Vitamin D plays an essential role in keeping the body healthy. It helps the body absorb calcium, which is necessary for building and maintaining strong bones. This nutrient also supports the immune system, helping the body defend itself against illness.
However, only a small number of foods naturally contain vitamin D. For this reason, many common beverages are fortified, meaning vitamin D is added to help people meet their daily needs. Drinks such as milk, plant-based milk alternatives, and fortified juices can make it easier to increase vitamin D intake throughout the day.
Here are six drinks that can help provide a helpful boost of vitamin D.
6 Drinks High in Vitamin D — Help Strengthen Bones and Support Immunity
1. Fortified Dairy Milk
Regular cow’s milk does not naturally contain large amounts of vitamin D, but most store-bought milk is fortified with it.
An 8-ounce glass of fortified milk typically contains about 120 IU of vitamin D, which equals roughly 20% of the recommended daily intake.
Milk also contains high levels of calcium, making it a particularly beneficial combination since vitamin D helps the body absorb calcium more effectively.
2. Fortified Soy Milk
Soy milk is one of the most common dairy alternatives, and many brands fortify it with vitamin D.
A cup of fortified soy milk usually provides around 120 IU of vitamin D, similar to fortified dairy milk. This makes soy milk a convenient option for people who follow plant-based diets or prefer non-dairy beverages.
3. Fortified Almond Milk and Other Plant Milks
Fortified almond milk also contains vitamin D, though typically slightly less than dairy or soy milk.
A cup generally provides about 107 IU of vitamin D, which can still contribute meaningfully toward daily intake.
Other plant-based alternatives often include added vitamin D as well, such as:
Rice milk: around 100 IU per cup
Oat milk: around 100 IU per cup
Because these beverages are commonly fortified, checking the nutrition label can help you confirm the vitamin D content.
4. Fortified Orange Juice
Fortified orange juice can be another simple way to boost vitamin D intake.
Many brands provide about 100 IU of vitamin D per cup. Some studies have found that adults who drink fortified orange juice regularly can achieve vitamin D levels similar to those who take supplements.
Besides vitamin D, orange juice also contains vitamin C, which supports immune health.
5. Kefir
Kefir is a fermented dairy drink that has a texture similar to drinkable yogurt. Because it is made from milk, it may also contain added vitamin D.
A typical cup of kefir contains about 100 IU of vitamin D.
Kefir also provides probiotics, beneficial bacteria that support gut health and may contribute to a stronger immune system. Many people enjoy kefir in smoothies or as a refreshing snack.
6. Certain Health and Sports Drinks
Some beverages designed for health, sports recovery, or nutrition support may also include added vitamin D.
These can include:
Electrolyte drinks
Nutritional shakes or meal-replacement beverages
Some fortified bottled waters or wellness shots
The vitamin D content varies widely depending on the product, so reviewing the nutrition label is important.
A Simple Way to Boost Vitamin D Intake
While sunlight remains a major natural source of vitamin D, fortified beverages offer an easy and convenient way to support daily intake—especially for people who spend a lot of time indoors or live in areas with limited sunlight.
Adding drinks such as fortified milk, plant-based alternatives, or orange juice to your daily routine can help support bone strength, calcium absorption, and immune health.
Frequently Asked Questions (FAQs)
1. Why is vitamin D important for the body?
Vitamin D helps the body absorb calcium, which supports strong bones and teeth. It also plays a role in maintaining a healthy immune system.
2. How much vitamin D do adults typically need daily?
Most adults need around 600–800 IU of vitamin D per day, although exact needs can vary depending on age and health conditions.
3. Are fortified drinks a good source of vitamin D?
Yes. Many beverages such as milk, soy milk, almond milk, and orange juice are fortified with vitamin D and can help people meet their daily requirements.
4. Can plant-based milks provide vitamin D?
Yes. Many plant-based milks like soy, almond, oat, and rice milk are fortified with vitamin D and can provide amounts similar to dairy milk.
5. Is sunlight still important for vitamin D?
Yes. The body naturally produces vitamin D when the skin is exposed to sunlight, but diet and fortified drinks can help supplement intake when sun exposure is limited.