Discover Which Herbs Contain Vitamin D3 and Other Plant-Based Sources

October 28, 2025 •

5 min read

For many years, it was believed that the only plant-based vitamin D was D2, produced by fungi like mushrooms when exposed to UV light. Recent research, however, has uncovered specific plant and plant-like sources that contain measurable quantities of vitamin D3, addressing the critical question of which herbs contain vitamin D3.

Quick Summary

This article explores the very few plant-based sources of vitamin D3, challenging the old assumption that it is exclusively animal-derived. It highlights unique organisms like lichen and certain algae, discusses trace amounts in specific plant leaves, and examines other effective non-animal sources of this essential nutrient.

Key Points

Lichen is a unique source of D3: Lichen, a symbiotic organism of algae and fungi, is one of the only natural, non-animal sources of vegan vitamin D3.
Mushrooms produce D2, not D3: When exposed to ultraviolet light, mushrooms create vitamin D2 (ergocalciferol), not D3. They are not a source of cholecalciferol.
D3 is not found in common herbs: Contrary to some assumptions, common culinary or medicinal herbs do not contain significant, measurable amounts of vitamin D3.
Fortified foods are a key source: Many plant-based products, including milks and cereals, are fortified with vitamin D (D2 or D3) and are a reliable part of a diet.
Supplementation is often necessary: For those on a vegan or vegetarian diet, or with limited sun exposure, supplements (including D3 from lichen) are often the most reliable way to meet vitamin D needs.
Some plants contain precursors: Research has identified provitamin D3 in the inedible leaves of some vegetables, like tomatoes and peppers, but not in the edible parts.

The Fundamental Difference Between Vitamin D2 and D3

To understand why very few herbs contain vitamin D3, it is crucial to first differentiate between the two primary forms of vitamin D: D2 (ergocalciferol) and D3 (cholecalciferol).

Vitamin D2: This form is produced by plants and fungi in response to ultraviolet (UV) light exposure. It is the type of vitamin D found in mushrooms, especially those that have been commercially treated with UV light.
Vitamin D3: This form is produced naturally in animal skin when exposed to UV-B radiation. It is also found in animal-sourced foods like fatty fish, fish liver oil, and egg yolks. Historically, D3 was thought to be absent from the plant kingdom.

The Search for Vitamin D3 in Plants and Its Surprising Findings

For a long time, the dietary focus for plant-based vitamin D was solely on fortified foods and UV-exposed mushrooms, which provide D2. The assumption that D3 was exclusively animal-derived began to shift with more advanced analytical techniques and research. Scientists started detecting trace amounts of D3 and its precursors in certain plant species, challenging previous beliefs.

Studies using advanced chromatography have identified measurable, albeit low, levels of vitamin D3 and its precursor (provitamin D3, or 7-dehydrocholesterol) in the leaves of some plants. Notably, the leaves of vegetables in the Solanaceae family, such as tomatoes (Solanum lycopersicum) and bell peppers (Capsicum annuum), have shown this potential. However, these levels are typically found in the inedible leaves, not the fruit commonly consumed. Furthermore, exposure to UV-B radiation is a critical factor, as it stimulates the conversion of the precursor into active vitamin D3, similar to how it occurs in animals.

Which Herbs Actually Contain Vitamin D3?

When we talk about traditional culinary and medicinal herbs, the list of those containing vitamin D3 is almost non-existent. Most research points to the presence of precursors in plant material, but not significant levels of the active vitamin D3 itself. The term "herb" is sometimes used more broadly, which is where some confusion arises. The most notable plant-like source of vegan D3 is lichen, a symbiotic organism of fungi and algae.

Lichen is a unique plant-based source of vitamin D3, harvested sustainably to create vegan supplements. Lichen-derived D3 is chemically identical to the D3 from animal sources and is well-absorbed by the body. This discovery offers a reliable source of D3 for individuals following a vegan lifestyle who prefer D3 over D2, or whose bodies may respond better to it.

Beyond Herbs: Other Vegan and Vegetarian Sources

Because relying on culinary herbs for vitamin D3 is not a viable strategy, it is important to know other sources. These include:

UV-Exposed Mushrooms: Certain mushrooms, including maitake, shiitake, and portobello, can produce significant amounts of vitamin D2 when exposed to UV light. To increase their vitamin D content, some brands intentionally expose their mushrooms to UV light and will often label them as such.
Fortified Foods: Many plant-based foods, including plant milks (almond, soy, oat), cereals, and orange juice, are fortified with vitamin D. Check the nutrition label to see if the product contains D2 or D3, as D3 from fortification is likely animal-sourced unless specified as lichen-based.
Algae: Microalgae have been found to contain both vitamin D3 and its precursor. This is the origin of D3 found in lichen, which consists of a fungus and an algae living in symbiosis.

