Vitamin D is essential for maintaining bone health, supporting the immune system, and regulating mood. While many dietary sources of vitamin D are animal-based, there are still several vegan-friendly sources available. Here are some sources of vitamin D in a vegan diet.
Fortified Foods: Many plant-based foods are fortified with vitamin D, meaning the vitamin is added during processing. Common fortified foods include plant-based milk alternatives (such as soy milk, almond milk, and oat milk), orange juice, breakfast cereals, and tofu. Be sure to check the nutrition labels to see if the product is fortified with vitamin D.
Mushrooms: Some types of mushrooms, particularly those exposed to ultraviolet (UV) light during growing or processing, can naturally produce vitamin D2. Look for varieties like maitake, shiitake, or portobello mushrooms that have been exposed to UV light, as they may contain higher levels of vitamin D.
UV-Irradiated Yeast: Certain types of nutritional yeast, a common ingredient in vegan cooking for its cheesy flavor, may be exposed to UV light during processing to increase their vitamin D content. Look for brands that specifically mention vitamin D on the label.
Vitamin D generation requires sunlight, not diet. The skin synthesizes vitamin D from UVB light from the sun. Outdoor activity, especially in midday sun, promotes vitamin D. Location, season, time of day, skin pigmentation, and sunscreen use affect vitamin D production from sunlight.
Supplements: If it is difficult to receive sufficient vitamin D from diet and exposure to sunlight alone, there are vitamin D supplements that are suitable for vegans that are available.
Look for dietary supplements that are labeled as vegan or plant-based, and select ones that contain vitamin D2 (ergocalciferol) or vitamin D3 (cholecalciferol) generated from lichen, which is a form of fungus, rather than utilizing animal sources such as lanolin
Vegans must receive enough vitamin D from fortified foods, mushrooms, sunlight, and pills to stay healthy. A doctor or dietitian can help vegans satisfy their nutrient needs.
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