Understanding Nutrition: What are 5 plant veggie-based sources of vitamin D?

October 26, 2025 •

4 min read

While up to 41.6% of Americans may have vitamin D deficiency, obtaining adequate amounts can be especially challenging on a plant-based diet. This guide explores what are 5 plant veggie-based sources of vitamin D to help you maintain optimal levels for bone health and immune function.

Quick Summary

Obtain essential vitamin D on a plant-based diet by incorporating specific fortified foods, UV-exposed mushrooms, and supplements. Learn how to identify and integrate these sources into your daily nutrition for optimal health and well-being.

Key Points

UV-Exposed Mushrooms: Naturally produce vitamin D2 when exposed to ultraviolet light, making them the only significant veggie-based source.
Fortified Plant Milks: Soy, almond, and oat milks are commonly fortified with vitamin D, offering a convenient dietary boost.
Fortified Juices & Cereals: Many ready-to-eat cereals and some orange juices are enriched with vitamin D, contributing to your daily intake.
Lichen-Based D3: A premium vegan option for obtaining vitamin D3, the more potent form, via supplements.
Enhance Absorption with Fat: To maximize absorption, consume vitamin D sources with healthy fats found in nuts, seeds, and oils.
Supplements are a Reliable Option: Due to limited food sources, especially in winter, supplements are a dependable way for vegans to ensure adequate vitamin D intake.

The Challenge of Plant-Based Vitamin D

Vitamin D is a fat-soluble vitamin essential for regulating calcium and phosphate absorption, which is vital for maintaining strong bones and teeth. It also plays a crucial role in immune function, mood regulation, and overall cellular growth. While sunlight is the most significant natural source for most people, diet is also important. For individuals following a vegan or vegetarian diet, this can present a challenge, as many of the natural food sources, like fatty fish and egg yolks, are animal-derived. The good news is that with careful planning, it is possible to meet your needs from plant-based and fortified sources. The two most common forms of the vitamin are D2 (ergocalciferol) and D3 (cholecalciferol). Most plant sources contain D2, while D3 is typically from animal products. However, a vegan-friendly D3 derived from lichen is now available.

5 Key Plant-Based Vitamin D Sources

To help maintain sufficient vitamin D levels, here are five of the most effective plant-based options:

1. UV-Exposed Mushrooms

Mushrooms are the only vegetable-based food that can naturally produce significant amounts of vitamin D. Like human skin, they synthesize vitamin D2 when exposed to ultraviolet (UV) light. The amount of vitamin D varies greatly depending on the type and exposure. While most commercially grown mushrooms are cultivated in the dark and have very low levels, some producers now expose their mushrooms to UV light to boost their vitamin D content.

How to boost it: You can significantly increase the vitamin D content of your own store-bought mushrooms. Simply place them gill-side up in direct midday sunlight for 15 to 60 minutes before cooking. Studies show this can generate a substantial amount of D2.

2. Fortified Plant-Based Milks

Because milk is a primary source of vitamin D in many countries, manufacturers often fortify plant-based alternatives to make them nutritionally comparable. This makes fortified plant milks a reliable and convenient source for vegans and vegetarians. Common options include:

Fortified Soy Milk: Typically provides around 116 IU per cup.
Fortified Almond Milk: Often contains about 96 IU per cup.
Fortified Oat Milk: A popular choice, often fortified with a similar amount of vitamin D.

Always check the product label to ensure it is fortified and to determine the exact amount, as levels can vary by brand.

3. Fortified Orange Juice

Many brands of orange juice are fortified with vitamin D, providing a convenient way to boost intake, especially at breakfast. A cup of fortified orange juice can provide around 100 IU of vitamin D. As with plant milks, fortification levels differ between brands, so reading the label is essential. It's also important to be mindful of the sugar content in fruit juices and consume them in moderation as part of a balanced diet.

4. Fortified Cereals and Grains

Ready-to-eat breakfast cereals are another common source of added vitamin D, making them an easy way to start your day with a nutrient boost. The amount can vary widely, from around 40 to 100 IU per serving. When paired with fortified plant milk, it can be a significant source of daily intake. Check the packaging for the nutritional information, as not all cereals contain added vitamin D.