Comparison of Common Vitamin D Sources


Source Type	Primary Vitamin D Form	Bioavailability & Effectiveness	Suitability for Vegans/Vegetarians	Notes
Fatty Fish	D3	Excellent, easily absorbed	No	Best natural food source of D3.
UV-Exposed Mushrooms	D2	Good, though D3 may be slightly more potent for some	Yes	Requires UV exposure to produce significant levels.
Lichen-Derived D3	D3	Excellent, identical to animal-sourced D3	Yes	Found in specialized supplements.
Fortified Plant Milks	D2 or D3	Good, readily available	Yes (check label)	Always read labels to confirm fortification and source.
Common Herbs (e.g., Basil, Rosemary)	Negligible	Very low, not a practical source	Yes	Trace amounts of precursors may exist in inedible parts, but not a dietary source.
Sunlight	D3 (body produces)	Excellent, most effective natural source	Yes	Synthesis depends on season, latitude, and skin type.

The Role of "Supportive" Herbs

While most herbs do not contain measurable vitamin D3, some are used in traditional medicine for overall health support that might indirectly relate to nutrient metabolism. For instance, Ayurvedic remedies may incorporate herbs like ashwagandha and shatavari to support endocrine balance and digestion, factors that play a role in nutrient absorption. However, these herbs do not directly provide vitamin D, and clinical evidence to support their claims regarding vitamin D levels is limited. Curcumin and piperine, found in turmeric and black pepper, respectively, have been shown to increase vitamin D absorption, but do not contribute the vitamin itself.

The Importance of Supplementation

Given the scarcity of naturally occurring vitamin D3 in edible plant materials and the variability of D2 in mushrooms, supplementation is often necessary for those following a vegan or vegetarian diet to ensure adequate intake. This is particularly true during winter months or for individuals with limited sun exposure. Vegan D3 supplements sourced from lichen provide a reliable, animal-free option for those who prefer the cholecalciferol form. As always, consulting with a healthcare provider is the best approach to determine individual needs and a safe dosage.

Conclusion

Contrary to a long-held belief, vitamin D3 is not exclusively of animal origin, but the idea that common culinary herbs provide it is a misconception. Trace amounts of provitamin D3 can be found in the inedible leaves of certain plants, but this is not a practical dietary source. The most notable herb-like source of D3 is lichen, which is used to produce vegan supplements. For a reliable plant-based vitamin D intake, individuals should focus on UV-exposed mushrooms (D2), fortified foods, or high-quality supplements sourced from lichen. While some herbs may offer supportive benefits for overall health, they are not a viable solution for meeting daily vitamin D requirements. Understanding these sources is key to a well-rounded and nutritionally complete diet.

This article is intended for informational purposes only and does not constitute medical advice. Please consult a healthcare professional for specific health concerns and before starting any new supplement.

Frequently Asked Questions

No, common culinary herbs are not a source of vitamin D3. The belief that herbs contain significant amounts of vitamin D3 is a misconception. While some plants contain vitamin D precursors, they are found in the leaves, are in very low concentrations, and are not a practical dietary source.

The main difference is their origin. Vitamin D2 is produced by plants and fungi, while vitamin D3 is produced by animals and humans when exposed to UV light. Some research suggests D3 may be more effective at raising blood levels, but both are useful.

Lichen is not a traditional herb but a symbiotic organism of fungi and algae. It is, however, one of the few reliable plant-based sources of vegan vitamin D3. This D3 is extracted and used in supplements for those seeking a non-animal source.

Fortified foods, such as plant-based milks and cereals, are a good source of vitamin D, but the form can be either D2 or D3. Unless the label specifies it is derived from lichen, fortified D3 is likely from an animal source. Check the label carefully if you are vegan.

Mushrooms produce vitamin D2, not D3, when exposed to UV light. While some wild or specially treated mushrooms can have high levels of D2, they are not a source of vitamin D3. They are, however, a useful non-animal source of vitamin D.

It is challenging because most natural, edible plant foods do not produce vitamin D3. The most effective sources of D3 are animal-based, sun exposure, or specialized supplements made from lichen. Relying solely on a plant-based diet without supplements or sun can lead to deficiency.

The most reliable method is to take a supplement. Look for vegan D3 supplements specifically labeled as sourced from lichen, or consider D2 supplementation. Combining this with fortified foods and moderate sun exposure can help maintain optimal levels.