How to get vitamin D if you don't drink milk: The complete guide

According to research, nearly 1 billion people worldwide have insufficient levels of vitamin D. If you're wondering how to get vitamin D if you don't drink milk, there are several effective alternatives to consider, from sunlight exposure to dietary choices and supplements.

Quick Summary

Explore the best ways to obtain vitamin D without dairy. Learn about optimizing sunlight exposure, incorporating fatty fish, eggs, and mushrooms into your diet, and identifying key fortified foods and quality supplements for optimal intake.

Key Points

• Sunlight is Key: Your body produces vitamin D naturally from sun exposure; 10–30 minutes midday can be sufficient for most, depending on location and skin tone.

• Eat Fatty Fish: Sources like salmon, mackerel, and sardines are naturally rich in vitamin D and provide significant amounts per serving.

• Try UV-Treated Mushrooms: Mushrooms, particularly those exposed to UV light, are the only plant-based food that can naturally contain a substantial amount of vitamin D.

• Choose Fortified Alternatives: Many cereals, plant-based milks (soy, almond, oat), and orange juices are fortified with vitamin D.

• Consider Supplements: For consistent intake, especially during winter or with limited sun exposure, D3 (often from lichen) or D2 supplements are reliable options.

• Include Eggs: The yolk of an egg provides a small but helpful amount of vitamin D, adding to your overall daily intake.

Your guide to dairy-free vitamin D

For many, milk is a key source of vitamin D, but for those with lactose intolerance, dairy allergies, or dietary preferences like veganism, it's not an option. Fortunately, milk is just one of many avenues for obtaining this crucial nutrient. Vitamin D is essential for bone health, immune function, and overall well-being. Your body produces it when skin is exposed to UVB rays, but diet and supplements also play a critical role.

The sun: The ultimate natural source

Often called the 'sunshine vitamin,' vitamin D is primarily produced by your body when sunlight hits your skin. A short, moderate amount of unprotected sun exposure (around 10-30 minutes, depending on skin tone and time of year) is enough for most people to produce a significant amount of vitamin D. However, factors like geography, time of day, season, and skin pigmentation all affect how much vitamin D you can make from the sun.

• Midday sun is best: UVB rays are strongest between 10 a.m. and 3 p.m..
• Location matters: Those living farther from the equator produce less vitamin D during winter.
• Consider skin tone: Darker skin tones require more sun exposure to produce the same amount of vitamin D as lighter skin tones due to higher melanin content.
• Avoid glass: UVB rays do not pass through glass, so you can't produce vitamin D indoors.
• Be mindful of sunscreen: Sunscreen blocks UVB rays, so for vitamin D production, a few minutes of unprotected exposure is necessary, though prolonged exposure without protection is not recommended due to skin cancer risk.

High-vitamin D foods that aren't milk

While few foods naturally contain high levels of vitamin D, several options are excellent for boosting your intake. Integrating these into your diet is a flavorful way to meet your needs.

• Fatty Fish and Seafood: Oily fish are one of the richest natural sources. Just one serving can provide a substantial portion of your daily recommended intake.
  • Salmon: Especially wild-caught salmon, provides a high concentration.
  • Mackerel and Sardines: Excellent and affordable choices.
  • Tuna: Canned tuna is another good option, though levels vary.
• Egg Yolks: The vitamin D in eggs is concentrated in the yolk. While the amount varies based on the hen's diet and sun exposure, they are a convenient source.
• Mushrooms: Some mushrooms, especially those treated with UV light, contain significant amounts of vitamin D2. You can also increase the vitamin D in store-bought mushrooms by exposing them to direct sunlight for a short period.
• Cod Liver Oil: A classic and potent source, though intake should be monitored due to its high vitamin A content.
• Beef Liver: Provides a small amount of vitamin D in addition to other vital nutrients.

Comparison of vitamin D sources

Source	Pros	Cons	Notes
Sunlight	Free, most effective natural source.	Varies by location, season, and skin tone. Potential skin cancer risk with overexposure.	Moderate, unprotected exposure (10-30 mins midday) is key.
Fatty Fish	Rich natural source of D3, plus omega-3s.	Not suitable for vegetarians or vegans; some fish have mercury.	Canned options like sardines and tuna are accessible.
UV-Treated Mushrooms	Only plant-based food with naturally high vitamin D.	D2 form may be less effective than D3; not all mushrooms are treated.	Check labels for 'UV-exposed' or 'high in vitamin D'.
Fortified Foods	Convenient, widely available options.	Bioavailability and amount vary by brand; may contain added sugar.	Includes fortified orange juice, plant milks, and cereals.
Supplements	Consistent, controlled dosage; crucial for limited sun exposure.	Quality varies; must choose D2 (vegan) or D3 carefully.	Look for third-party tested products (e.g., USP, ConsumerLab).

