How to get vitamin D if you don't eat fish

October 29, 2025 •

4 min read

According to the NIH Office of Dietary Supplements, few foods naturally contain vitamin D, and many people rely on fortified products or sunlight to meet their needs. This makes it a common challenge to obtain sufficient vitamin D if you don't eat fish, a well-known natural source. However, several non-fish options are available to maintain healthy levels.

Quick Summary

Several methods exist to acquire vitamin D without eating fish, including consuming fortified foods, careful sun exposure, and taking supplements. Mushrooms exposed to UV light and egg yolks from free-range chickens are other viable sources.

Key Points

Embrace Fortified Foods: Incorporate products like milk, plant-based milks, orange juice, and cereals that have been fortified with vitamin D into your daily diet.
Utilize Strategic Sun Exposure: Allowing direct sun exposure to bare skin several times a week can contribute to your body's natural vitamin D production, considering safety precautions.
Choose UV-Treated Mushrooms: Look for mushrooms, such as portobello or white varieties, that have been exposed to UV light to boost their vitamin D2 content.
Consider Supplements: Taking a vitamin D supplement is a reliable way to ensure consistent intake, especially for those with low sun exposure or dietary restrictions. It's advisable to consult with a healthcare professional to determine the best type and approach.
Include Free-Range Eggs: For vegetarians, egg yolks from free-range chickens contain higher levels of vitamin D due to the chickens' sun exposure.
Mind Your Timing: Remember that sun exposure's effectiveness for vitamin D production varies significantly with season, latitude, and time of day.

Why is vitamin D important?

Vitamin D, often called the “sunshine vitamin,” is crucial for overall health. It plays a vital role in regulating the absorption of calcium and phosphorus, which are essential for maintaining strong bones and teeth. Additionally, vitamin D supports a healthy immune system, muscle function, and nervous system health. A deficiency can lead to bone issues like osteoporosis in adults and rickets in children.

Getting vitamin D from non-fish foods

While fatty fish are among the richest natural sources, many other food options can help boost your vitamin D intake. Look for these additions to your diet, especially if you are vegetarian, vegan, or simply prefer to avoid fish.

UV-exposed mushrooms: Like humans, mushrooms can synthesize vitamin D2 when exposed to ultraviolet (UV) light. Some commercially grown varieties, such as portobello or white mushrooms, are specifically treated with UV light to increase their vitamin D content. Always check the packaging to confirm they have been UV-treated, as those grown in darkness contain very little.
Egg yolks: The vitamin D content in eggs is found primarily in the yolk. The levels can vary, but eggs from free-range or pasture-raised chickens tend to have significantly higher amounts because the chickens are exposed to more sunlight. Incorporating eggs into your diet through scrambles, omelets, or other dishes is a convenient way to get a moderate dose.
Beef liver: For those who eat meat but not fish, beef liver contains a small amount of vitamin D. It is also packed with other nutrients, such as iron and vitamin A. However, intake should be moderate due to its high cholesterol content.

Fortified foods: A reliable source

Since few foods naturally contain significant vitamin D, fortification is a key strategy used by manufacturers to help consumers meet their nutritional needs. These foods are enhanced with added vitamin D, and the level can be verified on the nutrition facts label.

Milk and plant-based alternatives: Both cow's milk and many plant-based options, including soy, almond, and oat milk, are fortified with vitamin D. This makes them a simple addition to your morning cereal or coffee.
Orange juice: Certain brands of orange juice are fortified with vitamin D, offering a dairy-free and convenient option. It's important to check the label, as not all brands include it.
Breakfast cereals and oatmeal: Many cereals are fortified with vitamins and minerals, including vitamin D. Combining fortified cereal or oatmeal with fortified milk can create a vitamin D-rich breakfast.
Yogurt and margarine: Some brands of yogurt and margarine also have added vitamin D. Always read the label to ensure you are choosing a fortified product.

The power of sunlight

Sunlight is a potent and natural way for your body to produce vitamin D. When your skin is exposed to UVB rays, it synthesizes vitamin D from a precursor compound. However, this method has important considerations.

