How to Get vitamin D Without the Sun


Vitamin D is one of the most important vitamins utilized by your body, yet it seems that almost everyone, especially in North American environments, is tested as having a deficit. This water-soluble vitamin stores excess in the body until it is needed, so why is it we can’t seem to get enough?

The Sun Isn’t Enough

Lack of adequate vitamin D can lead to muscle pain, chronic fatigue, and more. The Sun is a great source of this vitamin but that is only during certain times of the day and at an optimal distance from the Earth.

This is a narrow window. It is also not advisable to spend time in the sun without sunscreen, which blocks the rays that carry vitamin D through your skin. Luckily, there are other ways you can increase the amount of this vitamin you receive. One way is through foods and another through supplements.

Foods That Contain Vitamin D

Salmon is the best food source of vitamin D, with 17.9 grams in every three-ounce serving. This isn’t your only choice. Other types of fish are on the list. This includes sturgeon, tuna, trout, swordfish, mackerel, and whitefish.

You can also add fish oil to your diet. For those who aren’t big on seafood, you still have choices. Try adding milk and orange juice that are fortified to your diet.

Adding almond and rice milk to your diet helps and so does eating raw morel or chanterelle mushrooms. Pork is also an option. Finally, try eating a hard-boiled egg each day.


Supplements from a reputable pharmacy can help you fill in the gaps left behind by other sources of vitamin D. You can get D3 supplements over the counter or have your doctor prescribe a supplement.


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