Vitamin D from fruits is a common misconception—fruits provide virtually no vitamin D and are not a meaningful dietary source of this essential nutrient. Unlike vitamins abundant in plant-based foods, vitamin D exists in very limited quantities in the plant kingdom. In the UK, where sunlight exposure is insufficient for adequate vitamin D synthesis between October and March, understanding reliable dietary sources becomes crucial. This article examines why fruits lack vitamin D, identifies the best food sources available in the UK, and provides evidence-based guidance on maintaining healthy vitamin D levels through diet, sunlight exposure, and supplementation in accordance with NHS and NICE recommendations.

Can You Get Vitamin D from Fruits?

Fruits provide virtually no vitamin D — they are not a meaningful source of this essential nutrient. Unlike many vitamins that are abundant in plant-based foods, vitamin D is found in very limited quantities in the plant kingdom. Most commonly consumed fruits, including apples, oranges, bananas, berries, and tropical varieties, contain negligible or undetectable amounts of vitamin D.

Vitamin D is unique among vitamins because the human body can synthesise it endogenously when skin is exposed to ultraviolet B (UVB) radiation from sunlight. This biosynthetic pathway means that dietary intake, whilst important, is not the sole source of this essential nutrient. However, in the UK, where sunlight exposure is limited during autumn and winter months (October to March), dietary sources and supplementation become particularly important for maintaining adequate vitamin D status.

Some mushrooms, particularly those exposed to UV light during cultivation, can provide modest amounts of vitamin D₂ (ergocalciferol). However, these are fungi rather than fruits, and their vitamin D content varies considerably depending on growing conditions. Wild mushrooms exposed to natural sunlight may contain higher levels than commercially grown varieties kept in darkness, though it's important never to forage for wild mushrooms unless you have expert knowledge to identify safe varieties.

For individuals seeking to optimise their vitamin D intake through diet, it is essential to understand that animal-based foods and fortified products are the primary dietary sources. Vitamin D₃ (cholecalciferol) from animal sources typically raises blood levels more effectively than vitamin D₂, though both forms are beneficial. Vegan vitamin D₃ derived from lichen is also available in supplement form. The Scientific Advisory Committee on Nutrition (SACN) and NICE guidance acknowledge that dietary sources alone are often insufficient to meet requirements, particularly in at-risk populations including pregnant women, older adults, and individuals with limited sun exposure or darker skin tones.

Why Fruits Contain Little to No Vitamin D

The absence of vitamin D in fruits relates to fundamental differences in biochemical pathways between plants and animals. Vitamin D₃ (cholecalciferol), the form most efficiently utilised by humans, is synthesised from 7-dehydrocholesterol, a compound found in animal tissues but not in plants. Plants lack the enzymatic machinery required for this conversion, and they do not require vitamin D for their own physiological processes.

Plants do produce various sterols, including ergosterol, which can be converted to vitamin D₂ (ergocalciferol) when exposed to UV radiation. However, this compound is found primarily in fungi rather than in fruits or vegetables. The evolutionary divergence between plant and animal kingdoms means that plants have developed entirely different systems for calcium regulation and cellular signalling, processes for which animals require vitamin D.

From a nutritional perspective, fruits excel at providing other essential nutrients including vitamin C, folate, potassium, dietary fibre, and various phytonutrients with antioxidant properties. These compounds play crucial roles in cardiovascular health, immune function, and disease prevention. However, the biochemical incompatibility between plant metabolism and vitamin D synthesis means that even sun-ripened fruits grown in tropical climates contain virtually no vitamin D.

This biological reality has important implications for individuals following plant-based diets. Vegans and vegetarians must be particularly vigilant about vitamin D status, as they exclude the primary dietary sources (oily fish, egg yolks, meat). For these individuals, fortified plant-based alternatives and supplementation become essential strategies for maintaining adequate vitamin D levels, particularly during winter months in the UK. Vegan-friendly vitamin D₃ supplements derived from lichen are now available as an alternative to the more common lanolin-derived D₃ or fungal-derived D₂ supplements.

Best Food Sources of Vitamin D in the UK

In the UK, oily fish represent the richest natural dietary source of vitamin D₃. A 100g portion of salmon provides approximately 10–25 micrograms of vitamin D, whilst mackerel, sardines, and trout offer similar amounts. Fresh tuna and herring are also excellent sources, though tinned tuna often contains significantly less vitamin D than fresh varieties. The NHS recommends eating at least two portions of fish per week, including one portion of oily fish, with a maximum of four portions of oily fish weekly for most adults (two portions for pregnant women due to potential contaminants).

