Fortified plant-based drinks, some orange juices and mushrooms treated with ultraviolet light can help vegans obtain vitamin D, although levels vary by product and preparation.
Vitamin D supports the body’s absorption of calcium and phosphate, which are needed to maintain healthy bones, teeth and muscles. For people following a vegan diet, obtaining enough of the vitamin can require careful food choices because relatively few foods naturally contain significant amounts.
The US National Institutes of Health says mushrooms can provide vitamin D2, while some food manufacturers add vitamin D to products such as orange juice, breakfast cereals and plant-based drinks. The amount varies, making product labels an important guide when choosing fortified foods.
Mushrooms offer a plant-based source
Mushrooms are among the few non-animal foods that naturally contain vitamin D. Their vitamin D content depends partly on exposure to ultraviolet light, which helps them produce vitamin D2.
Research compiled by the US Department of Agriculture found substantial differences between mushroom varieties and samples. In one analysis, untreated chanterelle mushrooms contained about 5.3 micrograms of vitamin D2 per 100 grams, while untreated white button mushrooms contained about 0.1 micrograms. Ultraviolet-treated mushrooms can contain considerably more.
Shiitake mushrooms are another option, particularly when they have been exposed to sunlight or ultraviolet light. However, their vitamin D content is not consistent across products, so they should not automatically be considered sufficient to meet daily requirements.
Mushrooms also provide other nutrients, including B vitamins and dietary fibre. Their vitamin D content, rather than their variety alone, is the key consideration for people relying on them as a source of the nutrient.
Check labels on fortified foods
Some manufacturers add vitamin D to orange juice, breakfast cereals and plant-based drinks. Fortification is not universal, however, and products from the same category may contain different amounts.
The US National Institutes of Health lists fortified orange juice as one possible dietary source, but the quantity depends on the product. Consumers should check the nutrition label rather than assume that a glass of orange juice provides a particular amount of vitamin D.
Fortified soya, oat and almond drinks can also contribute to vitamin D intake. Some breakfast cereals and plant-based spreads contain added vitamin D, providing alternatives for people who do not consume dairy products.
For vegans, it is important to check which form of vitamin D has been added. Vitamin D2, also known as ergocalciferol, is produced from fungi or yeast and is suitable for a vegan diet. Vitamin D3, or cholecalciferol, is often derived from lanolin, a substance obtained from sheep’s wool, although vegan versions made from lichen are available.
Supplements and sunlight
Food choices are only part of maintaining adequate vitamin D levels. The body also produces vitamin D when skin is exposed to ultraviolet B radiation from sunlight, although the amount produced varies with factors such as skin pigmentation, age, location and time spent outdoors.
Sun exposure must be balanced with skin protection because excessive ultraviolet radiation increases the risk of skin damage and skin cancer.
Vitamin D supplements may help people whose diets and sunlight exposure do not provide enough of the nutrient. However, not every supplement is vegan. Ingredients such as lanolin-derived vitamin D3 and animal-derived gelatine can make some products unsuitable for vegans, so labels should be checked carefully.
Vitamin D is essential for bone health, but taking more than the recommended amount is not necessarily beneficial. Excessive intake from supplements can cause harmful calcium build-up in the blood and damage the kidneys. People concerned about deficiency or considering high-dose supplements should seek advice from a qualified healthcare professional.
