Do vegetarians have low vitamin D? A comprehensive guide to nutritional needs

October 26, 2025 •

4 min read

According to research from the EPIC-Oxford study, plasma 25(OH)D levels were significantly lower in vegetarians compared with meat-eaters, with vegans having the lowest mean concentrations. This raises an important question: Do vegetarians have low vitamin D? and what can be done to address this nutritional challenge effectively?

Quick Summary

Vegetarians are at a higher risk of vitamin D deficiency because many primary food sources are animal-based. Key strategies for maintaining sufficient levels include adequate sun exposure, consuming fortified foods like plant-based milks and cereals, and using appropriate supplements, especially during winter months.

Key Points

Inherent Risk: Vegetarians, especially vegans, face a higher risk of vitamin D deficiency because the richest natural sources are animal-based.
Beyond Diet: Factors like geographic location, season, skin tone, and time spent indoors have a greater influence on vitamin D levels than diet alone.
Fortified Foods are Key: Regular consumption of fortified plant-based milks, cereals, and orange juice is a reliable way to boost intake for vegetarians.
Mushrooms are a Unique Source: Certain mushrooms, when exposed to UV light, naturally produce vitamin D2 and can be a potent plant-based food source.
Supplements for Certain Seasons: Taking a vitamin D supplement, preferably a vegan D3 derived from lichen during autumn and winter, is often recommended to ensure adequate levels.
Bone Health and Deficiency: Low vitamin D levels hinder calcium absorption, leading to soft bones (osteomalacia) and an increased risk of fractures.

The Challenge for a Plant-Based Diet

Vitamin D is a fat-soluble nutrient that is crucial for calcium absorption and maintaining healthy bones, immune function, and overall well-being. The body produces its own vitamin D when skin is exposed to sunlight, but dietary intake is also a significant contributor. The primary natural food sources of vitamin D, however, are animal-based, including fatty fish, cod liver oil, and egg yolks. For this reason, those following a vegetarian or vegan diet must be more intentional about their sources to prevent a deficiency. While some studies, like the Adventist Health Study-2, found no significant difference in serum vitamin D levels based on vegetarian status, noting that other factors were more influential, other large-scale population studies show a clear dietary impact. This disparity highlights that simply being vegetarian doesn't guarantee low vitamin D, but it significantly increases the risk if proper nutritional planning isn't followed.

Key Factors Increasing Deficiency Risk

While diet is a major component, several other factors contribute to the risk of low vitamin D, regardless of whether someone eats meat or not. For vegetarians, these risks can be compounded, necessitating a proactive approach to their intake.

Geographic Location and Season: People living in northern latitudes or during seasons with less sunlight, such as autumn and winter, cannot rely on sun exposure alone to meet their needs.
Skin Pigmentation: Individuals with darker skin have more melanin, which acts as a natural sunblock and reduces the skin's ability to produce vitamin D in response to sunlight.
Lifestyle: Spending most of the time indoors, for work or other reasons, limits the opportunity for natural vitamin D synthesis.
Body Mass Index (BMI): Obesity is linked with vitamin D deficiency, as the vitamin is stored in fatty tissues, leading to lower circulating levels.
Dietary Habits: Within the vegetarian community, vegans who consume no dairy or eggs face a higher risk compared to lacto-ovo-vegetarians, due to even more restricted natural food sources.

How to Ensure Adequate Vitamin D on a Vegetarian Diet

For vegetarians, a multi-pronged strategy is the most effective way to ensure adequate vitamin D levels. This involves leveraging a combination of sun exposure, specific food choices, and supplements when necessary.

