What is the vitamin D normal range?

In this short article, we will answer the question “What is the vitamin D normal range?” and will show which foods will help you to increase your vitamin D intake.

The main way to get vitamin D is through sun exposure. Contrary to popular belief, and despite concerns about skin damage, moderate sun exposure helps the body function properly. 

However, here you will learn which foods can help you have a bigger intake of the vitamin, which is not just important for the absorption and growth of vitamin D.

What is the vitamin D normal range?

Numerous professionals advise a range of 20 to 40 ng/mL. Some experts advise a range of 30 to 50 ng/mL.

Why take vitamin D?

Vitamin D, a crucial hormone for the human body, maintains the harmony of the body’s numerous organs and activities. It keeps the brain and heart functioning as well as sustaining calcium and phosphorus absorption, strengthening bones, teeth, and muscles. 

Additionally, it can shield against conditions including autoimmune disorders, diabetes, Alzheimer’s disease, multiple sclerosis, and cancer. Lack of vitamin D in children might potentially cause rickets and stunted growth.

How can vitamin D intake be increased?

The greatest and simplest method for absorbing vitamin D is exposure to the sun’s rays. Fair-skinned persons should spend 15 to 20 minutes in the sun on average, three times per week. 

It takes between three and five times longer for persons with darker skin to generate the same amount of vitamin D as those with fair skin. Due to the angle of incidence of sunlight, the optimal period for the body to produce vitamin D is between 10 am and 3 pm. 

This advice is not appropriate for persons with light skin, eyes, or hair or those at risk for skin cancer; supplementation may be required in some circumstances.

You should not apply sunscreen to your arms, legs, abdomen, or back to produce the proper quantity of vitamin D, but your face should still be protected. The use of the filter is crucial after these few minutes of unprotected sun exposure.

What foods have a high vitamin D content?

Vitamin D is increased through dietary intake and follows a path until it is absorbed by the body.  

The only vitamin that can be created in our bodies from exposure to the sun’s ultraviolet rays is vitamin D, which is a fat-soluble vitamin that is absorbed when there are lipids present.

We mention the primary sources for you to include in your diet because we know that food is an important factor in helping you increase the absorption of vitamin D in your body:

Cod liver oil

It contains a significant amount of vitamin D in addition to vitamin A and omega 3 fatty acids because it is an important oil made from Atlantic cod livers.


Although 100g of liver steak only has 42 IU of vitamin D, which is insufficient, it is a good source of iron.

Egg yolk

37 IU of vitamin D is present in a big egg yolk. Eggs are a great source of protein aside from that.


100g of canned, water-preserved tuna contains roughly 154 IU or almost 1/3 of the daily recommended amount. Despite having more fat, vitamin D that has already been stored in oil delivers even more.


Another canned food option for a diet higher in vitamin D is this one. This fish has 46 IUs in just two cans.


One of the foods highest in vitamin D is salmon. More than 600 IU of vitamin D are present in 100g of canned salmon, exceeding the daily requirement.

Fortified cheese

Cheddar, Swiss, and ricotta cheese are the varieties of cheese with the highest vitamin D content. For instance, Swiss cheese has roughly 6 IU per serving. A serving of ricotta has 25 IU. Despite this, it’s important to consider the fat amount they also contain.


Oyster mushrooms, shitake, champignon, portobello, and Funghi Secchi are some of the sun-exposed mushrooms that have the highest levels of vitamin D and are therefore the healthiest. 

So, it’s crucial to pay attention to the brands that place a high priority on this cultivation. The mushroom, which has roughly 400IU of vitamin D in 100g, might also be a choice for vegans who avoid eating foods of animal origin to stabilise their body’s vitamin levels.


In addition to carrying iron, potassium, and other vitamins like B and C, this less common food also aids in the body’s production of vitamin D.

Enriched milk

Vitamin D can be found in abundance in low-fat milk. Approximately 200 ml of milk fortified with vitamin D provides close to 50% of the daily minimum requirement. You must speak with a dietitian before including these foods into your daily diet. 

In addition to a healthy diet, aim to get some sun exposure throughout the hottest months of the year to store energy. These reserves can build up in our fat and liver during the rainy seasons and other times when getting enough sun exposure is more difficult.


In this short article, we answered the question “What is the vitamin D normal range?” and have shown which foods will help you to increase your vitamin D intake.