Egg yolks provide a more modest but accessible source, with one large egg containing approximately 1–2 micrograms of vitamin D. The vitamin D content of eggs can vary depending on the hen's diet and exposure to sunlight, with free-range and enriched eggs potentially offering higher levels. Red meat and liver contain small amounts of vitamin D, though these are not considered primary sources.

Fortified foods play an increasingly important role in UK diets. Many breakfast cereals, fat spreads, and plant-based milk alternatives are fortified with vitamin D, typically providing 1.5–2.5 micrograms per serving. Infant formula is mandatorily fortified. Unlike in some other countries, fortification of cow's milk and orange juice is uncommon in the UK, so it's important to check product labels if seeking these as vitamin D sources.

For individuals with limited access to these foods or those following restricted diets, cod liver oil provides a concentrated source of vitamin D, though content varies by brand (typically 5-25 micrograms per 5ml teaspoon)—always check the label. Cod liver oil also contains high levels of vitamin A, which requires careful monitoring to avoid toxicity. The NHS and MHRA advise that pregnant women should avoid cod liver oil supplements due to the risk of excessive vitamin A intake, which may harm the unborn baby.

Portion sizes matter: following the NHS fish consumption guidance can significantly contribute to vitamin D intake whilst providing beneficial omega-3 fatty acids.

How to Maintain Healthy Vitamin D Levels

The UK government recommends that all adults and children over one year should consider taking a daily supplement containing 10 micrograms (400 IU) of vitamin D, particularly during autumn and winter months. This recommendation reflects the reality that sunlight exposure between October and March in the UK is insufficient for adequate cutaneous vitamin D synthesis, regardless of time spent outdoors.

Sunlight exposure remains important during spring and summer months. The NHS advises that short periods of sun exposure on bare skin (arms, legs, or back) several times weekly between late March and September can help maintain vitamin D stores. The exact time needed varies by skin type, time of day, and season—those with darker skin may require longer exposure. However, individuals should balance this with skin cancer prevention advice and avoid burning.

Certain groups are at higher risk of deficiency and may require year-round supplementation:

• Individuals with limited sun exposure (housebound, institutionalised, or those who cover skin for cultural reasons)

• People with darker skin (African, African-Caribbean, or South Asian backgrounds)

• Pregnant and breastfeeding women

• Infants and children under five years (breastfed babies should receive 8.5-10 micrograms daily from birth; formula-fed infants need supplements only if consuming less than 500ml of formula per day)

• Older adults (over 65 years)

• Individuals with malabsorption conditions (coeliac disease, Crohn's disease, chronic pancreatitis)

Eligible families can access free Healthy Start vitamins containing vitamin D through the NHS Healthy Start scheme.

Monitoring and testing: routine vitamin D testing is not recommended for the general population. However, if deficiency is suspected based on symptoms (bone pain, muscle weakness, frequent infections) or risk factors, GPs can arrange serum 25-hydroxyvitamin D testing. Levels below 25 nmol/L indicate deficiency requiring treatment, whilst 25–50 nmol/L suggests insufficiency.

Treatment of deficiency typically involves higher-dose supplementation under medical supervision. NICE Clinical Knowledge Summaries recommend loading regimens totalling approximately 300,000 IU over 6-10 weeks (such as 50,000 IU weekly or 20,000 IU twice weekly), followed by maintenance therapy of 800-2000 IU daily. Treatment should be medically supervised in people with sarcoidosis, renal impairment, or history of kidney stones.

Patients should contact their GP if experiencing symptoms suggestive of severe deficiency or if taking medications that may interact with vitamin D supplements, including anticonvulsants, corticosteroids, thiazide diuretics, digoxin, rifampicin, orlistat, and cholestyramine. Over-supplementation can cause hypercalcaemia (symptoms include nausea, vomiting, excessive thirst, and confusion); individuals should not exceed recommended doses without medical supervision. Adults should not take more than 100 micrograms (4000 IU) daily; children aged 1-10 years should not exceed 50 micrograms (2000 IU) daily; infants under 12 months should not exceed 25 micrograms (1000 IU) daily.

If you experience side effects from vitamin D supplements or medicines, report them through the MHRA Yellow Card scheme.

Frequently Asked Questions