How Does a Vegetarian Get Vitamin D? Sources and Strategies

January 5, 2026 •

4 min read

Research has consistently shown that vegetarians and vegans are at a higher risk of vitamin D deficiency compared to meat-eaters, with one study finding a 40% lower level in vegans. Understanding precisely how a vegetarian can get vitamin D is crucial for maintaining bone health, immune function, and overall well-being.

Quick Summary

Vegetarians can effectively meet their vitamin D needs by combining strategic sun exposure with dietary intake from fortified foods and specialized products. Supplements are also a key component for many to ensure consistent and adequate intake.

Key Points

Combine Sources: Relying on a single source of vitamin D is often insufficient for vegetarians; a combination of sun exposure, fortified foods, and supplements is most effective.
Seek Fortified Foods: Regularly consume plant milks, cereals, and other products fortified with vitamin D to bridge dietary gaps.
Utilize UV-Exposed Mushrooms: Incorporate mushrooms that have been exposed to UV light, which significantly boosts their natural vitamin D content.
Get Strategic Sun Exposure: Aim for short periods of direct sunlight a few times a week, considering factors like latitude and skin tone.
Consider Vegan D3 Supplements: Since Vitamin D3 can be more effective than D2, look for lichen-sourced D3 supplements, which are specifically suitable for vegans.
Take Supplements with Fat: To maximize absorption, consume your vitamin D supplements with a meal containing healthy fats like nuts or avocado.

The Importance of Vitamin D

Vitamin D, often called the "sunshine vitamin," is a fat-soluble nutrient that plays a vital role in several bodily functions. It is essential for regulating calcium and phosphorus absorption, which are critical for building and maintaining strong bones. Without sufficient vitamin D, the body cannot effectively use calcium from food, which can lead to bone conditions like osteomalacia in adults and rickets in children. Beyond bone health, adequate vitamin D levels are linked to a healthy immune system, mood regulation, and reduced risk of certain chronic diseases.

The Sun: A Natural Source of Vitamin D

The most natural way for the human body to produce vitamin D is through exposure to sunlight. When your skin is exposed to ultraviolet B (UVB) rays, it synthesizes vitamin D3. For many people, spending just 10 to 30 minutes in direct sunlight, a few times a week, can be sufficient to meet their needs. However, several factors can influence the effectiveness of sun exposure for vitamin D production, especially for vegetarians who might already be at higher risk of deficiency.

Factors Affecting Sunlight Synthesis

Geographic Location: Individuals living in northern latitudes receive less intense UVB radiation, especially during winter months, making sun synthesis less reliable.
Skin Tone: Melanin in darker skin tones acts as a natural sunscreen, which reduces the skin's ability to produce vitamin D from sunlight.
Time of Day and Season: The sun's angle is a major factor. The most effective UVB exposure happens during midday, though this is also when the risk of skin damage is highest.
Sunscreen Use: Sunscreen with an SPF of 8 or more significantly blocks the UVB rays necessary for vitamin D production.

Vegetarian Food Sources of Vitamin D

Since natural, non-animal food sources of vitamin D are scarce, vegetarians must strategically incorporate fortified foods and specific fungi into their diet. Here are the key options:

Fortified Plant-Based Milks: Many brands of soy, almond, oat, and coconut milks are fortified with vitamin D2 or D3. A single cup can often provide a significant portion of the recommended daily intake.
Fortified Cereals: A wide range of breakfast cereals and some granolas are enriched with vitamin D, providing a convenient and accessible source. Always check the nutrition label for the specific content.
UV-Exposed Mushrooms: Certain mushrooms, such as maitake, portobello, and shiitake, can produce vitamin D2 when exposed to ultraviolet (UV) light. Some retailers sell mushrooms that have been specially treated with UV light to increase their vitamin D content. You can also do this at home by placing them in direct sunlight for a short period.
Eggs (for ovo-vegetarians): The yolk of an egg contains vitamin D. The amount varies depending on the chicken's diet and sun exposure, but it can contribute to overall intake.
Fortified Orange Juice: Some brands of orange juice are fortified with vitamin D, offering another accessible and easy way to increase consumption.
Fortified Tofu: Similar to plant-based milks, some tofu products are fortified with vitamin D.
Certain Cheeses: While not a strong source, some cheeses like cheddar and fontina contain small amounts of vitamin D.

