Vitamin D is a fat-soluble vitamin crucial for bone health, immune function, and calcium absorption. While our bodies produce it naturally upon sun exposure, many people rely on supplements, especially during winter months or in less sunny climates. The source of these supplements—animal or plant-based—has become a key consideration for many consumers, particularly those following vegan diets.
The Fundamental Forms: Vitamin D2 vs. D3
When you look at vitamin D supplements, you will primarily encounter two forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol).
Vitamin D2 (Ergocalciferol)
- Source: Derived from irradiating ergosterol from yeast or fungi with ultraviolet light. This form is inherently vegan.
- Availability: Commonly found in fortified foods such as mushrooms exposed to UV light, as well as some fortified plant-based milks and cereals.
- Effectiveness: Historically thought to be equivalent to D3, but more recent studies suggest D3 may be superior for increasing and maintaining blood vitamin D levels over time, especially with bolus dosing.
Vitamin D3 (Cholecalciferol)
- Source: Traditionally extracted from animal sources, most often from lanolin, a waxy substance found in sheep's wool. However, a vegan-friendly form is now available, derived from lichen.
- Availability: Widely used in non-vegan supplements and fortified dairy products.
- Effectiveness: Often considered the more potent form, more effective at raising blood levels and maintaining them for longer periods compared to D2.
Sourcing: The Ethical and Environmental Divide
The primary distinction between vegan and non-vegan vitamin D3 lies in its origin. Non-vegan D3 comes from animals, raising ethical questions for some. Vegan D3 from lichen offers a cruelty-free alternative with potential environmental benefits.
Non-Vegan D3 from Lanolin
- The lanolin used for non-vegan vitamin D3 production is a byproduct of the wool industry. While harvesting wool itself is not necessarily harmful to the sheep, the industry as a whole involves animal handling that some find ethically problematic.
- The lanolin undergoes extensive chemical processing to produce the final vitamin D3.
- Some potential concerns exist regarding residual chemicals and pesticides from sheep farming in lanolin-derived products, though rigorous testing by reputable brands mitigates this risk.
Vegan D3 from Lichen and Algae
- Vegan D3 derived from lichen (a symbiotic organism of fungi and algae) is chemically identical to the animal-derived version. This means it offers the same physiological benefits without ethical compromises related to animal products.
- The sourcing is more sustainable, with production typically taking place in controlled environments, which avoids disrupting natural ecosystems.
- This process eliminates concerns over animal welfare and potential contaminants from conventional farming practices.
Effectiveness and Bioavailability
For most people, the ultimate goal of supplementation is to effectively correct or prevent a vitamin D deficiency. So, does the source affect how well the vitamin works?
D3 is generally preferred over D2
Multiple studies indicate that vitamin D3 is more effective than vitamin D2 at increasing and sustaining blood vitamin D levels. A key reason for this is how the liver metabolizes the two forms. D3 appears to be converted into the active hormone, calcitriol, more efficiently and lasts longer in the bloodstream.
Vegan D3 is as effective as non-vegan D3
Crucially, vegan D3 derived from lichen is chemically the same as lanolin-derived D3, making it equally effective at raising serum vitamin D levels. For those concerned about potency, choosing a vegan D3 supplement ensures you receive the benefits of the superior D3 form while adhering to a plant-based lifestyle.
Which is Better? Making Your Choice
Determining which vitamin D is “better” depends largely on your personal priorities. If your sole focus is on maximum potency, D3 is the superior form, regardless of its source. If you also consider ethical and environmental factors, vegan D3 from lichen is the clear choice.
For individuals with severe deficiency
For individuals with a severe vitamin D deficiency, high-dose supplementation may be necessary. In these cases, a healthcare professional might prescribe a higher dose of D2 or D3. Studies have shown D3 injections to be superior to D2 injections in correcting severe deficiency, though with daily oral supplementation the difference is less pronounced.
Vegan vs. Non-Vegan Vitamin D Comparison Table
| Feature | Vitamin D2 (Vegan) | Vegan Vitamin D3 (from Lichen) | Non-Vegan Vitamin D3 (from Lanolin) |
|---|---|---|---|
| Source | UV-irradiated yeast or fungi | UV-irradiated lichen/algae | UV-irradiated sheep's wool (lanolin) |
| Bioavailability | Less effective at raising/sustaining blood levels compared to D3 | Chemically identical to lanolin D3, equally effective | More effective at raising/sustaining blood levels than D2 |
| Ethical Impact | Considered cruelty-free and vegan | Considered cruelty-free and vegan | Derived from animal byproduct (lanolin) |
| Environmental Impact | Sourcing can vary. Lab-produced or from farmed fungi. | Often sourced sustainably from controlled lab environments | Depends on sheep farming practices and chemical processing |
| Suitability | Vegans, those avoiding animal products | Vegans, those with ethical or environmental concerns, general users | Non-vegans, general users seeking D3 potency |
Conclusion
In the debate over whether vegan or non-vegan vitamin D is better, the answer depends on balancing effectiveness with ethical concerns. Research consistently shows that vitamin D3 is more effective than vitamin D2 at raising and maintaining serum vitamin D levels. The good news for vegans and those concerned about animal welfare is that chemically identical and equally effective vitamin D3 can be sourced from lichen, providing the same health benefits as its animal-derived counterpart. For optimal health, focus on choosing a D3 supplement, and for those on a plant-based diet, seek out products specifically labeled as vegan D3 from lichen. Consulting a healthcare provider is always recommended to determine your individual needs and the best dosage.
For more information on general vitamin D guidelines, visit the NIH Office of Dietary Supplements.
