If you’re not getting much sunshine, the right foods and supplements can help you keep your vitamin D levels up. Honestly, a lot of folks—even those who spend time outside—end up low on vitamin D. If you’re mostly indoors, live far from the equator, or slather on sunscreen all the time, your body just doesn’t make as much of this nutrient from sunlight.
You’ll find vitamin D in foods like fatty fish, egg yolks, and mushrooms. Some stuff—think milk and cereal—gets fortified with vitamin D, which helps if you’re not out in the sun much. Supplements are another solid option, especially in places with long winters or if your diet’s a bit restrictive. Figuring out the best ways to get vitamin D with limited sun can really make a difference in how you feel.
Key Takeaways
- Vitamin D keeps your bones strong and supports overall health.
- Foods and supplements matter a lot for people who rarely see the sun.
- Knowing your options can help you steer clear of vitamin D deficiency.
Why Vitamin D Is Essential for Health
Vitamin D helps your body absorb minerals, keeps bones strong, and supports your immune system. If you don’t get enough, you could run into some real health issues—especially if you’re not in the sun much.
Bone Health
Vitamin D is crucial for healthy bones and teeth. It helps your body pull calcium from food and supplements. Without enough, your body just can’t use calcium like it should, and your bones might get weaker over time.
Kids need vitamin D to build strong bones, and adults need it to hang onto that strength as they age. Not getting enough can make your bones brittle or achy. In bad cases, kids can get rickets, and adults might deal with osteoporosis or broken bones more easily.
Honestly, getting enough vitamin D every day really is key for bone health—no matter your age.
Immune System Function
Your immune system leans on vitamin D to fight off germs and keep you healthy. This nutrient affects how your body handles infections—stuff like colds and the flu.
If your vitamin D levels are good, you might have a better shot at avoiding certain illnesses. Some studies even suggest a link between vitamin D and a lower risk of autoimmune diseases (when your immune system goes rogue and attacks your own body).
When you’re low on vitamin D, your immune response just doesn’t work as well. You might catch stuff more often or take longer to get over it. Not ideal.
Risks of Vitamin D Deficiency
You can end up vitamin D deficient if you don’t get enough from the sun, your food, or supplements. The usual signs? Tiredness, bone pain, and muscle weakness.
People who don’t spend much time outside, have darker skin, or certain health conditions are more likely to run low. Older adults and those who cover up outdoors also face a higher risk.
Letting a deficiency go for too long can mean more broken bones, a weaker immune system, and other problems. If you’re worried about your levels, it’s worth checking in with your doctor. You can find more info at the NIH Vitamin D Fact Sheet.
Top Dietary Sources of Vitamin D
You’ll find vitamin D in both animal and plant foods, but a few sources really stand out. Many foods and drinks get fortified to help people hit their daily needs—handy if you’re not seeing much sunlight.
Fatty Fish and Seafood
Fatty fish are easily one of the best natural sources of vitamin D. Salmon, trout, tuna, mackerel, herring, sardines—they all pack a serious punch of vitamin D3, which your body absorbs well. Just three ounces of cooked salmon can give you about 570 IU, which is already more than half of what most adults need daily.
Canned tuna and fish liver oils also bring some vitamin D to the table, though usually not as much as fresh fatty fish. Eating fish a couple of times a week is a pretty straightforward way to boost your intake if you’re not out in the sun much.
Curious about the numbers or want more fish ideas? Here’s a list of the best vitamin D foods. Mixing up your fish choices can help you get enough vitamin D while also supporting your heart and brain.
Egg Yolks and Other Animal Products
Egg yolks are a handy source, though the vitamin D content can jump around depending on how the chickens are raised and what they eat. On average, a yolk has about 40 IU. Chickens that get more sun or special feed lay eggs with even more vitamin D.
Beef liver and some red meats also give you a bit of vitamin D3, but not a ton. Dairy products don’t naturally have much, but store-bought milk is usually fortified (more on that below).
Adding eggs to your breakfast or tossing them into recipes is an easy way to up your intake. If you’re into meat or liver, that helps too. For a full list of animal sources, check out this dietary sources of vitamin D.
Fortified Foods
To help people get enough vitamin D, lots of foods are fortified—especially in places with less sun. Common fortified foods include:
- Milk and dairy alternatives (soy, almond, oat, etc.)
