Can you get vitamin D from anywhere else besides the sun?

November 25, 2025 •

4 min read

According to the National Institutes of Health, almost one out of four Americans has blood levels of vitamin D that are too low for bone and overall health, highlighting the need for alternative sources. Many people rely on sunlight, but factors like climate, skin tone, and sun-protective clothing mean that other methods are necessary to answer the question, "Can you get vitamin D from anywhere else?"

Quick Summary

This guide explores alternative ways to obtain vitamin D beyond sun exposure, including natural food sources like fatty fish and mushrooms, fortified foods such as milk and cereals, and supplements. It discusses the differences between vitamin D2 and D3 and offers practical advice for maintaining healthy levels.

Key Points

Supplements offer a reliable alternative: Vitamin D supplements, particularly D3, are highly effective for consistently maintaining healthy vitamin D levels, especially for those with low sun exposure or dietary restrictions.
Fatty fish are rich in natural Vitamin D: Natural food sources include fatty fish like salmon, trout, and mackerel, which are excellent providers of vitamin D3.
Fortified foods help bridge the gap: Many everyday products like milk, cereals, and orange juice are fortified with vitamin D to make it easier to meet daily requirements.
Mushrooms provide a vegan-friendly option: When exposed to ultraviolet light, mushrooms can produce high levels of vitamin D2, making them a key dietary source for vegans and vegetarians.
Combining sources is often best: For most people, a combination of safe sun exposure, strategic food choices, and possibly supplementation is the most effective approach to ensure adequate vitamin D intake.

Dietary Sources of Vitamin D: Beyond the 'Sunshine Vitamin'

While sunlight is a major source for many, dietary choices offer a reliable and safe way to boost your vitamin D intake, especially during months with less sun or for those with limited sun exposure. The two main types are vitamin D3 (cholecalciferol), found in animal products, and vitamin D2 (ergocalciferol), derived from plants.

Fatty Fish and Fish Oils

Fatty fish are among the richest natural food sources of vitamin D3. A 3.5-ounce serving of wild-caught salmon can provide a significant portion of the recommended daily value (DV), far surpassing what is found in farmed salmon. Other excellent options include trout, mackerel, and sardines. Cod liver oil is another potent source, with a single tablespoon containing a large dose of vitamin D.

Egg Yolks and Beef Liver

For those who don't eat fish, smaller amounts of vitamin D3 can be found in egg yolks and beef liver. The vitamin D content in egg yolks can vary, with eggs from free-range chickens exposed to more sunlight often containing higher levels.

Mushrooms

Mushrooms are a unique and valuable source of vitamin D2 for vegetarians and vegans. Like humans, mushrooms can produce vitamin D when exposed to UV light. While commercially grown mushrooms cultivated in the dark contain very little, some brands are intentionally exposed to ultraviolet light to boost their vitamin D content. Certain wild mushrooms, like maitake, also have naturally high levels.

Fortified Foods: A Convenient Option

Since few foods naturally contain significant amounts of vitamin D, many products are fortified with the nutrient to help meet public health needs. Checking the nutrition label is crucial to ensure a product is fortified.

Here are some common fortified foods:

Dairy and Plant-Based Milks: Cow's milk is often fortified, and many plant-based alternatives like soy, almond, and oat milks also have added vitamin D.
Cereals: Many breakfast cereals include vitamin D to help boost daily intake.
Orange Juice: Certain brands of orange juice are fortified with vitamin D and calcium.
Margarine and Yogurts: Some spreads and dairy products may also be fortified.

Supplements: A Reliable and Consistent Method

For many, especially those who cannot get sufficient vitamin D from sun or diet, supplements are the most reliable way to maintain adequate levels. Supplements are available in both D2 (ergocalciferol) and D3 (cholecalciferol) forms. While both increase blood vitamin D levels, some studies suggest that D3 may be more effective and raise levels higher for longer. Vegan-friendly D3 supplements sourced from lichen are also available. It's recommended to take vitamin D supplements with a meal containing some fat to improve absorption.

Comparing Vitamin D Sources: Sunlight, Diet, and Supplements


Feature	Sunlight	Dietary Sources	Supplements
Availability	Seasonal, depends on latitude, time of day, and skin tone.	Requires careful food selection, some foods have higher levels than others.	Consistent year-round, readily available and dosed precisely.
Form of Vitamin D	D3 (cholecalciferol)	Primarily D3 from animal sources, D2 from mushrooms and some plants.	Can be D2 or D3, often D3 for better efficacy.
Risk of Overdose	Almost zero, as skin self-regulates production.	Low, excessive amounts are hard to consume from food alone.	Possible with very high, unsupervised doses, resulting in toxicity.
Risk of Harm	Increased risk of skin cancer from excessive UV exposure.	Generally safe, but excessive intake of certain foods like liver can have other risks.	Minimal when taking recommended doses under medical guidance.
Who Benefits Most	Most people during summer in sunny climates.	Those who can't get sun, vegans, and those seeking natural sources.	Individuals with deficiency, limited sun exposure, or malabsorption issues.

The Role of UV Exposure Beyond Direct Sun

While tanning beds are not recommended due to their link to skin cancer, some UV-exposed products are a safe way to get vitamin D. As mentioned, certain mushrooms are deliberately exposed to UV light to increase their vitamin D2 content. Some specialty products or processing methods may also utilize UV exposure to boost vitamin D levels in foods.

Conclusion

For those wondering, "Can you get vitamin D from anywhere else?", the answer is a resounding yes. While sunlight is a primary source, relying solely on it can be inconsistent and carry risks. Dietary options, particularly fatty fish and fortified products, offer excellent alternatives. For consistent, reliable, and year-round intake, supplements are a safe and effective choice, especially for those with low levels or limited sun exposure. Combining a variety of these methods is the most effective strategy for ensuring your body gets the vitamin D it needs for optimal bone health, immune function, and overall wellness. By understanding the different sources, you can make informed choices to maintain adequate vitamin D levels safely. For personalized advice, including dosage and suitability of vegan options, it is always recommended to consult with a healthcare professional.

Frequently Asked Questions

Few foods naturally contain significant vitamin D, making it difficult to meet all your needs from diet alone. Fatty fish and some fortified products are the best food sources, but supplementation is often necessary for sufficient intake.

For many, especially during winter months or for those with specific health conditions, supplements are recommended to ensure adequate levels. While fortified foods help, they may not provide a high enough dose to correct a deficiency or maintain optimal levels.

Vitamin D2 is derived from plants and yeast, while vitamin D3 comes from animal sources or lichen. Both can raise blood vitamin D levels, but some research suggests D3 may be more effective.

Yes, vegans can get vitamin D from sources like UV-exposed mushrooms, fortified plant-based milks, and cereals. Vegan vitamin D3 supplements derived from lichen are also available.

It is very unlikely to consume a harmful amount of vitamin D from food sources alone, as the body can regulate its production from the sun and food amounts are generally moderate.

Vitamin D is essential for absorbing calcium and phosphate, which are vital for healthy bones, muscles, and teeth. It also supports immune system function.

Initial symptoms can be subtle but include bone and muscle pain, fatigue, and weakness. Severe deficiency can lead to bone deformities like rickets in children and osteomalacia in adults.