Can Vegetarians Get Enough Vitamin D from Diet Alone?

December 5, 2025 •

4 min read

According to one study on British participants, vegetarians have lower average plasma 25-hydroxyvitamin D concentrations compared to meat-eaters. This raises a key question for those on a plant-based diet: Is it possible to get sufficient vitamin D solely from food, or is a combination of sources required?

Quick Summary

The limited natural vitamin D sources in a vegetarian diet mean relying on fortified foods and sun exposure is often necessary, especially in winter. Supplements may be required to prevent deficiency and support overall health.

Key Points

Limited Dietary Sources: Natural vitamin D sources are scarce in a vegetarian diet, with most being fortified foods or UV-treated mushrooms.
Sunlight is Crucial: Exposure to sunlight is often the primary source of vitamin D, and relying solely on diet is likely insufficient for most people, including vegetarians.
Supplementation is a Practical Solution: Supplements, including vegan D3 options derived from lichen, are a reliable way to ensure adequate vitamin D intake, especially during winter.
Combine Fortified Foods: Incorporate fortified plant-based milks, cereals, and juices into your diet for a consistent and convenient vitamin D boost.
Monitor and Consult: Vegetarians should be mindful of their vitamin D levels and consult a healthcare professional to assess needs and determine the best strategy for prevention or treatment of deficiency {Link: Apollo 24/7 https://www.apollo247.com/health-topics/vitamin-deficiency/increase-vitamin-d-vegetarian}.

The Vitamin D Challenge for Vegetarians

Vitamin D is a fat-soluble nutrient essential for bone health, immune function, and overall well-being. While sunlight is the primary source, dietary intake is also important. For vegetarians, particularly vegans, the challenge lies in the fact that most natural dietary sources are animal-based, such as fatty fish, cod liver oil, and egg yolks. This places greater reliance on alternative sources to meet the recommended daily intake, which is 600 IU for adults up to age 70.

The Importance of Vitamin D

Beyond its role in calcium absorption for strong bones, vitamin D also supports the immune system, helps regulate mood, and plays a part in cardiovascular health. A deficiency can lead to significant health problems, including osteoporosis in adults and rickets in children. Symptoms of low vitamin D can be subtle and include fatigue, bone and muscle pain, and frequent illness. This makes proactive management of vitamin D levels crucial for all individuals, including those following a vegetarian diet.

Vegetarian Sources of Vitamin D

For those who abstain from meat, a strategic approach to diet is necessary. The following sources can contribute to daily vitamin D intake:

UV-Exposed Mushrooms: Certain mushrooms, such as maitake and shiitake, naturally produce vitamin D when exposed to ultraviolet (UV) light. Some suppliers intentionally treat their mushrooms with UV light to increase vitamin D content. It is important to note that mushrooms grown in the dark contain very little vitamin D naturally.
Fortified Dairy and Plant-Based Milks: For lacto-vegetarians, cow's milk is often fortified with vitamin D. For vegans or those who prefer plant-based alternatives, many soy, almond, and oat milk brands are also fortified. Always check the nutrition label to confirm fortification and the amount of vitamin D per serving.
Fortified Juices and Cereals: A variety of other products, including orange juice and breakfast cereals, are fortified with vitamin D, providing another accessible dietary source.
Cheese: While containing modest amounts of natural vitamin D, some cheeses like fontina and cheddar offer more than others. Some cheeses may also be fortified, so checking labels is advised.
Egg Yolks: For ovo-vegetarians, egg yolks contain some vitamin D, though the amount depends on the chicken's diet and sun exposure.

The Crucial Role of Sunlight

Dietary sources alone are often insufficient to meet daily vitamin D needs, especially since natural, plant-based sources are limited. Sunlight remains the most reliable source for the human body to produce vitamin D. The duration and effectiveness of sun exposure can be affected by geographical location, time of day, season, and skin tone. For many, sensible sun exposure—typically 15 to 30 minutes a few times a week with exposed skin and no sunscreen—is recommended.

When Supplements Are Necessary

Despite a conscientious diet and sufficient sun exposure, some vegetarians may still struggle to maintain adequate vitamin D levels. Studies show that vegetarians and especially vegans can have significantly lower plasma vitamin D concentrations. In these cases, supplementation becomes a vital strategy. Vegetarian-friendly vitamin D supplements are available in both D2 (ergocalciferol) and D3 (cholecalciferol) forms. Vitamin D3 derived from lichen is a vegan-friendly option that is often considered more bioavailable than D2. It is always best to consult a healthcare provider to determine the right dosage and form of supplement for individual needs.

Comparison of Vegetarian Vitamin D Sources


Source	Vitamin Type	Key Considerations
Sunlight Exposure	D3	Most efficient method, but dependent on location, season, and skin tone. Caution: Must be balanced to avoid skin damage.
UV-Exposed Mushrooms	D2 (or D3 in some rare cases)	Only source naturally rich in vitamin D from plants. Amount can vary widely. Look for: UV-exposed label.
Fortified Plant Milks	D2 or D3	Reliable and consistent source, but quality depends on the brand. Check: Label for fortification and IU content.
Fortified Cereals/Juices	D2 or D3	Convenient and accessible way to boost intake. Always: Check nutrition labels.
Supplements	D2 or vegan D3	Most reliable option when dietary and sun sources are insufficient. Requires: Professional medical consultation.
Dairy/Eggs (for lacto-ovo vegetarians)	D3 (animal-based)	A source, but often in smaller amounts than fortified products. Amount varies: With diet and sun exposure of the animal.

Conclusion: A Multi-Pronged Approach

Relying solely on a vegetarian diet for vitamin D is generally insufficient due to limited natural sources. A strategy combining fortified foods, sun exposure, and potentially supplements is most effective. Incorporating fortified plant-based milks and cereals, UV-exposed mushrooms, and safe sun exposure are important steps. Supplements can help, especially when other methods fall short. Consulting a healthcare professional is advisable for monitoring vitamin D status {Link: Apollo 24/7 https://www.apollo247.com/health-topics/vitamin-deficiency/increase-vitamin-d-vegetarian}.

Frequently Asked Questions

Yes, research indicates that vegetarians and vegans often have lower levels of vitamin D compared to meat-eaters, primarily due to the exclusion of animal products, which are the most common natural dietary sources.

Fortified foods that are excellent sources of vitamin D for vegetarians include plant-based milks (soy, almond, oat), breakfast cereals, some brands of orange juice, and fortified tofu. Always check the product label to confirm it has been enriched {Link: Apollo 24/7 https://www.apollo247.com/health-topics/vitamin-deficiency/increase-vitamin-d-vegetarian}.

While sunlight is an excellent source, relying on it exclusively can be impractical for many people. Factors like geographical location, season, time of day, skin tone, and sunscreen use can limit vitamin D production from sun exposure.

Vitamin D2 (ergocalciferol) is typically found in plants and fortified foods, while D3 (cholecalciferol) is produced in the skin from sun exposure and found in animal products. Studies suggest D3 is more effective at raising and maintaining vitamin D levels.

Yes, vegan D3 supplements exist and are typically derived from lichen. It is important for strict vegetarians and vegans to look for this source when choosing a supplement, as most D3 is animal-derived.

Certain mushrooms exposed to UV light, such as maitake and shiitake, can provide a significant amount of vitamin D2 and are a valuable vegetarian source. However, the amount can vary, and it may not be sufficient on its own to meet all daily needs.

Common symptoms can include fatigue, bone pain, muscle weakness or pain, and an increased susceptibility to illness. In severe, long-term cases, it can contribute to bone loss, osteoporosis, and rickets.