Where can I get vitamin D besides milk? Exploring food, sun, and supplements

November 12, 2025 •

4 min read

An estimated one billion people globally have a vitamin D deficiency, a nutritional shortfall that can impact bone health, mood, and immune function. For those who follow a dairy-free diet, understanding where can I get vitamin D besides milk is essential for maintaining sufficient levels and avoiding health complications.

Quick Summary

This guide details primary vitamin D sources beyond fortified milk, including fatty fish, UV-exposed mushrooms, and other fortified items. It also explains how to get vitamin D from sunlight and explores supplement options for maintaining adequate levels.

Key Points

Fatty Fish: Excellent natural sources of vitamin D3 include salmon, sardines, and tuna.
UV-Exposed Mushrooms: These fungi, a natural vegan source, produce vitamin D2 when treated with ultraviolet light or exposed to sunlight.
Strategic Sun Exposure: Your body creates vitamin D from sunlight, but timing, location, skin tone, and UV risk must be considered.
Fortified Foods: Many products, including plant-based milks, orange juice, and cereals, are fortified with vitamin D.
Supplements for Certain Needs: Supplements containing D2 or D3 are a reliable option for those with limited sun exposure or dietary restrictions.

Understanding the 'Sunshine Vitamin'

Vitamin D, often called the "sunshine vitamin," is a fat-soluble nutrient that plays a critical role in calcium absorption, bone health, and immune support. While sun exposure is the most natural way for the body to produce it, many factors like geography, season, sunscreen use, and skin pigmentation can limit this production. This makes dietary intake and supplementation vital for many individuals, especially for those seeking alternatives to fortified milk.

Excellent Food Sources Beyond Dairy

For those looking for dietary alternatives to milk, several foods naturally contain or are fortified with significant amounts of vitamin D.

Fatty Fish

Fatty fish are among the best natural food sources of vitamin D3. Wild-caught options typically contain higher levels than farmed fish.

Salmon: A 3.5-ounce serving of cooked salmon can provide a substantial portion of the recommended daily intake.
Sardines: Canned sardines are a convenient and affordable source, offering a good amount of vitamin D per serving.
Tuna: Canned light tuna also provides vitamin D, though its mercury content means it should be consumed in moderation, especially by pregnant or breastfeeding individuals.
Mackerel and Trout: Other oily fish like mackerel and trout are also excellent sources.

UV-Treated Mushrooms

Mushrooms are one of the few non-animal sources of vitamin D, containing vitamin D2. Like human skin, mushrooms can produce vitamin D when exposed to ultraviolet (UV) light. Wild mushrooms naturally produce it, while commercially grown mushrooms are typically treated with UV light to increase their vitamin D content.

Maitake and Cremini: Certain types like maitake and UV-exposed cremini mushrooms can contain exceptionally high levels of vitamin D.
How to Boost Content: To increase the vitamin D content of your own mushrooms, you can place them gill-side up in direct sunlight for a short period before cooking.

Egg Yolks

Vitamin D is naturally present in egg yolks, but the amount can vary depending on the chicken's diet and sun exposure. Eggs from pasture-raised hens often contain higher levels due to more sunlight access. While a single egg won't meet all your daily needs, it is a helpful contributor to overall intake.

Beef Liver

Beef liver contains a small amount of naturally occurring vitamin D, along with other important nutrients like iron and B12.

Other Fortified Foods

Many food manufacturers add vitamin D to their products to help consumers meet their daily requirements.

Orange Juice: Certain brands of orange juice are fortified with vitamin D and can provide a decent amount per glass.
Cereals: Many ready-to-eat breakfast cereals are fortified with vitamin D.
Plant-Based Milks: Soy, almond, and oat milks are often fortified with vitamin D, making them a great dairy-free alternative. Remember to shake the carton well, as the vitamin can settle at the bottom.
Yogurt and Tofu: Some brands of yogurt and tofu are also fortified, but it is important to check the nutrition labels.

