How to Get More Vitamin D Without Taking Supplements

Natural Vitamin D Sources

Vitamin D is a crucial nutrient with a multitude of benefits, from bone health to immune system support. To get enough vitamin D, many people turn to vitamin D supplements. But what if you don’t want to take supplemental vitamin D?  Let’s take a closer look at how to boost your Vitamin D intake without relying on supplements.

The Problem of Vitamin D Deficiency

Vitamin D deficiency is a bigger deal than most people realize. The groups most at risk are the elderly, people with darker skin, and those who are obese or have certain medical conditions. Still, those are a ton of people when you add it all up.

The Middle East and Asia have the highest rates of deficiency, with over half the population deficient in vitamin D. But even sunny places like Australia have super high rates. Europe and North and South America fall short.

People with darker skin produce less vitamin D from the sun, so up to 3 in 4 African American, Hispanic, and South Asian adults are deficient. As we age, our skin just can’t make as much vitamin D either. Half of older adults are low.

Obesity causes vitamin D to get socked away in fat cells where the body can’t use it. So most obese people are deficient. Various digestive conditions like celiac and Crohn’s disease also make it hard to absorb vitamin D from food.

The scary part is, vitamin D is important for more than bone health. Deficiency may increase the risk for major diseases like cancer, heart disease, diabetes, and autoimmune disorders. We need this vitamin for health and well-being. So, what are some ways to get it naturally?

Soak in the Sun (in Moderation)

Soak up some midday sunshine and give your Vitamin D levels a natural boost! Aim for 10-30 minutes of quality time with Mr. Golden Sun 2-3 days a week. Expose as much skin as comfortably possible during the sun’s peak hours. Let those warm rays work their magic as your body synthesizes this vital vitamin. Just be sure to slather on the sunscreen afterwards!

While UVB rays trigger Vitamin D production, both UVA/UVB rays cause skin damage. Find that sweet spot between sufficient sun exposure for absorption and protecting yourself from those harmful UV rays. A little strategic daytime sun-worshipping can do wonders for your daily Vitamin D intake if you respect the sun and safeguard your skin.  Strike a balance between getting enough sun for Vitamin D and protecting your skin from UV damage by applying sunscreen after your sun-soaking session.

Embrace Fatty Fish

Treat yourself to some mouthwatering fish and boost your Vitamin D levels deliciously! Fatty fish like salmon, mackerel, and trout are prized for their high Vitamin D content. Indulge in these delectable, nutrient-dense fish at least twice a week. Savor a perfectly grilled salmon fillet or whip up a scrumptious mackerel salad. These fish simply melt in your mouth while delivering a hearty helping of Vitamin D with every bite.

Beyond being downright delicious, incorporating these fish into your diet provides a flavorful and satisfying way to meet your daily needs. So, jazz up your meals with these Vitamin D superstars from the sea – your taste buds and health will thank you!

Milk and Dairy

Dairy products are a versatile and palatable means of fortifying your Vitamin D levels. Opt for milk, yogurt, and cheese that are fortified with Vitamin D. This means that the producers have added this nutrient to their products, ensuring you receive a boost with each serving. Start your day with a creamy yogurt parfait or enjoy a comforting glass of fortified milk with your meals.

Even a cheesy omelet for breakfast can contribute to your daily Vitamin D needs. These dairy delights not only tantalize your taste buds but also offer a convenient way to incorporate this essential nutrient into your diet, making it a delectable choice for your overall well-being.

Egg-cellent Source

Looking to give your Vitamin D levels an egg-cellent boost? The humble egg is a nutrition all-star, especially when it comes to Vitamin D. Just a couple of eggs can supply a significant amount of this important vitamin, particularly in the golden nutrient-dense yolks. Whether scrambled, fried, or in an omelet, eggs can be incorporated into meals easily and deliciously. Their versatility makes them a great daily choice to help meet your Vitamin D needs.

And it doesn’t stop there – eggs also deliver a protein punch and other vital nutrients. So kickstart your mornings with a satisfying Vitamin D-rich egg breakfast. Or get creative with eggs for lunch and dinner. However you crack them, eggs are a simple, nutritious way to give your levels an everyday boost!

