Dietitians’ Tips to Get Vitamin D Without a Supplement

Vitamin D plays a crucial role in many functions, including supporting strong bones, healthy muscles, metabolism, immunity and even brain health. Yet about 40% of Americans aren’t getting enough of the fat-soluble vitamin, and almost a quarter are deficient. The reason? Our food sources of vitamin D are limited—especially compared to most other vitamins and minerals. Very few foods naturally contain vitamin D; however, some foods and beverages have been fortified with the nutrient. We also get vitamin D from the sun, but many factors affect the amount our bodies are able to absorb.

The Food and Nutrition Board recommends that adults aim for 600 to 800 IUs of vitamin D daily, although some professional societies have different guidelines for vitamin D intakes. This is due to an incomplete understanding of vitamin D and its clinical implications. Falling short can increase the risk of pregnancy complications, autoimmune disorders, chronic diseases like diabetes or cancer and mental health issues such as depression.

The good news is, with a concerted effort and focus on the right foods and habits, it is possible to get adequate vitamin D without a supplement. Some, however, may still need to supplement and should consult their healthcare provider for guidance. Here are six ways to get more vitamin D.

1. Chow Down on Wild-Caught Fatty Fish

If you’re fishing for other sources of vitamin D, especially during the winter months when sunlight may be scarce, fatty fish are among the richest natural food sources of vitamin D, says Katherine Brooking, MS, RD. 

Wild-caught fatty fish contain more vitamin D than farmed varieties. Three ounces of cooked wild-caught sockeye salmon packs 570 IUs—nearly 95% of your daily needs, compared to farmed salmon, which provides closer to 250-400 IU., , If you’re not a salmon lover, mackerel, herring, and sardines are also excellent sources of vitamin D. 

The best part about eating more fish is that it’s simple and fast to prepare and cook. Fresh or frozen filets can go directly into the pan, oven or grill—no defrost time required. Fish tastes great with just a dash of black pepper, garlic, or a squeeze of lemon, which can actually help reduce its fishy taste. Canned or smoked can also be used, simply drain the liquids and add it to a salad or sandwich. 

For easy vitamin D-rich meals, try adding wild-caught fatty fish to tacos, grain bowls, omelets or breakfast sandwiches. Jazz up your next avocado toast by adding sardines or smoked salmon. It’s an easy and delicious way to get a vitamin D boost. 

2. Eat UV-Exposed Mushrooms 

Among all the colorful fruits and veggies in the produce department, the only ones that contain vitamin D are UV-exposed mushrooms. “Mushrooms exposed to UV light (such as maitake or UV-treated portobello) can provide 150–200 IU per 100 g, with some types reaching 400–500 IU per serving,” says Brooking.,

Mushrooms are versatile in the kitchen. Enjoy them raw in salads, use portobello mushrooms as a vessel for baked eggs or use them in place of traditional burger buns. Mushrooms also taste great in stir-fries, grilled or air-fried. To maximize vitamin D absorption, pair mushrooms with a little healthy fat, like olive oil, avocado oil, or a sprinkle of nuts or seeds, since having fat in your gut helps your body absorb vitamin D more effectively.

3. Gulp Down a Glass of Milk 

Whether you prefer skim, reduced-fat, whole, or lactose-free dairy milk, almost all milk varieties contain vitamin D. “Regardless of fat level, almost all cow’s milk sold in the US, including lactose-free varieties, is fortified with a standardized amount of vitamin D,” explains Jamie Mok, M.S., RD. 

One cup of milk typically contains 120 IU, roughly 15% of your daily value for vitamin D., Incorporate vitamin D-rich milk into smoothies, lattes, tea, overnight oats or chia pudding. Or, easier yet, gulp it by the glass for a quick vitamin D boost. 

4. Eat the Whole Egg

While egg yolks may have gotten side-eyed in the past by proponents of weight-loss or fad diets, they’re actually a source of vitamin D, plus a wealth of other vitamins and minerals like phosphorus, iron, folate, choline and protein.

One large egg provides 44 IU of vitamin D, which is about 6% of your daily value. But the amount may be even higher if hens are pasture-raised or fed vitamin D-enriched feed, which sometimes can be up to 500 IU per yolk, Brooking points out.,

Crack a few and enjoy them scrambled, hard-boiled, or sunny-side up in a pita, on top of whole-wheat toast, mixed with veggies, or baked in tomato sauce. Eggs are versatile, nutrient-dense, and a delicious way to sneak in some vitamin D.  

5. Sip on Fortified Orange Juice 

Sweet, tangy and refreshing, OJ is one of the most popular beverages, and for a good reason—fortified varieties not only supply vitamin C but also vitamin D and calcium. One cup of fortified orange juice contains about 100 IU of vitamin D. Just be sure to check the label, since not all brands are fortified.

Pair your orange juice with avocado and peanut-butter whole wheat toast. All three foods are sources of magnesium, another mineral that assists with the absorption of vitamin D, says Mok., Blend orange juice into smoothie bowls, fruit popsicles or whisk into a salad dressing. 

6. Spend Time Outdoors, Safely

Your skin makes vitamin D when it’s exposed to UVB rays, and even casual time outdoors like playing tennis, golfing, or gardening, counts, i.e., you don’t need to intentionally tan. But getting sun exposure comes with real risks, like melanoma. The American Institute of Family Research explains that you don’t need to spend a long time outside. Skin tone and time of day are important factors to consider when spending time outside. Most people make enough vitamin D with just 5 to 30 minutes of sun, twice a week. After just a few minutes, it’s recommended that you apply sunscreen.

Who May Need a Supplement?

New guidelines from the Endocrine Society came out in 2024 recommending that healthy adults under the age of 70 do not need supplementation. The guidelines state however that adults over 70 and children and adolescents may benefit from a bit more vitamin D and may require supplementation. Those who are pregnant require more vitamin D to help reduce the risk of preeclampsia, preterm birth and other delivery complications. The guidelines also reveal that those with prediabetes may also benefit from more vitamin D and potentially, supplementation.

Our Expert Take

Vitamin D plays a vital role in bone health, immunity, muscle function and even our mood. Yet, because very few foods contain it naturally and sun exposure isn’t always reliable, many people unknowingly fall short. The bright news is that you can boost your vitamin D intake without relying on a supplement. Add wild-caught fatty fish, UV-exposed mushrooms, eggs and fortified milk or orange juice into your weekly routine. There are many simple and delicious ways to boost your intake of vitamin D.