• Alyssa Fontaine, RD
• Mar 28, 2025

Vegan Vitamin D

Have you ever heard that vitamin D is important for bones, immune system and muscle function?

What you may not know is that as a vegan, it can be challenging to get enough vitamin D every day. Since vitamin D is found mostly in foods like eggs, salmon, and shellfish, plant-based eaters may be at higher risk of deficiency. 

The good news is you can easily meet your needs by eating the right foods and supplementing regularly. Keep on reading to find out more! 

How to Get Vitamin D as a Vegan?

People following a plant-based diet tend to get less vitamin D than non vegans and vegetarians. You can get vitamin D as a vegan from: 

• Sun Exposure: Vitamin D, known as the ‘‘sunshine vitamin’’. Our body can produce it when your skin is exposed to the sun. Aim for 10 to 30 min of sun exposure per day for adequate vitamin D production. However, relying on sun exposure alone isn’t enough to keep your vitamin D levels in check. This is particularly true if you live in Canada or the US with long winter seasons.
• Fortified Foods: Very few foods naturally contain vitamin D. However, a larger portion of dietary sources for vegans comes from fortified foods. 
• Vegan-Certified Supplements: Vitamin D supplements are needed to meet your daily needs as a vegan.

Vegan Foods High in Vitamin D

The list of vitamin D-rich foods is short! Therefore, It’s important to check the nutrition facts label when buying fortified products. The addition of vitamin D will be mentioned in fortified products.

Here is a list of sources that are vegan-friendly: 

Mushrooms

Mushrooms exposed to ultraviolet (UV) light can produce vitamin D2. However, most commercially available mushrooms are grown in the dark and do not naturally contain significant vitamin D.

Unless labeled as “UV-exposed” or “High in vitamin D”, mushrooms should not be considered a reliable source of this nutrient.

Fortified Beverages

One cup of fortified soy, almond or other plant-based milk, and fortified orange juice contains 2.5 to 3 mcg (100-120 IU) of added vitamin D. Furthermore, plant-based milks are often fortified with other nutrients like calcium, vitamin A and vitamin B12. 

Fortified Breakfast Cereal

You can boost your vitamin D intake while enjoying your favorite breakfast cereal! Not all brands have the same amount of vitamin D, so make sure to check the nutritional information.

• Kellogg’s Special K Fruit and Yogurt:  3.8 mcg vitamin D for 31g serving
• Kellogg’s Frosted Flakes: 1.5 mcg (60 IU) vitamin D for 38g serving

What to Look For in a Vegan Vitamin D Supplement

Vitamin D supplements are a reliable source if you’re vegan and looking to meet your needs. However, not all types of supplements are vegan-friendly.

Forms of Vitamin D

• Vitamin D2 is vegan.
• Vitamin D3 originally comes from animals. Look for ‘’vegan-certified vitamin D” supplements, which are derived from the lichen plant.

Vitamin D Absorption

Vitamin D mixes well with fats. If you want to boost absorption, try taking your supplement with a fat containing meal or snack including nuts, seeds, avocado or olives.

Vitamin D Dosage

If any of the following apply to you, you most likely need a vitamin D supplement, as food sources alone are usually not enough: 

• Living in northern climates like Canada
• Spending most of your time indoors
• Having darker skin
• Using sunscreen regularly

Since these factors limit vitamin D production, the safest way to ensure adequate vitamin D levels is through daily supplementation.

The recommended vitamin D intakes from diet and supplements are 600 IU (15 mcg) per day from age 1-70, and 800 IU (20 mcg) for those over 70. If you are unsure about your daily vitamin D intakes, seek out the help of a vegan dietitian to assess your needs and get the answers you need!