5. Lichen-Based Vitamin D3 Supplements

For those who need a more concentrated and reliable source, especially in regions with limited sunlight or during winter months, supplements are a great option. While most D3 supplements are derived from animal sources, a vegan version is extracted from lichen, a unique plant-like organism. This provides access to the D3 form, which is often considered more potent than D2 at raising and maintaining blood levels.

Enhancing Absorption of Plant-Based Vitamin D

As a fat-soluble vitamin, vitamin D absorption can be enhanced by consuming it with a source of healthy fat. To maximize your body's utilization of the vitamin from plant sources, consider these tips:

Pair with healthy fats: When you eat UV-exposed mushrooms, cook them in a little olive oil. Have your fortified plant milk or cereal with nuts, seeds, or avocado.
Check for oil-based supplements: If you opt for lichen-based supplements, look for those suspended in an oil base, such as coconut or olive oil, which can improve absorption.

Comparison of Plant-Based Vitamin D Sources


Source	Vitamin D Type	Typical Amount	Pros	Cons
UV-Exposed Mushrooms	D2, some D3/D4	Up to 100%+ Daily Value (DV) per serving	Natural, whole-food source; high potency if UV-treated.	Potency varies significantly; must be exposed to UV light.
Fortified Plant Milks	D2 or D3	~96-120 IU per cup	Convenient, widely available, good source of calcium.	Fortification levels vary; check labels; not a natural source.
Fortified Orange Juice	D2 or D3	~100 IU per cup	Easy to consume; often paired with other nutrients.	Can be high in sugar; not a natural source.
Fortified Cereals	D2 or D3	~40-100 IU per serving	Convenient, easy to find in most stores.	Fortification levels vary; check labels; not a natural source.
Lichen-Based D3 Supp.	D3 (vegan)	Varies by dosage (e.g., 1000 IU)	Reliable and concentrated source; contains the D3 form.	Less common in stores; may require conscious purchasing.

Conclusion: Integrating Plant-Based Vitamin D into Your Diet

For those on a plant-based diet, relying solely on unfortified foods for vitamin D is often insufficient. However, by strategically incorporating fortified products like plant milks, orange juice, and cereals, and by utilizing the natural vitamin-generating power of UV-exposed mushrooms, you can create a comprehensive nutritional plan. Supplements, particularly the more effective lichen-based D3, offer a reliable way to fill any remaining gaps, especially during darker months. With this approach, meeting your body's vitamin D needs is a very achievable goal, ensuring your bones and overall health remain strong and vibrant.

For further information on recommended dietary allowances and general vitamin D guidelines, refer to the National Institutes of Health (NIH) fact sheets.

Frequently Asked Questions

Studies suggest that vitamin D3 is more effective than D2 at raising and maintaining overall vitamin D levels in the blood. However, D2 from sources like UV-exposed mushrooms is still beneficial and effective at increasing total vitamin D status, especially for those who are deficient.

It can be very difficult to meet all your vitamin D needs from food alone, particularly on a plant-based diet. Sunlight and supplements are often necessary, especially in regions with limited sunlight or during the winter months.

You can significantly increase the vitamin D2 content of store-bought mushrooms by placing them outdoors in direct sunlight for 15 to 60 minutes before you eat them. Position them gill-side up for maximum exposure.

Yes, vegan-friendly vitamin D3 is now available and is derived from lichen, a small plant species. Most other D3 supplements are made from lanolin (sheep's wool) or fish oil.

To know if a product is fortified, you must check the nutritional information on the product's label. The label will list vitamin D content in micrograms (mcg) and/or International Units (IU).

Yes, vitamin D is a fat-soluble vitamin. Consuming it with a meal that contains some fat, such as avocado, nuts, or seeds, can significantly enhance its absorption in the body.

Vitamin D2 (ergocalciferol) is the form primarily found in plants, like mushrooms. Vitamin D3 (cholecalciferol) is produced in animal skin upon sun exposure and is found in animal products, though a vegan form is derived from lichen.