Fortified foods: A simple dietary addition

Since few foods are naturally rich in vitamin D, many products are fortified, meaning the nutrient has been added during processing. Always check the nutrition label for specifics.

• Fortified Plant-Based Milks: Soy, almond, oat, and hemp milks are often fortified with similar amounts of vitamin D as cow's milk.
• Fortified Orange Juice: Many brands of orange juice are fortified with vitamin D and calcium. Just be mindful of high sugar content and opt for unsweetened versions where possible.
• Fortified Cereals: Many breakfast cereals contain added vitamin D. Pair with a fortified plant-based milk for a vitamin-packed start to your day.
• Fortified Tofu: Some tofu is set with calcium and fortified with vitamin D, making it an excellent option for vegetarians and vegans.
• Fortified Margarine: Certain spreads have added vitamin D.

Supplements: For consistent and reliable intake

For those with limited sun exposure or dietary options, or as recommended by a doctor, supplements can ensure adequate vitamin D intake.

• D2 vs. D3: Supplements come in two forms. Vitamin D2 (ergocalciferol) is plant-derived and vegan-friendly. Vitamin D3 (cholecalciferol) is typically animal-sourced (from sheep's wool) but can also be derived from lichen, a vegan source. D3 is often considered more effective at raising blood levels long-term.
• Choosing a supplement: Look for third-party testing certifications (like USP or ConsumerLab) to ensure product quality and potency.

Conclusion: Tailoring your vitamin D strategy

Regardless of your reasons for not drinking milk, maintaining healthy vitamin D levels is crucial for bone health and overall wellness. A balanced approach combining strategic, moderate sun exposure, a diet rich in non-dairy vitamin D sources like fatty fish, eggs, and mushrooms, and integrating fortified foods can effectively meet your needs. For those with limited sun exposure or dietary restrictions, supplements are a safe and reliable option. Consult with a healthcare professional to determine your specific needs, especially if you suspect a deficiency. For further information, visit the National Institutes of Health Office of Dietary Supplements website for details on vitamin D's function and food sources.

Get expert advice

Remember to consult a healthcare professional to assess your individual vitamin D requirements and determine the best strategy for your lifestyle and dietary needs.

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Signs of vitamin D deficiency

Symptoms of low vitamin D can be subtle but may include fatigue, bone or muscle pain, and mood changes. Severe deficiency can lead to more serious conditions like osteoporosis in adults and rickets in children.

How to get vitamin D if you don't drink milk

For those who don't consume milk, incorporating a mix of fortified foods, sun exposure, and supplements is the most reliable strategy. Many plant-based milks, cereals, and juices are fortified, while fatty fish and eggs provide natural sources. Moderate, safe sun exposure also remains a powerful contributor.

Frequently Asked Questions

Can you get vitamin D from the sun without drinking milk?

Yes, sunlight is a primary source of vitamin D production for the human body. When your skin is exposed to UVB rays, it synthesizes vitamin D, making milk consumption unnecessary for this method.

What are the best dairy-free food sources of vitamin D?

Top dairy-free food sources include fatty fish (salmon, tuna, sardines), UV-treated mushrooms, eggs (in the yolk), cod liver oil, and beef liver.

Are fortified foods a reliable source of vitamin D?

Yes, many foods are fortified with vitamin D to help boost intake. These include certain brands of orange juice, plant-based milks (soy, almond), and breakfast cereals. Always check the nutrition label for specifics.

Do vegans need to take vitamin D supplements?

Vegans should consider supplements, especially if they have limited sun exposure. While UV-treated mushrooms and fortified foods offer some vitamin D, many plant-based foods do not naturally contain it. Vegan D3 (from lichen) and D2 supplements are available.

What is the difference between vitamin D2 and vitamin D3 supplements?

Vitamin D2 is typically derived from plants and is vegan-friendly. Vitamin D3 is often from animal sources (lanolin) but can also be vegan (from lichen). D3 is often considered more effective at raising blood vitamin D levels.

How can I tell if a food is fortified with vitamin D?

To check if a food is fortified, read the nutrition facts label. The label will indicate if vitamin D has been added and list the amount per serving.

Can I get enough vitamin D through diet alone without milk?

It can be challenging to get enough vitamin D from diet alone without fortified milk or other dairy. Combining strategic sun exposure, a varied diet including natural and fortified sources, and potentially a supplement is the most effective approach.