Vitamin D Sources Comparison Table

To help you visualize your options, here is a comparison of common vegetarian-friendly vitamin D sources.


Source	Vitamin D Form	Typical Content (per serving)	Key Takeaway
UV-Exposed Mushrooms	D2	600–700 IU per cup	Potentially high yield, depends on exposure
Fortified Plant Milk	D2 or D3	~100 IU per cup	Reliable, common, and versatile
Fortified Cereal	D2 or D3	40–100 IU per serving	Great for breakfast or snacks
Egg Yolk	D3	~44 IU per egg	Depends on chicken's diet; ovo-vegetarian option
Fortified Orange Juice	D2 or D3	~137 IU per cup	Easy beverage option for a boost

Supplements: A Reliable Source

Given the challenges of relying solely on diet and sun exposure, many vegetarians and healthcare professionals recommend a vitamin D supplement. Supplements come in two primary forms: vitamin D2 (ergocalciferol), derived from plant sources like yeast, and vitamin D3 (cholecalciferol). While D3 is traditionally animal-sourced, vegan-friendly D3 supplements derived from lichen are now widely available. Some research suggests D3 is more effective at raising blood levels, but both forms are beneficial.

Maximizing Absorption from Supplements

Take with Fat: As a fat-soluble vitamin, vitamin D is best absorbed when consumed with a source of healthy fats. Consider taking your supplement with a meal containing avocado, nuts, seeds, or olive oil.
Consistency is Key: Daily supplementation can help maintain stable vitamin D levels, especially during winter or for individuals with darker skin.
Check the Source: For strict vegans, ensure the vitamin D3 supplement specifies that it is derived from lichen, not lanolin (sheep's wool).

A Comprehensive Strategy for Vegetarians

Building a robust strategy for vitamin D intake involves combining multiple sources. For instance, a lacto-ovo-vegetarian might combine regular sun exposure with fortified cow's milk and eggs. A strict vegan would rely more heavily on fortified plant milks, UV-exposed mushrooms, and a lichen-based D3 supplement. Consulting with a healthcare provider to test your current vitamin D levels is the most reliable way to determine if your current approach is sufficient and if supplementation is needed. For more detailed information on vitamin D, consult authoritative sources like the National Institutes of Health.

Conclusion

While animal products are rich in vitamin D, vegetarians have a variety of effective strategies to meet their nutritional requirements. By leveraging a combination of moderate sun exposure, regularly consuming fortified foods like plant-based milks and cereals, and intelligently using supplements when necessary, you can ensure adequate intake. A proactive approach to sourcing and absorbing vitamin D will support your bone health, strengthen your immune system, and contribute to your overall wellness on a vegetarian diet.

Frequently Asked Questions

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

It is often very difficult to get enough vitamin D from food alone on a vegetarian diet, especially without incorporating fortified products regularly. Supplements and strategic sun exposure are often necessary.

The skin naturally produces vitamin D3 when exposed to UVB rays from the sun. Aim for about 10-30 minutes of direct sunlight a few times per week, taking into account your location, skin tone, and the time of year.

Mushrooms that have been specifically exposed to UV light can provide a significant amount of vitamin D2. However, regular mushrooms not treated with UV light are not a substantial source.

A supplement is often recommended for vegetarians, especially during winter months or for those with limited sun exposure. It's a reliable way to ensure consistent and adequate intake.

Vitamin D2 is plant-based, found in UV-exposed mushrooms and many fortified foods. Vitamin D3 is typically animal-derived but can also be sourced from lichen for a vegan option. Some studies suggest D3 may be more effective, but both can raise vitamin D levels.

Since vitamin D is fat-soluble, consuming it with a source of healthy fats, such as nuts, seeds, or avocado, can improve absorption.