Does Vitamin D3 Come From Plants? Understanding the Differences

According to the Cleveland Clinic, vitamin D exists in two major forms: D2 (ergocalciferol) from plants and D3 (cholecalciferol) primarily from animals. While traditionally associated with animal products, new vegan vitamin D3 sources are challenging this long-held distinction.

Quick Summary

This article explains the difference between vitamin D2 (plant-derived) and D3 (traditionally animal-derived) and discusses their respective sources, including novel vegan D3 from lichen. It also compares their efficacy and provides guidance on supplementation.

Key Points

• D3 is Traditionally Animal-Derived: Cholecalciferol (vitamin D3) is primarily found in animal products like fish and eggs and synthesized in animal skin.

• D2 is the Plant Form: Ergocalciferol (vitamin D2) is the type found naturally in plant and fungal sources, such as UV-exposed mushrooms.

• Vegan D3 Exists: Certain lichens, a symbiotic organism of algae and fungus, can produce cholecalciferol, allowing for sustainable, plant-based vitamin D3 supplements.

• D3 May be More Effective: Some research suggests vitamin D3 is more effective than D2 at increasing and maintaining blood vitamin D levels.

• Supplementation is Often Necessary: Few foods contain high levels of vitamin D, and many people, particularly vegans and those with limited sun exposure, benefit from supplements.

• Lichen D3 is a Game-Changer: The development of lichen-derived D3 means vegans no longer have to compromise on the type of vitamin D they supplement with.

Is Vitamin D3 Exclusively Animal-Derived?

For a long time, the answer to "Does vitamin D3 come from plants?" was a definitive no. Cholecalciferol (vitamin D3) has always been associated with animal products and is synthesized in the skin of animals and humans upon exposure to UVB sunlight. Its plant-based cousin, ergocalciferol (vitamin D2), is found in fungi and certain plants exposed to UV light. However, recent innovations have made plant-derived vitamin D3 a reality, providing a crucial option for those on vegan and vegetarian diets.

The Traditional Sources of Vitamin D3 vs. D2

• Vitamin D3 (Cholecalciferol): The most potent form of vitamin D, D3 is traditionally sourced from animals. This includes oily fish like salmon and sardines, fish liver oils, egg yolks, and beef liver. The primary commercial source for supplements is lanolin, a waxy substance from sheep's wool, which is exposed to UV light to produce cholecalciferol.
• Vitamin D2 (Ergocalciferol): This is the form found naturally in plants and fungi. Mushrooms, particularly those exposed to UV light, are one of the few natural sources of D2. D2 is also the form often used to fortify foods such as cereals and some plant-based milks.

The Rise of Plant-Based Vitamin D3

The landscape of vitamin D sourcing has evolved significantly. A major breakthrough was the discovery that certain lichens, a unique symbiotic organism of a fungus and an alga, are a natural plant-based source of cholecalciferol. This has allowed manufacturers to create truly vegan vitamin D3 supplements, which offer the same biological activity as their animal-derived counterparts. This development is important not just for vegans, but for anyone seeking more sustainable or ethically sourced supplements.

How Vegan D3 is Produced

1. Lichen Cultivation: Lichen species known to produce cholecalciferol are cultivated in designated, sustainable growing sites.
2. Extraction: The vitamin D3 is then extracted from the lichen using methods like water and ethanol extraction under pressure.
3. Purification: The extracted oil is cleaned and purified to remove any impurities, ensuring a pure and potent final product.
4. Formulation: The purified vitamin D3 oil is standardized and used to create supplements, often with a coconut oil base for better absorption.

Vitamin D3 vs. D2: Efficacy and Absorption

While both vitamin D2 and D3 serve the same function in the body, research indicates that D3 may be more effective at raising and sustaining blood vitamin D levels. The reason for this difference in potency lies in their distinct metabolic pathways and bioavailability. This is why many health professionals recommend D3 for supplementation, and why the development of vegan D3 from lichen is so valuable.

Comparison of Vitamin D Sources

Feature	Vitamin D3 (Animal-Derived)	Vitamin D2 (Plant-Derived)	Vegan Vitamin D3 (Lichen)
Primary Source	Oily fish, egg yolks, beef liver, fish oil	UV-exposed mushrooms, yeast, fortified foods	Specific lichen species cultivated sustainably
Traditional Supplement Source	Lanolin (sheep's wool)	UV-irradiated ergosterol from yeast	N/A
Efficacy	Generally considered more effective at raising and maintaining blood levels	Less effective than D3 in maintaining long-term blood levels	Similar efficacy and bioavailability to animal-derived D3
Metabolism	Converts to 25(OH)D3 in the liver	Converts to 25(OH)D2 in the liver	Converts to 25(OH)D3, the body's preferred form
Dietary Suitability	Not suitable for vegan or vegetarian diets	Suitable for vegan diets	Suitable for vegan and vegetarian diets

Conclusion

While vitamin D3 was traditionally sourced from animals, the question of "Does vitamin D3 come from plants?" is no longer a simple yes or no. The emergence of vegan D3 derived from lichen has provided a reliable, sustainable, and ethically sound option for obtaining this potent form of the vitamin. This innovation is significant for individuals following a plant-based diet who want the enhanced bioavailability of cholecalciferol. For everyone, it means more options for meeting their nutritional needs. Ultimately, whether from the sun, animal sources, or modern vegan innovations, ensuring adequate vitamin D intake is vital for maintaining bone health, supporting the immune system, and overall well-being.

Frequently Asked Questions

Is all vitamin D3 made from animals?

No, while vitamin D3 (cholecalciferol) was traditionally animal-sourced, modern advancements have led to vegan D3. This vegan form is produced from specific species of lichen, a unique symbiotic organism of a fungus and an alga.

What is the main difference between vitamin D2 and vitamin D3?

The main difference lies in their origin and efficacy. Vitamin D2 (ergocalciferol) comes from plant and fungal sources, while D3 (cholecalciferol) was historically animal-derived. Studies suggest D3 is more effective at raising and sustaining blood vitamin D levels over time.

Do any plants naturally contain vitamin D3?

Yes, but they are rare. Lichens are a known plant-based source of natural cholecalciferol (D3), though they are not a common food source. Mushrooms can contain vitamin D2 when exposed to UV light.

How do vegans get vitamin D3?

Vegans can obtain vitamin D3 from supplements that use lichen-based cholecalciferol. They can also rely on vitamin D2 from fortified foods like plant-based milks and UV-exposed mushrooms, or get sun exposure.

Why is D3 considered superior to D2 by some experts?

Some studies have found that vitamin D3 is more potent and raises blood levels of vitamin D more effectively and for a longer duration than vitamin D2. This has led to D3 being the preferred form for supplementation in many cases.

Is the vitamin D in fortified plant milks D2 or D3?

It depends on the manufacturer. Many fortified plant-based foods historically used vitamin D2 because it was the easily available plant-derived option. However, some brands now use vegan D3 derived from lichen.

Are there environmental benefits to using lichen-based D3?

Yes, producing vegan vitamin D3 from lichen can have a lower environmental impact than sourcing it from lanolin (sheep's wool) or fish, as it requires fewer resources and can be done more sustainably.