Where Can You Get Vitamin D in Northern Countries?

November 14, 2025 •

3 min read

According to the Nordic Nutrition Recommendations, people in countries like Iceland and Scandinavia often experience significant drops in vitamin D levels during the winter, a period often referred to as 'vitamin D winter'. For residents of these northern countries, getting adequate vitamin D can be a significant challenge, making it crucial to explore alternative sources beyond sunlight.

Quick Summary

This guide examines the primary methods for obtaining adequate vitamin D in northern countries, detailing dietary options like fatty fish and fortified foods, the importance of supplementation, and the role of UVB lamps. It addresses the inadequacy of sunlight during the colder months and outlines a comprehensive strategy for maintaining healthy levels year-round.

Key Points

Limited Sunlight in Winter: Due to high latitude, northern countries receive insufficient UVB radiation to produce vitamin D naturally through sunlight for several months of the year.
Rely on Diet and Supplements: A combination of specific foods, fortified products, and supplements is essential for maintaining healthy vitamin D levels.
High-Dose Supplements Often Necessary: Health recommendations in northern countries like Iceland often include higher daily supplement doses to counteract the lack of sun exposure.
Incorporate Fatty Fish and Fortified Foods: Excellent dietary sources include fatty fish like salmon and mackerel, as well as fortified milks, cereals, and orange juice.
Consider UVB Light Therapy (Professionally Advised): For severe cases or malabsorption issues, medically supervised UVB light therapy can effectively boost vitamin D production.
Recognize Deficiency Symptoms: Be aware of potential symptoms like fatigue, bone pain, and muscle weakness, and consult a doctor if concerned.
Consult a Doctor for Personalized Plan: Always discuss your vitamin D strategy with a healthcare professional to determine the right approach and dosage for your individual needs.

Why Vitamin D is a Northern Challenge

In northern countries situated above 54°N latitude, such as Scandinavia and parts of Canada, the sun's ultraviolet B (UVB) radiation is too weak during winter to trigger sufficient vitamin D synthesis in the skin. This period can last for several months, severely limiting the body's natural production. A significant portion of the population in Northern and Central Europe experiences low vitamin D levels, especially during winter. The resulting deficiency can impact bone health, mood, and immune function, making a proactive strategy essential for residents of these regions.

The Importance of Dietary Sources

Since sun exposure is unreliable, a focused approach to dietary intake becomes a top priority. While few foods naturally contain high amounts of vitamin D, incorporating the right ones can make a difference. The most potent natural sources are fatty fish and fish liver oils.

Fatty Fish: Excellent options include salmon, mackerel, herring, and trout, which are staples in many northern diets. A single serving of salmon can provide a significant portion of the recommended daily intake.
Cod Liver Oil: This traditional supplement is a powerful source, with a single tablespoon containing a very high dose of vitamin D.
Egg Yolks and Beef Liver: These foods contain smaller amounts of vitamin D but can contribute to overall intake.
Mushrooms: Certain mushrooms, particularly those exposed to UV light, are one of the few plant-based sources of vitamin D2.

Embracing Fortified Foods

To combat widespread deficiency, many northern countries fortify common foods with vitamin D. Relying on fortified products can be an effective way to boost daily intake with minimal effort.

Fortified Dairy and Alternatives: Milk, margarine, and some plant-based milks (like soy and almond) are often fortified. Check labels to confirm fortification and dosage.
Fortified Cereals and Juices: A wide range of breakfast cereals and certain orange juices also come with added vitamin D, providing an easy morning boost.

Supplementation: The Most Reliable Solution

For many in the far north, especially during winter, food and incidental sun exposure are simply not enough to maintain adequate levels. Supplementation is often necessary and recommended by health authorities.

Vitamin D3 (cholecalciferol): This is the same type of vitamin D produced by the skin and is often considered more effective at raising blood levels than vitamin D2.
Proper Dosage: Recommended daily dosages vary by age and location, but health guidelines typically suggest higher intakes for older adults and those with limited sun exposure. Consult a healthcare provider for personalized recommendations.

UVB Light Therapy and Other Considerations

Beyond diet and supplements, specialized light therapy can be an option for some individuals, though it should not be confused with recreational tanning.

UVB Lamps: Medical-grade UVB lamps can be used to stimulate vitamin D production in the skin and are an effective treatment for deficiency, particularly for those with malabsorption issues. Unlike dangerous tanning beds, these devices use a specific spectrum of light and are used for short durations.
Safe Sun Exposure (When Possible): Even in summer, safe sun exposure is important. However, relying solely on sunlight is impractical due to the high latitude, particularly for people with darker skin, who require more exposure to produce the same amount of vitamin D.

Comparison of Vitamin D Sources


Source	Pros	Cons	Best For
Sunlight	Natural, free	Ineffective in winter, risk of skin damage	Summer and temperate climates
Supplements	Accurate dosing, highly reliable, easy	Requires daily habit, potential for over-supplementation	All year, especially winter
Fatty Fish	Naturally rich in D, provides omega-3s	Limited natural options, may be costly	Diet-conscious individuals
Fortified Foods	Convenient, easily integrated into diet	Dosage can be variable, depends on diet	Everyday dietary support
UVB Lamps	Can be highly effective, controlled environment	Specialized equipment, requires medical consultation	Severe deficiency, malabsorption

Conclusion

Maintaining adequate vitamin D levels in northern countries requires a comprehensive and intentional approach. While the sun provides a natural source during the warmer months, its unreliability during the long winters necessitates alternative methods. A balanced strategy that combines dietary sources, fortified foods, and—most crucially—high-quality supplementation is the most effective way to prevent deficiency. For those with severe deficiencies or specific health conditions, consulting with a healthcare provider about medical-grade UVB light therapy may be beneficial. By understanding and utilizing these options, residents of northern regions can protect their health and well-being year-round, despite the lack of sunlight.

Frequently Asked Questions

In northern countries, the sun's angle is too low during winter, so the UVB rays needed for vitamin D production are too weak. This period, often called 'vitamin D winter,' means your body cannot synthesize the vitamin from sunlight alone.

The best dietary sources include fatty fish such as salmon, mackerel, and sardines, as well as cod liver oil. Smaller amounts can be found in egg yolks, beef liver, and UV-exposed mushrooms.

Yes, many foods like milk, cereals, and plant-based milks are fortified with vitamin D, providing a reliable and convenient way to increase your daily intake.

For residents of northern countries, supplementation is often necessary, especially in winter, because it is very difficult to get the recommended intake from food alone. It is the most reliable method to maintain adequate levels.

Vitamin D3 (cholecalciferol) is the form produced in the skin from sunlight and is found in animal-based foods. Vitamin D2 (ergocalciferol) comes from plant sources. Studies suggest D3 is more effective at raising blood levels.

No, health experts strongly advise against using tanning beds. The UV radiation from these devices significantly increases the risk of skin cancer and is not a safe way to obtain vitamin D.

Medically approved UVB lamps emit a specific spectrum of light that stimulates vitamin D production in the skin without the harmful effects of a tanning bed. They are a controlled, safe option for those who require it, but should be used under medical supervision.

Common symptoms of deficiency include fatigue, bone pain, muscle aches, and muscle weakness. A blood test ordered by a doctor is the only way to confirm a deficiency.