Mushroom Magic

Mushrooms – not just delicious, but surprisingly nutritious! Certain varieties like shiitake and maitake contain a secret weapon: Vitamin D. When exposed to ultraviolet light during growth or processing, these fungi transform into an unexpected yet scrumptious source of this essential vitamin. So, seek out UV-treated mushrooms and add them into your cooking rotation. Sauté these earthy bites as a side, blend them into a pasta sauce, or toss them in a stir fry.

However you include them, these Vitamin D-rich mushrooms add intrigue and nutrition to everyday meals. Their deep, satisfying flavors complement any dish while boosting your intake of the sunshine vitamin. So, embrace the magic of mushrooms and their fungus-powered Vitamin D. Your taste buds and health will thank you!

Fortified Cereals

If you prefer a convenient breakfast option, fortified cereals are a tasty and practical choice for increasing your Vitamin D intake. Many breakfast cereals are enriched with various essential nutrients, including Vitamin D. When selecting your cereal, check the label for the “fortified” designation to ensure it contains this vital vitamin. Enjoy a bowl of your favorite fortified cereal with milk or yogurt for a quick start to your day. But choose packaged cereals carefully. Many are made from refined carbohydrates, which cause blood sugar to spike, and contain lots of added sugar.

Cod Liver Oil

Want a potent vitamin boost without popping pills? Enter cod liver oil – nature’s multivitamin! This golden superfood oil packs a hearty punch of Vitamin D in just a teaspoon or capsule. As an unsavory but nutritious option, cod liver oil may not tantalize your tastebuds, but it nourishes your body profoundly. Though it lacks the deliciousness of salmon or the versatility of eggs, cod liver oil’s concentrated nutrition can be an easy, supplement-free way to meet your daily Vitamin D needs.

Of course, balance is key – cod liver oil is high in Vitamins A and D, which can build up to toxic levels if overconsumed. But when included reasonably in your routine, cod liver oil delivers a wealth of vital nutrients your body craves. So, try this golden oil if you don’t mind the fishy flavor – just be mindful of dosage for safety. With the right balance, cod liver oil can power up your vitamin levels the natural way. However, you should be aware of the following downsides of cod liver oil:

  • High Vitamin A Content – Cod liver oil has very high levels of preformed vitamin A (retinol). Consuming more than the Tolerable Upper Intake Level (UL) of vitamin A for adults, which is 10,000 IU per day, over time can lead to vitamin A toxicity. Symptoms include headache, nausea, liver damage, and bone fractures.
  • Contaminants – Cod liver oil is derived from fish liver so it can contain environmental pollutants like PCBs, dioxins, and heavy metals. Reputable supplement brands test for contaminants.
  • Medication Interactions – The high vitamin A in cod liver oil can interact with some medications like blood thinners. Cod liver oil can also increase bleeding risk.
  • Allergies – Those with fish or shellfish allergies may react to cod liver oil. It’s sourced from codfish livers.

So, talk to your doctor before taking cod liver oil.


Achieving optimal Vitamin D levels can be challenging without supplements, especially for those with limited sun exposure. Here are a few takeaways:

  • Food sources provide modest amounts of Vitamin D. While it is important to include them in your diet, they may not be enough on their own to meet your needs.
  • Cod liver oil is more concentrated in Vitamin D than other food sources. In moderation, it can help bridge the gap in your intake without supplements. However, it contains significant quantities of vitamin A, so take it under the care of a doctor.
  • For many people, particularly those with inadequate sun exposure, a dedicated Vitamin D supplement may be necessary to optimize your level.
  • Consult your doctor to determine the right Vitamin D intake for your needs and health goals. Get tested to see if supplementation is required.
  • Aim for balance – sufficient sun, wholesome dietary sources and targeted supplementation when warranted. Work with your doctor to find the right regimen.


  • “Vitamin D – Health Professional Fact Sheet – Office of Dietary ….” https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/.
  • Dominguez LJ, Farruggia M, Veronese N, Barbagallo M. Vitamin D Sources, Metabolism, and Deficiency: Available Compounds and Guidelines for Its Treatment. Metabolites. 2021 Apr 20;11(4):255. doi: 10.3390/metabo11040255. PMID: 33924215; PMCID: PMC8074587.
  • “Food Sources of Vitamin D | Dietary Guidelines for Americans.” https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials/food-sources-select-nutrients/food-sources.

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