How do you get vitamin D if you don't drink milk?

October 20, 2025 •

4 min read

Did you know that while milk is a common source, many excellent alternatives exist for getting this crucial nutrient? This guide explains exactly how you get vitamin D if you don't drink milk, including through diet, sunlight, and supplementation.

Quick Summary

This article explores diverse sources of vitamin D for individuals avoiding milk, focusing on dietary alternatives like fatty fish and UV-exposed mushrooms, fortified products, safe sun exposure, and supplements to meet daily needs. It compares these options to help you choose the best approach for your lifestyle.

Key Points

Sunlight is Key: Your body produces vitamin D naturally through safe sun exposure, but production varies by location, season, and skin tone.
Embrace Fatty Fish: Fatty fish like salmon and mackerel are rich natural sources of vitamin D3, plus heart-healthy omega-3s.
Seek UV-Treated Mushrooms: Specific mushrooms exposed to UV light, such as maitake and some portobellos, are excellent plant-based sources of vitamin D2.
Fortified Foods Are Your Friend: Many non-dairy milks, orange juices, and cereals are fortified with vitamin D, making them an easy way to boost your intake.
Consider High-Quality Supplements: Supplements, especially those with D3 and third-party tested, offer a consistent and reliable way to meet your daily requirements.
Don't Forget Egg Yolks: Although they offer a small amount, egg yolks from pasture-raised chickens can contribute to your overall vitamin D intake.

Your Body's Natural Vitamin D Production

Your body can produce vitamin D naturally when your skin is exposed to sunlight. The ultraviolet-B (UVB) rays from the sun interact with a cholesterol compound in your skin to synthesize vitamin D3. The amount of vitamin D you can produce depends on several factors, including the season, your geographical location, time of day, and your skin tone. People living farther from the equator or those with darker skin pigmentation may produce less vitamin D from sun exposure alone. While sunlight is a powerful source, it's important to balance exposure with sun protection to reduce the risk of skin cancer. Short, frequent periods of sun exposure are often recommended to boost levels without excessive risk.

Excellent Dietary Sources Beyond Dairy

For those who don't drink milk, a variety of foods can provide a valuable amount of vitamin D. Many of these sources are naturally rich in the vitamin, while others are fortified during processing.

Naturally Vitamin D-Rich Foods

Fatty Fish: Salmon, mackerel, trout, and herring are among the best natural sources. For instance, a 3-ounce serving of sockeye salmon can provide over half of the recommended daily intake for most adults.
Mushrooms: Certain mushrooms, especially those that have been exposed to ultraviolet (UV) light, can contain high levels of vitamin D2. Varieties like maitake or UV-exposed portobello mushrooms are particularly effective. Check the packaging, as mushrooms grown in the dark have very little vitamin D.
Egg Yolks: The yolks from eggs provide a small amount of vitamin D, especially if the chickens are pasture-raised or fed vitamin D-enriched feed.
Beef Liver: This is another natural source, though it contains a lesser amount compared to fatty fish.
Cod Liver Oil: This supplement is an extremely concentrated source of vitamin D, with just one tablespoon often containing more than double the recommended daily amount.

Fortified Food Alternatives

Plant-Based Milks: Many brands of soy, almond, and oat milk are fortified with vitamin D to levels comparable to cow's milk. Always check the nutrition label to confirm fortification and stir the carton before pouring, as the vitamin can settle.
Fortified Orange Juice: Several brands of 100% orange juice also come fortified with vitamin D, making it an easy addition to breakfast.
Cereals and Oatmeal: A wide range of breakfast cereals and some instant oatmeals are fortified with vitamin D.
Certain Tofu: Tofu that has been fortified with vitamin D and calcium can be a good source for plant-based diets.

Comparison of Non-Dairy Vitamin D Sources

This table compares common non-dairy sources of vitamin D, highlighting their strengths and suitability for different dietary needs.


Source	Vitamin D Form	Relative Amount per Serving	Dietary Consideration	Notes
Sunlight	D3 (Cholcalciferol)	High (Variable)	All diets	Production varies by season, latitude, and skin tone. Safe sun exposure is key.
Fatty Fish	D3 (Cholcalciferol)	High	Not for vegetarians/vegans	Salmon, trout, mackerel are excellent sources; also rich in Omega-3s.
UV-Exposed Mushrooms	D2 (Ergocalciferol)	Variable	Vegan-friendly	Amount depends on UV exposure; can be a very good vegan source.
Cod Liver Oil	D3 (Cholcalciferol)	Very High	Not vegan	Extremely potent source; available in liquid or capsule form.
Fortified Plant Milks	D2 or D3	Moderate	Vegan-friendly	Levels vary by brand; always check the label.
Fortified Cereal	D2 or D3	Moderate	Mixed diets	Convenient breakfast option; check sugar content.
Egg Yolks	D3 (Cholcalciferol)	Low	Not vegan	Small amount per egg, but a simple addition to many meals.
Supplements	D2 or D3	Controlled	All diets	Provides a consistent, measured dose; ideal for those with deficiency.

Supplements for Reliable Vitamin D Intake

For many, especially those who can't get adequate sun exposure or enough vitamin D from food alone, supplements are a safe and reliable way to meet daily needs. Vitamin D supplements are available in two forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Studies suggest that vitamin D3 is more effective at raising and maintaining overall vitamin D levels in the body. When choosing a supplement, look for third-party testing (e.g., by USP or ConsumerLab.com) to ensure quality and purity. Vegan-friendly D3 supplements, made from lichen, are also available.

Conclusion

Avoiding milk does not have to mean a vitamin D deficiency. By strategically combining different sources, you can ensure your body receives this vital nutrient. Whether through a balanced diet of fatty fish, UV-exposed mushrooms, and fortified foods, or by combining these with safe sun exposure and high-quality supplements, a milk-free path to healthy vitamin D levels is entirely achievable. The key is to understand your options and choose the approach that best fits your lifestyle and nutritional needs, consulting with a healthcare provider if you have concerns about your intake.

Frequently Asked Questions

The best non-dairy food sources include fatty fish like salmon and mackerel, cod liver oil, UV-exposed mushrooms, and fortified foods such as plant-based milks, orange juice, and cereals.

It is possible to get vitamin D from sunlight, but many factors affect production, including geography, season, and skin tone. Relying solely on sunlight can be difficult for many people, especially during winter months or for those with darker skin.

Yes, many plant-based milks like soy, almond, and oat are fortified with vitamin D. It is important to check the nutrition label, as not all brands fortify their products, and shake the carton well before serving.

Studies suggest that vitamin D3 (cholecalciferol) supplements are more effective at raising and maintaining overall vitamin D levels in the body than vitamin D2 (ergocalciferol).

Yes, if they are exposed to ultraviolet (UV) light. UV-treated mushrooms convert a compound into vitamin D2 and can provide a substantial amount. This process mimics the sun's effect on human skin.

No, the vitamin D content in eggs can vary. The amount is generally low, but it is higher in eggs from hens that are pasture-raised or fed vitamin D-enriched feed.

Cod liver oil is a potent source of vitamin D derived from the liver of codfish. Just one tablespoon can provide a very high dose, exceeding the recommended daily intake.