Harnessing Sunlight: Aim for 10–30 minutes of direct sun exposure on bare skin (arms, legs, and face) several times a week between 10 AM and 3 PM. The exact duration depends on skin tone, location, and time of year.
Leveraging Fortified Foods: A wide array of plant-based products are fortified with vitamin D, making them a cornerstone for vegetarians. Always check nutritional labels to confirm fortification.
- Plant-Based Milks: Soy, almond, and oat milk are frequently fortified.
- Cereals: Many breakfast cereals have added vitamin D.
- Orange Juice: Select brands are fortified to offer a dose of vitamin D.
- Tofu: Some tofu varieties are fortified, which can be an excellent source.
Mushrooms with a Twist: Certain mushrooms, like maitake and shiitake, produce vitamin D2 when exposed to ultraviolet (UV) light. This can be a potent source for vegetarians, and some health food stores sell UV-exposed mushrooms, or you can expose them to sunlight yourself.
Considering Supplements: For many, especially during winter months, supplementation is crucial. Vegetarians have two main options for supplements:
- Vitamin D2 (Ergocalciferol): This is always plant-based and suitable for both vegetarians and vegans.
- Vegan Vitamin D3 (Cholecalciferol): This form is typically derived from lichen and is considered by some studies to be more effective at raising and maintaining vitamin D levels than D2.

Comparison of Vitamin D Sources


Source	Vegetarian-Friendly	Type of Vitamin D	Notes
Sunlight	Yes	D3	The most natural source, but efficiency depends on location, season, and skin type.
Fortified Plant Milks	Yes	D2 or D3	Consistent and reliable dietary source; check labels for type and amount.
UV-Exposed Mushrooms	Yes	D2	Potentially high-potency source; varies based on exposure.
Fatty Fish (e.g., Salmon)	No	D3	One of the highest natural food sources of vitamin D.
Fortified Cereals	Yes	D2 or D3	An easy way to increase intake, especially at breakfast.
Egg Yolks	Ovo-Vegetarian	D3	Contains small amounts, better if from free-range chickens.
Fortified Orange Juice	Yes	D2 or D3	Offers a boost, but can be high in sugar; check labels.
Cheese	Lacto-Vegetarian	Small amounts, D3	Generally not a significant source, though some varieties contain trace amounts.

The Health Implications of Deficiency

Sufficient vitamin D levels are essential for more than just bone health. A deficiency can have widespread effects on the body. Symptoms may include fatigue, muscle weakness and aches, bone pain, mood changes like depression, and a weakened immune system, leading to more frequent infections. Severe, prolonged deficiency can result in serious conditions like osteomalacia in adults, which causes soft and weak bones, and rickets in children, leading to skeletal deformities. For vegetarians, maintaining adequate intake is critical for mitigating these risks and supporting overall health. Learn more about the science of vitamin D from the National Institutes of Health.

Conclusion

While a vegetarian diet poses a higher risk for low vitamin D, it is not an inevitability. By combining safe, regular sun exposure with a strategic consumption of fortified foods and UV-exposed mushrooms, vegetarians can significantly increase their intake. Furthermore, the use of targeted supplements, particularly during low-sunlight seasons, provides a reliable and effective way to meet daily requirements. A well-planned vegetarian diet, focused on diverse sources of nutrients, ensures that this dietary choice supports robust bone health and overall vitality.

Frequently Asked Questions

No, not all vegetarians are guaranteed to have low vitamin D. While dietary intake from natural sources is lower, factors like sun exposure, consumption of fortified foods, and supplementation can significantly impact an individual's vitamin D status.

The best vegetarian food sources include UV-exposed mushrooms, fortified plant-based milks (soy, almond, oat), fortified cereals, fortified orange juice, and, for lacto-ovo-vegetarians, egg yolks from free-range chickens.

Safe sun exposure is the most natural way to produce vitamin D. Spending 10–30 minutes in direct sunlight on bare skin several times a week can help the body synthesize enough of the vitamin.

Many health professionals recommend that vegetarians, especially during seasons with limited sun exposure, consider a supplement to ensure adequate intake. It is best to consult a doctor to determine the appropriate dosage.

Vitamin D2 is plant-based and suitable for all vegetarians. Vitamin D3 is often animal-derived, but vegan D3 made from lichen is available. Some studies suggest D3 may be more effective, but D2 is also a good option.

Symptoms can include fatigue, bone pain, muscle aches and weakness, mood changes such as depression, and frequent illnesses due to a weakened immune system.

It can be challenging for vegetarians to get sufficient vitamin D from diet alone due to the limited number of naturally occurring food sources. Combining dietary intake with sun exposure and supplementation is often necessary.