregnant women to avoid it entirely. This is because liver is also very high in vitamin A, and too much vitamin A during pregnancy can harm a developing baby. If you're pregnant, leave liver out of the vitamin D picture and cover the shortfall through fish, eggs, fortified foods, and the supplement.

If you're breastfeeding, your baby's vitamin D needs are met through breast milk, which depends partly on your own vitamin D status. The NHS has separate guidance on vitamin D drops for babies and young children, worth reading alongside this page.

A short, honest note

This page covers the food side of vitamin D, and it's a tracking tool, not a clinic. If you have specific concerns about your vitamin D levels, or symptoms you think might be related, a GP can order a blood test and read the result properly. We can help you log what you eat; they can tell you what your levels actually are.