Beyond Dairy: How can I get vitamin D if I don't eat dairy?

October 6, 2025 •

5 min read

An estimated 35% of American adults and 50% of the global population have a vitamin D deficiency, making it a critical nutrient for many. If you're wondering how can I get vitamin D if I don't eat dairy, there are several effective strategies beyond standard fortified milk to ensure your body gets what it needs.

Quick Summary

This article explores practical, non-dairy methods for obtaining sufficient vitamin D, including strategic sun exposure, specific food sources, fortified alternatives, and dietary supplements to support overall health.

Key Points

Sunlight is Key: The most natural way to get vitamin D is through safe, moderate exposure to direct sunlight, with factors like season and skin tone influencing how much you produce.
Choose Fatty Fish: Excellent non-dairy food sources include fatty fish such as salmon, trout, and mackerel, which are rich in vitamin D3.
Opt for UV-Treated Mushrooms: Mushrooms exposed to UV light are a unique plant-based source of vitamin D2. Look for brands that specify 'UV-treated' on the label.
Embrace Fortified Foods: Many non-dairy alternatives like plant-based milks, orange juice, and cereals are fortified with vitamin D. Always check the nutrition label.
Consider Supplements: For reliable intake, especially in winter, supplements are a safe and effective option. Vegan D3 derived from lichen is available for those on a vegan diet.
Consult a Professional: Discuss your vitamin D needs with a healthcare provider, especially if you have an underlying health condition or need to determine the correct supplement dosage.

The Importance of Vitamin D

Vitamin D is a crucial nutrient for the human body, playing a vital role in bone health, immune function, and mood regulation. It is essential for the proper absorption of calcium and phosphorus, which strengthens bones and teeth. Deficiency can lead to serious health issues like osteoporosis in adults and rickets in children. For individuals who follow a dairy-free diet, whether due to allergies, lactose intolerance, or personal choice, finding reliable sources of this nutrient is a top priority. Fortunately, a variety of alternatives exist to help you meet your daily requirements.

Harnessing the Power of Sunlight

The most natural and effective way to produce vitamin D is through sun exposure. When UVB rays from sunlight hit the skin, they trigger the synthesis of vitamin D from cholesterol. However, the amount of vitamin D you can produce depends on several factors:

Latitude and Season: People living farther from the equator receive less intense sunlight, especially during winter, and may not produce enough vitamin D from the sun alone for several months of the year.
Time of Day: Midday sun is the most intense, and therefore the most efficient time for vitamin D production. You may only need 5 to 15 minutes of unprotected sun exposure on your face, arms, and hands, depending on your location and skin type.
Skin Pigmentation: Individuals with darker skin have higher levels of melanin, which acts as a natural sunblock and reduces the skin's ability to produce vitamin D. They may need longer sun exposure to generate the same amount as someone with lighter skin.
Safe Exposure: While sun exposure is key, it's vital to avoid sunburn. Experts recommend using sunscreen after a short, unprotected period of exposure to prevent skin damage and reduce skin cancer risk.

Non-Dairy Food Sources of Vitamin D

While few foods are naturally rich in vitamin D, several non-dairy options can significantly contribute to your intake. Animal-based sources typically contain vitamin D3, while plant-based sources offer vitamin D2.

Natural Food Sources

Fatty Fish: Oily fish are one of the best natural dietary sources. Examples include wild-caught salmon, trout, mackerel, tuna, and sardines. A 3-ounce serving of cooked sockeye salmon, for instance, provides a substantial amount of vitamin D.
Eggs: The vitamin D in eggs is concentrated in the yolk. While one large egg yolk contains a small amount of the nutrient, eggs from chickens raised outdoors or fed vitamin D-enriched feed can contain up to 3–4 times more.
Mushrooms: This is the primary non-animal food source of vitamin D. Like humans, mushrooms can produce vitamin D when exposed to UV light. Most commercially grown mushrooms are cultivated in the dark and have very little vitamin D. However, some are intentionally treated with UV light to boost their content. Always check the label for 'UV-exposed' or 'high in vitamin D'. Wild mushrooms or specific varieties like maitake and UV-treated portobello can be excellent sources.
Beef Liver: While not plant-based, beef liver is another non-dairy option that contains a small amount of vitamin D.

Fortified Non-Dairy Foods

Fortified foods have nutrients added to them that don't naturally occur in that food. This makes them a reliable dietary option, especially for those with specific restrictions.

