Yes, you can still get vitamin D if it's not sunny: Here's how

November 19, 2025 •

4 min read

According to the World Health Organization, inadequate sun exposure is a major cause of vitamin D deficiency worldwide. This is especially true during winter months or for individuals with limited outdoor access. But the question remains: Can you still get vitamin D if it's not sunny? The answer is a resounding yes, through various dietary and supplementary avenues that bypass the need for direct sunlight.

Quick Summary

It is absolutely possible to obtain sufficient vitamin D without sun exposure through diet, supplements, and fortified foods. Essential for bone and immune health, this crucial nutrient can be sourced from fatty fish, mushrooms, and dairy alternatives.

Key Points

Supplements are a reliable option: High-quality vitamin D supplements, particularly vitamin D3, are an effective way to ensure adequate intake without sun exposure.
Food sources include fish and mushrooms: Fatty fish like salmon and UV-treated mushrooms are among the best natural dietary sources of vitamin D.
Fortified foods provide a boost: Many products, including milk, cereals, and orange juice, are fortified with vitamin D to help meet daily needs.
Several factors limit sun effectiveness: Latitude, season, skin pigmentation, and indoor time can significantly reduce vitamin D synthesis from sunlight.
Vitamin D supports overall health: Beyond bone health, sufficient levels are crucial for immune function, mental well-being, and cardiovascular health.
Combine sources for best results: A balanced strategy often involves a combination of dietary intake, fortified foods, and supplements to achieve optimal year-round levels.

Why Sunlight Isn't Always a Reliable Source

While sunlight is a well-known catalyst for vitamin D synthesis, several factors can limit its effectiveness. For individuals living at higher latitudes, the sun's angle during autumn and winter is not strong enough to produce adequate UVB radiation. Spending most of your time indoors, using sunscreen, or having darker skin pigmentation can also significantly reduce your body's ability to produce the 'sunshine vitamin'.

The Importance of Vitamin D Beyond Sunlight

Vitamin D's role in the body is more complex than just its link to sun exposure. It acts like a hormone, controlling over 200 genes and playing a vital role in several bodily functions. Its most recognized function is regulating calcium and phosphorus absorption, which is critical for maintaining strong bones and preventing conditions like rickets and osteoporosis. However, research has also linked sufficient vitamin D levels to:

Immune System Support: It helps regulate immune function and reduce the risk of infections.
Mental Well-being: Studies suggest a link between vitamin D levels and mood, with low levels potentially contributing to depression and anxiety.
Cell Growth and Regulation: It is involved in cell growth and differentiation, with some promising research on its effects against certain cancers.
Cardiovascular Health: Low vitamin D concentrations have been associated with a higher risk of heart disease and hypertension.

Natural Food Sources Rich in Vitamin D

For those who prefer to obtain their nutrients from diet, several food sources naturally contain vitamin D. These are the best options to prioritize when sunlight is scarce.

Fatty Fish and Seafood: Some of the highest natural sources of vitamin D3 include fatty fish such as salmon, trout, mackerel, and tuna.
Cod Liver Oil: A tablespoon of this supplement can provide a significant amount of vitamin D, though it should be used cautiously due to high vitamin A content.
Mushrooms: Certain mushrooms, particularly those grown in UV light, can be a rich source of vitamin D2. The vitamin D content can vary, so checking the label is essential.
Egg Yolks: The yolk of an egg contains a small amount of vitamin D.
Beef Liver: This is another natural food source, though it contains lesser amounts compared to fatty fish.

Fortified Foods and Beverages

Because few foods naturally contain high levels of vitamin D, many manufacturers fortify their products. This makes it easier for people to meet their daily intake requirements without relying solely on the sun or supplements.

Milk: Both cow's milk and many plant-based milk alternatives (like soy, almond, and oat) are commonly fortified.
Breakfast Cereals: A variety of ready-to-eat cereals have added vitamin D.
Orange Juice: Some brands of orange juice are fortified with vitamin D.
Yogurt and Margarine: Certain types of yogurt and margarine products also contain added vitamin D.

Supplements: A Reliable Alternative

For many, especially in regions with minimal sun exposure during winter, supplements are the most reliable way to maintain adequate vitamin D levels. Supplements are available in two forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). While both are effective, vitamin D3 is often considered more potent and effective at raising blood levels. It is crucial to consult a healthcare professional to determine the appropriate dosage, as excess vitamin D can be harmful. Reputable guidelines from organizations like the Endocrine Society or National Institutes of Health can help determine proper intake based on age and deficiency status.

Comparison of Vitamin D Sources


Source	Vitamin D Form	Bioavailability	Key Considerations
Sunlight	D3	High (when available)	Dependent on season, latitude, skin tone, and time spent outdoors. Risk of skin damage.
Supplements	D2 or D3	Consistent and reliable	Easily accessible and controlled dosage. Consult a doctor for proper dosing.
Fatty Fish	D3	High	Excellent natural source, also provides omega-3s.
Mushrooms	D2	Variable	Content depends on UV exposure; can be a good vegetarian source.
Fortified Milk	D2 (typically)	Reliable	Widespread availability, often paired with calcium. Check labels for fortification.

A Balanced Approach to Vitamin D

Optimizing your vitamin D status often requires a combination of strategies. While seeking some safe, moderate sun exposure can be beneficial, relying solely on it is not a sustainable or risk-free method for everyone. A varied diet that includes natural food sources and fortified products is a great starting point. For many, however, a supplement will be a necessary and safe addition to their daily routine, particularly during the darker months or if they have risk factors for deficiency. Ultimately, the goal is to maintain optimal vitamin D levels year-round to support overall health and well-being. Consult your doctor for personalized advice on testing and supplementation.

Conclusion: Sourcing Vitamin D is Possible, Rain or Shine

In conclusion, the idea that one can only get vitamin D from the sun is a myth. Through a thoughtful approach incorporating dietary choices and supplementation, anyone can maintain sufficient levels of this vital nutrient, regardless of the weather or season. Whether you opt for fatty fish, fortified cereals, or a daily supplement, there are effective strategies to ensure your body gets the vitamin D it needs for robust bone, immune, and mental health. Prioritizing these alternative sources can safeguard your health even when the sun is out of sight.

Frequently Asked Questions

If you do not get enough sunlight, you can obtain vitamin D through dietary sources like fatty fish and fortified foods, as well as through dietary supplements.

Foods naturally high in vitamin D include fatty fish such as salmon, trout, and mackerel, as well as fish liver oils, egg yolks, and beef liver.

Yes, fortified foods are an excellent source of vitamin D. Many everyday products like milk, breakfast cereals, and orange juice have vitamin D added to them.

Vitamin D2 is plant-based and often found in fortified foods and supplements. Vitamin D3 is produced by the skin in response to sunlight and is also found in animal products. D3 is considered more effective at raising vitamin D levels.

A healthcare professional can test your vitamin D levels to determine if you have a deficiency. Supplements may be recommended, especially if you have limited sun exposure due to living in a northern latitude, spending most of your time indoors, or having darker skin.

Yes, some mushrooms treated with ultraviolet (UV) light can provide a significant amount of vitamin D2. However, the vitamin D content varies, so it's important to check the product label.

Yes, taking too many vitamin D supplements over a long period can lead to a condition called hypercalcaemia (too much calcium in the body), which can be harmful. It's important to follow recommended daily intake guidelines and consult a doctor.