According to National Institutes of Health, D3, a fat-soluble vitamin, is present in few foods, but is primarily produced by the body through exposure to sunlight. Because D3 is necessary for calcium absorption, most people consume additional D3 through dietary supplements as well through food.
Recommended Adequate Intake of D3
The U.S. Department of Agriculture's Daily Recommended Intake, or DRI, for D3 is 200 IU, equivalent to 5 mcg/day for adults ages 18 to 50 years. The recommendation for DRI assumes that you are not getting D3 through sunlight exposure. Individuals ages 51 to 70 years are encouraged to get 10 mcg/day, and individuals ages 71 and older should aim for 15 mcg/day.
Fortified Foods
Milk is commonly fortified with D3, and typically provides 115 to 125 IU, approximately 30% of your DRI. Orange juice may also be fortified with D3, in portions similar to those of fortified milk. Yogurt and margarine fortified with D3 contain 60 to 80 IU, approximately 20% of an adult's DRI. One egg contains 25 IU, 4% of DRI. Some dry cereals are fortified with 40 IU per serving, equivalent to 10% of DRI.
The Real Deal, Fish
The following meats contain D3 in the highest, naturally occurring amounts:
1 tbs. cod liver oil, 1360 IU, 340% DRI
3 oz. cooked sockeye salmon, 749 IU, 199% DRI
3 oz. cooked mackerel, 388 IU, 97% DRI
3 oz. drained tuna, 154 IU, 39% DRI
2 sardines in oil, drained, 46 IU, 12% DRI
3.5 oz. cooked beef liver, 46 IU, 12% DRI
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