Vitamin D plays a critical role in maintaining overall health, contributing significantly to immune defense, osteoporosis prevention, and heart health, among other vital bodily functions. While many foods, such as fatty fish like salmon and trout, are recognized sources of this essential nutrient, several beverages also offer a convenient way to boost daily intake. Integrating these drinks into one's diet can help ensure adequate levels of vitamin D, which is often a challenge for many individuals worldwide.

One of the longest-standing sources of dietary vitamin D is **fortified cow’s milk**. Since the 1930s, vitamin D has been voluntarily added to most cow's milk in the U.S. to aid Americans in meeting their nutritional requirements. According to the U.S. Dairy Council, fortified milk must contain at least 100 International Units (IU) and up to 150 IU of vitamin D per 8-ounce serving, with one cup of 1% fortified milk typically providing 104 IU (17% of the Daily Value). Beyond vitamin D, fortified milk also supplies other crucial nutrients like calcium, phosphorus, potassium, and protein. For those who don't drink milk regularly, experts suggest incorporating it into other beverages, such as coffee, as a healthier alternative to creamers made from less beneficial ingredients.

The market for vitamin D fortification extends beyond dairy to **fortified plant-based milks**. Varieties such as soy, almond, cashew, rice, and pea milks are frequently enhanced with vitamin D. However, like cow's milk, fortification is not mandatory, making it essential for consumers to check product labels for vitamin D content. While many plant-based milks aim to mimic the vitamin D levels found in fortified cow's milk, there can be significant variations between brands; for instance, some almond milks offer a substantial percentage of the Daily Value, while others contain none at all.

**Fortified orange juice** is another notable beverage source, having been fortified with vitamin D since the 1990s. A single cup of fortified orange juice can typically provide around 100 IU of vitamin D (17% DV). Furthermore, it often comes enriched with calcium, which is equally beneficial for bone health, potentially offering over 60% of the Daily Value for calcium, alongside other valuable nutrients like vitamins A and E, depending on the specific product.

A more unconventional, yet significant, source is **mushroom broth**. Mushrooms are unique as the only plant-based food that naturally contains vitamin D, a property enhanced when they are treated with UV light. When these UV-treated mushrooms are simmered into a broth, they can deliver a surprising amount of the vitamin. The presence and concentration of vitamin D in mushroom broth depend on whether the mushrooms were exposed to UV light and how they were processed. Studies, including one from 2025, indicate that longer boiling times can reduce the availability of vitamin D. Therefore, when making homemade mushroom broth, it is advisable to check if the mushrooms were UV-treated and to minimize simmering time to preserve as much vitamin D as possible.

The Recommended Daily Allowance (RDA) of vitamin D for adults is 600 IU per day, with a generally safe upper limit of 4,000 IU for most adults. It is considerably difficult to consume excessive amounts of vitamin D through food alone, and globally, low vitamin D levels are far more prevalent than excessively high ones. However, caution is advised with supplements, as they can lead to harmful intake levels. While beverages offer a convenient starting point for boosting vitamin D intake, a comprehensive approach includes a variety of foods. Fatty fish, such as rainbow trout, salmon, tuna, and sardines, remain the highest natural sources. Egg yolks and specific mushroom varieties also contribute, and many common foods like yogurt, cheese, and cereals are frequently fortified.

Regardless of the source, a crucial tip for maximizing vitamin D absorption is to consume it alongside healthy fats. As a fat-soluble vitamin, its absorption is significantly enhanced when paired with fats from sources such as olive oil, avocado, nuts, or seeds, ensuring the body can effectively utilize this indispensable nutrient.