- Breakfast cereals
- Orange juice
- Margarine and spreads
- Infant formula
A cup of fortified milk usually has about 100 IU. Some cereals and orange juices offer a similar amount per serving. Not every brand does this, so you’ll want to check the label.
Fortified foods make it much simpler to hit your daily vitamin D targets, especially if you’re not big on fish or animal products. Want to know which foods to look for? Here’s more on vitamin D in fortified foods.
Mushrooms and Plant-Based Options
Some mushrooms are the only real plant-based source of vitamin D. They make vitamin D2 when they’re exposed to sunlight or UV light. Certain types—especially UV-treated ones—can give you between 300 and 800 IU per 3.5-ounce serving. Regular mushrooms grown in the dark just don’t have much, unfortunately.
Vitamin D2 isn’t quite as strong as D3 from animal foods, but it still helps. If you’re vegetarian or vegan, look for mushrooms labeled “UV-exposed” or “high in vitamin D.”
Plant milks and some cereals are often fortified with either D2 or D3, but mushrooms are the main natural plant-based option. Want more ideas? Check out these foods high in vitamin D. Tossing UV-exposed mushrooms into pastas, salads, or soups is a tasty way to mix things up.
Vitamin D Supplementation and Alternative Methods
If you’re not getting much sun, supplements can really help you meet your vitamin D needs. But picking the right kind, figuring out how much to take, and knowing the risks of too much is important.
Choosing Between Vitamin D2 and D3
There are two main types: D2 (ergocalciferol) and D3 (cholecalciferol). D2 comes from plants, while D3 is made from animal sources or lichen.
Most people go with D3 because it raises blood vitamin D levels better than D2. Studies say D3 sticks around in your body longer and gives a bigger boost.
You’ll find both types as pills, capsules, or drops at most stores. D3 pops up in a lot of multivitamins. If you’re vegan, look for D2 or vegan D3 made from mushrooms or lichen.
Proper Supplement Dosage and Safety
For most adults, the daily recommendation is 600 to 800 IU, but your needs might be different depending on your age, diet, or health. Some folks need more, especially if they’re already low or have trouble absorbing nutrients.
Always check labels for IU content and go for brands that are third-party tested. Taking vitamin D with food that has some fat in it helps your body absorb it better.
Your doctor might suggest regular blood tests to check your levels. Over-the-counter and prescription strengths vary a lot, so follow your healthcare provider’s advice if you’re thinking about high-dose supplements.
Potential for Vitamin D Toxicity
It’s definitely possible to overdo it. Vitamin D is fat-soluble, so your body stores what it doesn’t use right away. Too much over time can cause toxicity—think high blood calcium, nausea, weakness, vomiting, or even kidney trouble.
Most toxicity cases happen when people take really high doses for months. The upper limit for adults is 4,000 IU a day, but most problems show up at way higher intakes. Stick to the recommendations and you’ll be fine.
If you notice weird symptoms after starting a supplement, stop and talk to your doctor. There’s a detailed vitamin D fact sheet if you want more info.
Special Considerations for Limited Sun Exposure
Some people just don’t get enough sunlight for their bodies to make vitamin D. There are a bunch of reasons for this, and it can change how you should get your vitamin D safely.
Factors Affecting Sun-Derived Vitamin D
How much vitamin D you make from sunshine depends on a few things. If you’re mostly indoors, cover up, or live somewhere with little sunlight, your levels might dip. People who are homebound or wear full-coverage clothing for religious or cultural reasons have a higher risk, too.
Time of day and season matter. You make more vitamin D during midday, and less in the early morning or late afternoon. In winter, sunlight is weaker in a lot of places, so your body just can’t make as much. Age and darker skin also lower how much vitamin D you get from the sun.
Skin Cancer Risk and Safe Practices
Spending too much time in the sun can really bump up your chances of getting skin cancer, including melanoma. Want to lower your risk? It’s a good idea to stick to sun safety habits. Grab some sunscreen, throw on a hat or long sleeves, and try not to hang out in direct sunlight for hours on end—your skin will thank you.
If you need to cut back on sun for health reasons, or maybe you live somewhere that’s just not sunny, you’ll want to get your vitamin D from other places. Think fatty fish, fortified milk, or cereal—and yeah, sometimes a supplement does the trick. That way, you get enough vitamin D without putting your skin at risk. Got questions or want more details? Check out the Better Health Channel.