Leveraging Sunlight for Vitamin D

For many, natural sun exposure is the primary source of vitamin D. When skin is exposed to UVB rays, it synthesizes vitamin D3. Short, regular sun exposure sessions can be highly effective, but must be balanced with the risk of skin cancer. The amount of sun needed varies based on location, time of year, skin tone, and how much skin is exposed. Midday sun during summer is the most efficient, requiring as little as 10–15 minutes for fair-skinned individuals. Those with darker skin require longer exposure times due to higher melanin content. Sunscreen with an SPF of 8 or higher can block vitamin D production, so experts recommend food and supplements as the safest sources.

The Role of Supplements

For many, especially those with limited sun exposure or specific dietary needs, supplements are the most reliable way to ensure adequate vitamin D intake. Supplements are available in two forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol).

Vitamin D3: Derived from animal sources like lanolin, it is often considered more effective at raising and maintaining blood levels. Vegan-friendly D3 is also available, derived from lichen.
Vitamin D2: Sourced from plants and fungi, it is a suitable option for vegans and vegetarians. Consulting a healthcare professional can help determine the appropriate dosage and form for individual needs.

Comparing Sources of Vitamin D


Source	Vitamin D Type	Vegan-Friendly?	Notes
Sunlight	D3	Yes	Production depends heavily on location, season, and skin type. Risk of skin cancer.
Fatty Fish	D3	No	Excellent natural source. Levels vary between species and wild vs. farmed.
UV-Treated Mushrooms	D2	Yes	The only significant natural, non-animal source. Levels depend on UV exposure.
Fortified Cereals	D2 or D3	Varies	Check the label, as fortification levels and type of vitamin D can differ.
Fortified OJ / Plant Milks	D2 or D3	Varies	Check the label. Shake cartons well before consuming.
Supplements	D2 or D3	Varies	Most reliable source for consistent intake. Vegan D3 from lichen is available.
Egg Yolks	D3	No	Contains small amounts. Higher in pasture-raised eggs.
Beef Liver	D3	No	Contains small amounts but is also rich in other nutrients.

Conclusion: A Multi-Pronged Approach

While fortified milk has long been a key source of vitamin D, a variety of other foods, along with safe sun exposure and supplements, offer excellent alternatives. For those with dairy sensitivities or ethical preferences, fatty fish, UV-treated mushrooms, eggs, and a growing number of fortified products provide valuable dietary options. Combining these food sources with mindful sun exposure and targeted supplementation, especially during winter months, ensures that you can maintain optimal vitamin D levels without relying solely on dairy. Regular blood testing can help confirm your status and inform your strategy.

For more detailed information on vitamin D, its function, and recommended intake, consult the NIH Office of Dietary Supplements.

Frequently Asked Questions

Some non-dairy foods that are good sources of vitamin D include fatty fish like salmon and sardines, UV-exposed mushrooms, egg yolks, beef liver, and fortified foods such as certain cereals, plant-based milks, and orange juice.

Look for mushrooms labeled as 'UV-exposed' or 'high in vitamin D' at the grocery store. Wild mushrooms also naturally contain vitamin D from sunlight, but most commercially grown mushrooms do not unless specifically treated.

While the sun is a primary source, relying on it alone can be challenging. Factors like geographical location, season, skin tone, and concerns about skin cancer risk make it unreliable for many. Experts often recommend a combination of food, sun, and supplements.

Symptoms can be subtle at first, but may include fatigue, bone pain, muscle weakness, hair loss, and a depressed mood. Severe or long-term deficiency can lead to bone disorders like osteomalacia and rickets.

Vitamin D2 (ergocalciferol) comes from plants and fungi, while vitamin D3 (cholecalciferol) comes from animal sources or lichen. While both increase blood vitamin D levels, D3 is often considered more potent and effective at maintaining those levels.

For adults between 19 and 70, the NIH recommends 15 micrograms (600 IU) of vitamin D daily. This increases to 20 micrograms (800 IU) for adults over 70. However, individual needs can vary based on factors like sun exposure, diet, and health status.

Yes, it is possible to get too much vitamin D through excessive supplementation, which can lead to a condition called hypercalcemia (high blood calcium). Symptoms include nausea, increased thirst, and weakness. It is not possible to get too much vitamin D from sunlight.