Are there other ways to get vitamin D without being in the sun?

October 27, 2025 •

4 min read

According to Patient.info, about 1 in 5 adults and children in the UK are affected by vitamin D deficiency. For those wondering, are there other ways to get vitamin D without being in the sun? Yes, and they are crucial for maintaining bone and overall health, especially for those with limited sun exposure.

Quick Summary

This article explores dietary sources like fatty fish, egg yolks, and fortified foods, as well as supplements, to maintain adequate vitamin D levels. Learn about different forms, benefits, and which options are best for avoiding a deficiency.

Key Points

Dietary Sources: Fatty fish like salmon, sardines, and tuna, as well as cod liver oil, are rich natural sources of vitamin D.
Fortified Foods: Many breakfast cereals, milks (dairy and plant-based), yogurts, and orange juices are fortified with vitamin D.
Supplements: Vitamin D3 is generally more effective at raising blood vitamin D levels than D2, and vegan-friendly options from lichen are available.
Professional Guidance: Consult a healthcare provider to determine the right dosage and monitor vitamin D levels, especially for treating deficiencies.
Absorption: Since vitamin D is fat-soluble, it's best absorbed when taken with a meal containing some fat.
Risk Factors: Individuals with limited sun exposure, darker skin tones, or certain medical conditions are at higher risk for vitamin D deficiency.
Beware of Toxicity: Taking excessive amounts of vitamin D supplements can lead to toxicity, so professional supervision is recommended.

Beyond Sunlight: Dietary and Supplemental Options

While direct sun exposure is a primary source for vitamin D, many factors can limit its effectiveness, including geographic location, season, skin tone, and use of sun protection. Relying on diet and supplements is a safe, effective way to ensure adequate intake of this essential nutrient, which is vital for bone strength, immune function, and mental well-being. For those who can't get enough sunlight, a combination of dietary adjustments and supplementation can close the nutritional gap and prevent the negative health consequences of a deficiency.

High-Vitamin D Food Sources

Few foods naturally contain significant amounts of vitamin D, but some are excellent natural sources that should be included in a balanced diet. A key point is that vitamin D is fat-soluble, so eating it with a meal containing some fat can enhance absorption.

Fatty Fish: Among the best natural sources are fatty fish and fish liver oils. Salmon, for instance, provides a substantial amount of vitamin D, with wild-caught salmon generally containing more than farmed. Other excellent choices include tuna, mackerel, trout, herring, and sardines. A daily spoonful of cod liver oil is another potent option.
Egg Yolks: The yolks from eggs, especially from chickens raised outdoors or fed vitamin D-enriched feed, contain this vital nutrient.
Beef Liver: While not a top source, beef liver contributes a small amount of vitamin D to a person's diet.
Mushrooms: Mushrooms are a unique non-animal source of vitamin D. When exposed to ultraviolet (UV) light, either in the wild or intentionally by commercial growers, they produce vitamin D2. Some producers expose mushrooms to high levels of UV light to maximize their vitamin D content.

Fortified Foods

Since few foods naturally contain vitamin D, many products are fortified with it to help the public meet their daily requirements. Always check the nutrition facts label to confirm a product's vitamin D content.

Dairy and Plant-Based Milks: Most cow's milk in the U.S. and many plant-based alternatives like soy, almond, and oat milk are fortified with vitamin D.
Cereals and Orange Juice: Many breakfast cereals and some brands of orange juice are also fortified.
Yogurt and Margarine: Some dairy products like yogurt, as well as margarine, have vitamin D added during processing.

Supplements: D2 vs. D3

For many, especially those who cannot rely on food and sun, supplements are the most reliable way to maintain adequate vitamin D levels. Supplements are available in two forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol).


Vitamin D2 vs. Vitamin D3	Feature	Vitamin D2 (Ergocalciferol)	Vitamin D3 (Cholecalciferol)
Source	Produced from plant and fungal sources like yeast.	Derived from animal sources, typically lanolin (sheep's wool), or lichen for vegan options.
Potency & Efficacy	Effectively raises blood vitamin D levels, but generally considered less potent and maintains lower levels for less time than D3.	More effective at increasing serum 25(OH)D levels and maintaining them longer.
Availability	Available both over-the-counter and by prescription.	Widely available over-the-counter and is the more common form in most supplements.
Vegan Option	Is plant-based and suitable for vegans.	Vegan-friendly versions sourced from lichen are also available.

For most people, vitamin D3 is the preferred supplemental form due to its superior efficacy in raising blood levels. However, the best approach is to consult a healthcare provider, who can recommend an appropriate dosage and form based on your individual needs.

Addressing Vitamin D Deficiency

If you suspect a vitamin D deficiency, a blood test is the only reliable way to confirm it. Symptoms can be vague and include fatigue, muscle weakness, bone pain, or low mood. Individuals at higher risk include those with limited sun exposure, darker skin, older adults, and those with certain medical conditions.

Your healthcare provider may recommend a high-dose supplement to correct a deficiency, followed by a lower maintenance dose. It is important to follow professional guidance, as excessive intake can lead to vitamin D toxicity and high calcium levels in the blood.

Conclusion: A Multi-faceted Approach

For those seeking to bypass sun exposure for vitamin D, a multi-pronged approach is most effective. Prioritize a diet rich in natural sources like fatty fish and mushrooms, and incorporate fortified foods such as milks and cereals. When diet is not enough, a high-quality vitamin D3 supplement can be a dependable solution. Remember to consult a healthcare professional to determine the right dosage and monitor your levels, ensuring your bone health, immune system, and overall well-being are supported.

Visit the NIH Office of Dietary Supplements for more detailed information on vitamin D.

Frequently Asked Questions

While it is possible to increase your vitamin D intake through foods like fatty fish and fortified products, getting a sufficient amount from diet alone can be difficult. For many, especially in regions with limited sunlight, supplements are necessary to maintain adequate levels.

Some of the best natural food sources include fatty fish such as salmon, sardines, and mackerel. Other sources include cod liver oil, egg yolks, beef liver, and mushrooms that have been exposed to ultraviolet (UV) light.

Many common food items are fortified with vitamin D, including dairy and plant-based milks (like soy and almond), breakfast cereals, some brands of orange juice, and yogurt.

Most evidence suggests that vitamin D3 is more effective than vitamin D2 at increasing and maintaining higher vitamin D levels in the blood. D3 is available in over-the-counter supplements, including vegan options derived from lichen.

Many people with low vitamin D are asymptomatic. However, possible signs include fatigue, bone pain or achiness, muscle weakness, and low mood or depression. In severe cases, it can lead to conditions like osteomalacia (soft bones) in adults.

Yes, excessive intake of vitamin D from supplements can lead to vitamin D toxicity. This can cause high calcium levels in the blood (hypercalcemia), which may result in nausea, weakness, or confusion. It is important to follow dosage recommendations from a healthcare provider.

Yes, people with darker skin tones naturally have higher levels of melanin, which acts as a protective barrier against UV radiation. This means their skin produces less vitamin D from sun exposure, putting them at a higher risk of deficiency.

While some UVB lamps can stimulate vitamin D production, they carry a skin cancer risk and should be used with extreme caution and only under a doctor's supervision. The safest alternatives remain diet and supplements.