Plant-Based Milks: Many soy, almond, oat, and pea milks are fortified with vitamin D and calcium to mimic the nutritional profile of cow's milk. Be sure to check the nutrition facts label, as fortification levels can vary between brands.
Orange Juice: Fortified orange juice offers another convenient, dairy-free way to boost your vitamin D intake, though it's important to choose options low in added sugar.
Cereals and Oatmeal: Many breakfast cereals are fortified with vitamin D and other vitamins and minerals. Check the label for specific details.
Tofu: Some brands of tofu are fortified with vitamin D and calcium, making them an excellent choice for plant-based diets.

Choosing the Right Supplement

For many, especially during winter months or if dietary intake is insufficient, a supplement is the most reliable way to maintain adequate vitamin D levels.

Vitamin D2 vs. D3: Supplements are available in two forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D3 is generally considered more effective at raising blood levels, but both can address a deficiency.
Vegan D3: Most D3 supplements are sourced from animal products (typically sheep's wool lanolin or fish oil). However, vegan D3 derived from lichen is widely available. Always check the product's ingredients if you are following a strict vegan diet.
Dosage: The amount of vitamin D you need depends on your age, current blood levels, and overall health. It's best to consult a healthcare professional to determine the correct dosage. They can perform a blood test to check your levels and recommend a personalized plan.

Comparison of Non-Dairy Vitamin D Sources

This table outlines the relative vitamin D content and suitability for different dietary needs.


Source	Vitamin D Form	Relative Vitamin D Content	Suitability for Vegans	Notes
Sun Exposure	D3 (synthesized)	Excellent (if conditions are right)	Yes	Varies by season, latitude, time of day, and skin tone.
Fatty Fish	D3	High	No	Great source for pescatarians, rich in Omega-3s.
UV-Treated Mushrooms	D2	High (if specified)	Yes	Must check labels for UV-treated varieties.
Egg Yolks	D3	Low to Moderate	No	Content varies based on the chicken's diet and environment.
Fortified Plant Milk	D2 or D3	Moderate	Yes (check label)	Always check the nutrition label for fortification.
Fortified Orange Juice	D2 or D3	Moderate	Yes (check label)	Choose options low in added sugar.
Cod Liver Oil	D3	Very High	No	Often available as a supplement, high in Vitamin A.
Lichen-Based D3 Supplement	D3	Very High	Yes	A reliable source for vegans and vegetarians.

Conclusion

For those who do not consume dairy, maintaining adequate vitamin D levels is entirely achievable through a combination of smart strategies. Harnessing sunlight is the most natural way to boost levels, though its effectiveness is dependent on several environmental factors. Dietary intake can be improved by including natural sources like fatty fish, eggs, and UV-exposed mushrooms, as well as incorporating fortified foods such as plant-based milks, cereals, and orange juice. Finally, high-quality supplements, including vegan-friendly options, provide a dependable way to meet your daily requirements, especially during seasons with limited sun. By integrating these options into your lifestyle, you can ensure a healthy vitamin D intake without relying on dairy products. For personalized advice, a healthcare provider can help determine the best approach for your specific needs.

Disclaimer: The content of this article is for informational purposes only and does not constitute medical advice. Consult with a qualified healthcare professional before making any changes to your diet or supplement regimen.

Frequently Asked Questions

The best sources of vitamin D outside of dairy are safe sun exposure, fatty fish (like salmon), UV-treated mushrooms, and fortified foods such as plant-based milks and orange juice.

While sun exposure and UV-treated mushrooms provide vitamin D, it can be challenging for vegans to get enough from food alone, particularly during winter or if they have limited sun exposure. Many experts recommend supplementation.

Yes, vitamin D3 is generally considered more effective at raising blood levels than vitamin D2, though both can help correct a deficiency. Most vitamin D3 is animal-derived, but vegan D3 from lichen is available.

No, most commercially grown mushrooms are cultivated in the dark and contain very little vitamin D. Only wild mushrooms or specific brands that have been exposed to UV light will have significant vitamin D content.

Melanin, the pigment that determines skin color, acts as a natural sunblock. Individuals with darker skin tones have more melanin and therefore require more sun exposure to produce the same amount of vitamin D as those with lighter skin.

Symptoms can be subtle but may include fatigue, bone and muscle pain, bone loss, and changes in mood. In severe cases, it can lead to more serious conditions like osteoporosis or rickets.

Depending on your location and skin type, just 5 to 15 minutes of midday sun exposure on your arms and legs a few times per week can be sufficient for many people. It is important to avoid sunburn.

Fortified foods can contribute to your vitamin D intake, but they may not provide enough to correct a deficiency on their own. Supplements offer a more concentrated and consistent dose.