Vitamin D3
Animal-derived form of vitamin D, also produced by skin during sun exposure. More effective at raising blood vitamin D levels than D2.
No established daily requirement for this nutrient.
Top Foods Highest in Vitamin D3
Amount per 100g serving. Values in µg per 100g.
Foods Highest in Vitamin D3 (Table)
| # | Food | Per 100g | Group |
|---|---|---|---|
| 1 | Fish, mackerel, salted | 25.2 µg | Finfish and Shellfish Products |
| 2 | Salmon, sockeye, canned, drained solids, without skin and bo | 21.5 µg | Finfish and Shellfish Products |
| 3 | Fish, salmon, sockeye, canned, drained solids | 21.0 µg | Finfish and Shellfish Products |
| 4 | Fish, salmon, pink, canned, drained solids | 19.2 µg | Finfish and Shellfish Products |
| 5 | Fish, trout, rainbow, farmed, cooked, dry heat | 19.0 µg | Finfish and Shellfish Products |
| 6 | Salmon, sockeye, canned, total can contents | 19.0 µg | Finfish and Shellfish Products |
| 7 | Margarine,spread, 35-39% fat, tub | 17.5 µg | Fats and Oils |
| 8 | Fish, salmon, chinook, smoked | 17.1 µg | Finfish and Shellfish Products |
| 9 | Fish, salmon, sockeye, cooked, dry heat | 16.7 µg | Finfish and Shellfish Products |
| 10 | Fish, swordfish, cooked, dry heat | 16.6 µg | Finfish and Shellfish Products |
| 11 | Fish, sturgeon, mixed species, smoked | 16.1 µg | Finfish and Shellfish Products |
| 12 | Egg, yolk, dried | 15.7 µg | Dairy and Egg Products |
| 13 | Fish, Salmon, pink, canned, drained solids, without skin and | 14.1 µg | Finfish and Shellfish Products |
| 14 | Fish, salmon, pink, canned, total can contents | 13.7 µg | Finfish and Shellfish Products |
| 15 | Fish, cisco, smoked | 13.3 µg | Finfish and Shellfish Products |
| 16 | Fish, salmon, pink, cooked, dry heat | 13.0 µg | Finfish and Shellfish Products |
| 17 | Fish, sturgeon, mixed species, cooked, dry heat | 12.9 µg | Finfish and Shellfish Products |
| 18 | Fish, whitefish, mixed species, smoked | 12.8 µg | Finfish and Shellfish Products |
| 19 | Babyfood, cereal, oatmeal, dry fortified | 12.7 µg | Baby Foods |
| 20 | Beverages, nutritional shake mix, high protein, powder | 12.5 µg | Beverages |
Health Effects of Vitamin D3
Vitamin D3 (cholecalciferol) is the most potent form of vitamin D, produced in human skin upon UVB exposure and found in animal foods. It is 2-3x more effective than D2 at raising serum 25(OH)D.
Contributes to general vitamin D deficiency. D3 is the form synthesized by human skin and is the preferred supplemental form.
Same toxicity concerns as general vitamin D. Toxicity is more likely with D3 due to its greater potency and longer half-life.
Absorption & Interactions
Absorbed with dietary fat in the small intestine. D3 has higher binding affinity for vitamin D-binding protein than D2, resulting in a longer circulating half-life.
Other Vitamins
Frequently Asked Questions
How much Vitamin D3 do I need per day?
There is no established daily requirement for Vitamin D3.
Which food has the most Vitamin D3?
The food highest in Vitamin D3 is Fish, mackerel, salted with 25.2 µg per 100g.
What does Vitamin D3 do in the body?
Animal-derived form of vitamin D, also produced by skin during sun exposure. More effective at raising blood vitamin D levels than D2.