Vitamin D can be difficult to obtain from food alone, but people following a vegan diet have several options, including ultraviolet-treated mushrooms, fortified plant-based foods and supplements made without animal-derived ingredients.
The vitamin helps the body absorb calcium and maintain healthy bones, teeth and muscles. Few foods naturally contain substantial amounts of vitamin D, making fortified products and supplements important options for people whose diets provide limited quantities.
The key for vegans is to check how vitamin D is produced, as some products contain ingredients derived from animals.
1. Cremini mushrooms
Mushrooms can provide vitamin D₂, also known as ergocalciferol. However, their vitamin content varies considerably depending on the species and whether they have been exposed to ultraviolet (UV) light.
Cremini mushrooms, also known as baby bella mushrooms, are one option. Those treated with UV light can contain substantially more vitamin D than untreated varieties.
The process exposes compounds naturally present in mushrooms to UV radiation, allowing them to produce vitamin D₂. Research has identified UV-treated mushrooms as a useful non-animal source of the vitamin.
However, not all mushrooms sold in shops contain high amounts. Consumers should check product labels for information about vitamin D content rather than assume that ordinary mushrooms provide enough to meet their daily needs.
The US National Institutes of Health says mushrooms provide variable amounts of vitamin D₂, while research has found that UV exposure can increase their vitamin content.
2. Fortified plant-based foods
Fortified foods offer another option for vegans seeking to increase their vitamin D intake.
Some plant-based drinks, breakfast cereals and fat spreads have vitamin D added during production. The amount varies by product and manufacturer, so checking nutrition labels is important.
Vitamin D₂ is generally derived from fungi or yeast and is suitable for vegan diets. Vitamin D₃, known as cholecalciferol, can also be vegan, depending on its source.
One common source of commercial vitamin D₃ is lanolin, a waxy substance obtained from sheep’s wool. Although it is used in some supplements and skincare products, lanolin-derived vitamin D₃ is not vegan.
Consumers who avoid animal-derived ingredients should look for products that identify their vitamin D source or carry a reliable vegan certification.
3. Lichen-based and other vegan vitamin D supplements
Supplements can help people who struggle to obtain enough vitamin D through their diets. Vegan options include vitamin D₃ made from lichen and vitamin D₂ produced using fungi or yeast.
Lichen is a composite organism formed through a close association between fungi and algae or cyanobacteria. Certain lichens can provide compounds used to produce vitamin D₃ without relying on sheep’s wool.
Vitamin D₂ supplements made from fungi or yeast are another option. Both vitamin D₂ and D₃ can raise vitamin D levels in the blood, although evidence indicates that D₃ generally raises those levels more effectively and maintains them for longer.
The suitability of a supplement also depends on its other ingredients. Some capsules contain gelatin or other animal-derived substances, even when the vitamin itself comes from a non-animal source.
People considering supplements should check the ingredients and dosage, and seek advice from a qualified health professional if they are concerned about a deficiency or need help determining an appropriate dose.
Getting enough vitamin D
Sunlight allows the skin to produce vitamin D, but the amount depends on factors including season, time outdoors, skin pigmentation and the use of sun protection. Sun exposure alone may not provide enough for everyone.
The UK National Health Service lists fortified foods and supplements among the options available to vegans. The US National Institutes of Health also recognises UV-treated mushrooms as a dietary source of vitamin D₂.
For people following a vegan diet, combining varied food choices with appropriately fortified products can help improve vitamin D intake. Where supplementation is needed, checking that both the vitamin and the other ingredients meet vegan requirements is essential.
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