Can you get vitamin D if it's not sunny? Yes, here's how

November 16, 2025 •

3 min read

Even on a cloudy day, where 90% of UV rays can still pass through, your body's ability to produce vitamin D from sunlight is significantly reduced. This often leads people to question: can you get vitamin D if it's not sunny? The good news is that there are several reliable ways to maintain healthy vitamin D levels without relying on direct sunlight.

Quick Summary

Limited sun exposure can impact vitamin D levels, but several alternatives exist. You can obtain this essential vitamin through your diet with fatty fish and fortified foods or by taking a daily supplement, especially during winter months.

Key Points

Supplements offer reliable intake: Vitamin D supplements, especially D3, are an effective and consistent way to get your daily requirement, particularly when sun exposure is low.
Fatty fish are rich sources: Naturally high in vitamin D3, fatty fish like salmon, trout, and sardines are excellent dietary options.
Fortified foods help fill gaps: Milk, cereals, and orange juice are often fortified with vitamin D and can significantly contribute to your intake.
Mushrooms offer a plant-based option: UV-treated mushrooms produce vitamin D2 and are a valuable source, particularly for vegetarians and vegans.
Understand deficiency symptoms: Fatigue, bone pain, and muscle weakness can indicate low vitamin D levels, and a blood test can confirm a deficiency.
Consult a professional for guidance: To ensure appropriate vitamin D intake from supplements, it's best to consult a doctor to determine the right amount for your individual needs.

Beyond the Sun: Your Complete Guide to Non-Sun Vitamin D Sources

Many factors, including geography, season, and lifestyle, limit our exposure to adequate sunlight for vitamin D production. This is particularly true for those living far from the equator or for individuals with limited outdoor access. Fortunately, a combination of dietary sources and supplements provides a robust solution for maintaining healthy levels of this crucial nutrient all year round.

How Supplements Provide Consistent Vitamin D

For many, supplements are the most consistent and effective method to get vitamin D when sunlight is scarce. Vitamin D supplements are readily available in two main forms: D2 (ergocalciferol) and D3 (cholecalciferol). While both are effective, Vitamin D3 is generally considered to be more potent and better at raising and maintaining blood levels. Supplements offer a precise intake, eliminating the guesswork of sun exposure and ensuring a steady supply. This is a critical consideration for individuals with dark skin, who require more sun exposure to produce the same amount of vitamin D as lighter-skinned individuals, and older adults, whose skin's ability to produce vitamin D decreases with age.

Best practices for supplements:

Consult your healthcare provider to determine an appropriate intake for your needs.
Consider taking supplements during autumn and winter when daylight is limited.
Purchase high-quality supplements tested for purity by a third party like USP or ConsumerLab.com.
For best absorption, some supplements should be taken with a meal containing fat.

Nourishing Your Body with Fortified and Natural Foods

While few foods naturally contain significant amounts of vitamin D, many products are fortified with it. Including these in your daily diet can significantly contribute to your total vitamin D intake. When shopping, always check the nutrition facts label for the percentage of the Daily Value (DV).

Foods that naturally contain vitamin D:

Fatty fish: Salmon, trout, mackerel, and sardines are some of the richest natural sources.
Beef liver and egg yolks contain smaller amounts.
Mushrooms can be a good source, especially those treated with UV light, as they produce vitamin D2.

Foods commonly fortified with vitamin D:

Cow's milk and certain plant-based milks like soy and almond.
Some breakfast cereals.
Certain brands of orange juice and yogurt.

How to Compare Vitamin D Sources


Source	Vitamin D Form	Relative Potency	Consistency	Risk Factors
Sunlight	D3	Varies widely by season, location, and skin tone	Inconsistent, especially during winter months	Uncontrolled UV exposure can lead to skin damage and cancer
Dietary Supplements	D2 or D3	Highly controlled, consistent amounts	Excellent consistency, reliable daily intake	Overdosing is possible with very high, prolonged amounts
Fatty Fish	D3	High levels, especially in cod liver oil and salmon	Consistent if regularly consumed as part of a diet	Potential for contaminants like mercury, though often minimal
Fortified Foods	D2 or D3	Lower levels per serving compared to supplements	Consistent if consumed regularly	Requires consistent consumption of fortified products

Understanding Vitamin D Deficiency

Lack of adequate vitamin D can have a noticeable impact on your health. Signs of deficiency can range from subtle to severe and may include fatigue, bone pain, and muscle weakness. In children, severe deficiency can lead to rickets, while in adults, it can cause osteomalacia, a softening of the bones. Ensuring a reliable source of vitamin D, especially when sun exposure is not an option, is key to preventing these health issues. A simple blood test can help your doctor determine your current vitamin D levels and recommend an appropriate course of action.

Conclusion

While sunlight is a potent source, it's not the only way to get this essential nutrient. Yes, you can get vitamin D if it's not sunny by integrating a combination of dietary sources and supplements into your routine. This proactive approach ensures your body receives the vitamin D it needs for optimal bone health, immune function, and overall well-being, regardless of the weather outside. Prioritizing your vitamin D intake through reliable alternatives is a smart and safe strategy, particularly during seasons or circumstances that limit sun exposure. For personalized advice, it is always recommended to consult with a healthcare professional.

National Institutes of Health (NIH) Office of Dietary Supplements

Frequently Asked Questions

Yes, some vitamin D can be produced on a cloudy day because UV rays can pass through thin clouds. However, thick clouds significantly reduce the amount of UV light reaching your skin, making production less efficient.

When it's not sunny, you can get vitamin D from several sources, including dietary supplements, fatty fish, fortified foods like milk and cereal, and UV-treated mushrooms.

The highest dietary sources of vitamin D are fatty fish (salmon, tuna, mackerel) and fish liver oils. UV-treated mushrooms, egg yolks, and fortified foods are also good sources.

Supplements offer a reliable, consistent intake without the risk of UV skin damage, making them a safer alternative for many. Sunlight is natural, but its effectiveness is highly variable, and excessive exposure is harmful.

Determining the right amount of vitamin D depends on individual needs. Consulting a healthcare professional can help you figure out an appropriate intake, especially if you have limited sun exposure.

Individuals at a higher risk of deficiency include those with limited sun exposure, older adults, people with darker skin, and those with certain health conditions affecting fat absorption.

No, you cannot. Glass windows block the UVB rays necessary for your skin to produce vitamin D, even if you are in direct sunlight.