Amount of exposure: The amount of sun needed varies depending on skin tone, age, time of day, and location. Sun exposure can contribute to vitamin D production.
Safety precautions: While beneficial, excessive sun exposure increases the risk of skin cancer. Use sunscreen with SPF 15 or higher and other protective measures if you plan to be in the sun for an extended period.
Seasonal and geographical factors: In higher latitudes and during winter months, the sun's angle is not sufficient for vitamin D production, making dietary and supplement sources critical during this time.

Supplements for guaranteed intake

For many, especially those with dietary restrictions or limited sun exposure, supplements offer the most reliable way to ensure adequate vitamin D intake. Vitamin D supplements come in two main forms: D2 (ergocalciferol) and D3 (cholecalciferol).

D2 vs. D3: D2 is plant-based, while D3 is typically animal-sourced (from lanolin or fish oil). However, vegan D3 supplements derived from lichen are now available. Most evidence suggests D3 is more effective at raising and maintaining vitamin D levels.
Dosage: Consulting with a healthcare professional can help determine an appropriate dosage based on individual needs.
Absorption: Vitamin D is fat-soluble, so taking your supplement with a meal or snack containing some fat can significantly improve absorption.

Comparison of vitamin D sources


Source	Type of Vitamin D	Suitability for Non-Fish Eaters	Accessibility & Convenience
Sunlight	D3	Excellent, but limited by season/location	Depends on geography and weather
UV-Treated Mushrooms	D2	Excellent (Vegan)	Available in some grocery stores
Egg Yolks (Free-Range)	D3	Good (Vegetarian)	Depends on availability and quality
Fortified Milk (Dairy)	D2 or D3	Good (Vegetarian)	Widely available
Fortified Plant Milks	D2 or D3	Excellent (Vegan)	Widely available
Fortified Cereal	D2 or D3	Good (Can be Vegan, check label)	Widely available
Beef Liver	D3	Fair (Non-fish, not vegetarian)	Less common, acquired taste
Supplements (Vegan D3)	D3 (from lichen)	Excellent (Vegan)	Specialty stores or online
Supplements (Standard D3)	D3 (from lanolin)	Good (Vegetarian, not Vegan)	Widely available

Conclusion: Multiple pathways to meet your needs

Even without consuming fish, there are numerous effective ways to ensure you maintain healthy vitamin D levels. A combination of strategies, including incorporating fortified foods and specific natural sources like UV-treated mushrooms and free-range egg yolks, can provide a steady dietary supply. Strategic sun exposure remains a natural method, though it is unreliable in many regions and seasons and carries sun-safety risks. For the most consistent and targeted intake, supplements offer a reliable solution, with vegan-friendly options readily available. Ultimately, a personalized approach based on your diet, lifestyle, and location will be most effective in helping you get vitamin D if you don't eat fish. Consulting a healthcare provider can help you determine the best path forward.

NIH Office of Dietary Supplements Vitamin D Fact Sheet

Frequently Asked Questions

Relying on sunlight alone is not always reliable because production depends on factors like your geographic location, season, skin tone, and age. While moderate sun exposure helps, dietary sources and supplements are often necessary, especially in winter or for those with limited sun time.

For those who are not vegan, supplements containing vitamin D3 from sources like lanolin are effective. Vegans should seek out vegan D3 supplements derived from lichen, which are now widely available and also highly effective. Consulting with a healthcare provider can help you choose the best option.

Yes, fortified foods are a key and reliable source of vitamin D, especially for people who don't eat fish. They provide a consistent and predictable amount of the vitamin, helping to meet daily requirements effectively.

No, only mushrooms that have been specifically treated with ultraviolet (UV) light contain significant amounts of vitamin D. Most commercially grown mushrooms are grown in the dark and have very low levels. Always check the packaging.

The amount of vitamin D in eggs is generally small and found in the yolk. Levels can be higher in free-range eggs, but relying on eggs alone would require eating a significant quantity to meet daily needs.

Beef liver does contain vitamin D, but it is not a primary source and is also high in cholesterol. It's best considered a supplementary source of nutrients rather than a main vitamin D contributor.

To improve absorption, take your vitamin D supplement with a meal or snack that contains some fat. Vitamin D is a fat-soluble vitamin, so consuming it with fat-containing food helps your body absorb it more efficiently.