Understanding which of the following is a good source of vitamin D for vegetarians?

October 25, 2025 •

2 min read

Studies have shown that vegetarians and vegans often have lower plasma concentrations of 25-hydroxyvitamin D compared to meat-eaters, especially during winter. This makes understanding which of the following is a good source of vitamin D for vegetarians a crucial step toward maintaining proper bone health and immune function.

Quick Summary

This article explores the best vegetarian-friendly sources of vitamin D, focusing on fortified foods, UV-exposed mushrooms, and other plant-based strategies. It provides a detailed overview of how to meet daily vitamin D requirements without relying on animal products.

Key Points

Fortified Foods Are Reliable: Many plant-based milks, cereals, and juices are fortified with vitamin D, making them a consistent dietary source.
Mushrooms Can Be a Natural Source: UV-exposed mushrooms, including those treated commercially or at home, can contain high levels of vitamin D2.
Supplements May Be Necessary: For those with limited sun exposure or dietary options, supplements (especially D2 or lichen-derived D3) are a reliable way to maintain adequate levels.
Check Labels Diligently: Always read nutrition labels for fortification information, especially for vegans, to ensure the vitamin D source aligns with dietary needs.
Healthy Fats Aid Absorption: Since vitamin D is fat-soluble, consuming it with foods containing healthy fats, such as avocado or nuts, can improve absorption.
Sunlight Is a Natural Booster: Brief, responsible sun exposure can contribute to the body's natural vitamin D production, though it's not a sole solution.

The Importance of Vitamin D in a Vegetarian Lifestyle

Vitamin D is vital for calcium absorption, bone health, and immune support. While sun exposure enables the body to produce vitamin D, dietary sources are particularly important for vegetarians, especially vegans, as the richest natural sources are animal-based.

Fortified Foods: Consistent Sources

Fortified foods are a reliable way for vegetarians to get vitamin D. Many products contain added vitamin D2 or D3; checking labels is essential, particularly for vegans to confirm the source.

Fortified Plant-Based Milks: Soy, almond, oat, and rice milks often provide significant amounts of vitamin D.
Fortified Cereals: Many cereals and oat products are fortified, contributing to daily intake, especially when paired with fortified plant milk.
Fortified Orange Juice: Some orange juice brands are fortified with vitamin D and calcium. Vegans should check for plant-derived D2 or lichen-derived D3.
Fortified Tofu: Certain tofu products offer a good source of vitamin D per serving.

UV-Exposed Mushrooms: Natural Plant Source

Mushrooms uniquely produce vitamin D2 when exposed to UV light. While wild mushrooms have higher levels, commercially grown mushrooms can be UV-treated to boost their content. Exposure to sunlight at home can also increase vitamin D in store-bought mushrooms. UV-treated cremini mushrooms, for example, can provide over 1,000 IU per cup.

Supplements for Adequate Intake

Supplements are often necessary for vegetarians to meet their vitamin D needs, particularly with limited sun exposure or dietary options. Both D2 (from yeast/fungi) and vegan D3 (from lichen) supplements are available.

Sun Exposure and Other Factors

Sunlight is a natural way the body produces vitamin D, though relying solely on it is not advised due to skin cancer risks. Consuming vitamin D with healthy fats aids absorption, and magnesium is needed to activate it in the body.

Comparison Table: Vitamin D Sources for Vegetarians


Source	Type of Vitamin D	IU per serving (approx.)	Consistency	Suitability	Notes
UV-Exposed Mushrooms	D2	366 IU (1/2 cup, white, exposed to UV)	Variable	Vegan	Needs UV exposure; check labels for commercial types.
Fortified Plant Milks	D2 or D3	100–144 IU (1 cup, various brands)	Consistent	Vegan	Check labels; fortification amounts vary.
Fortified Cereals	D2 or D3	80 IU (1 serving)	Consistent	Vegan	Check labels; amounts vary by brand.
Fortified Orange Juice	D2 or D3	100 IU (1 cup)	Consistent	Vegan (Check Source)	Often high in sugar; check vitamin source for vegan diet.
Fortified Tofu	D2 or D3	100 IU (100g)	Consistent	Vegan	Not all tofu is fortified; check label.
Egg Yolks	D3	44 IU (1 large egg)	Variable	Ovo-Vegetarian	Higher in pasture-raised chickens.
Cheese	D3	17 IU (1.5 oz, cheddar)	Low/Variable	Lacto-Vegetarian	Contains low amounts; not a primary source.

Conclusion: Building a Vitamin D-Rich Vegetarian Plan

A vitamin D-rich vegetarian diet is achievable through fortified foods, UV-exposed mushrooms, and supplements. Monitoring levels with a healthcare provider and maintaining a varied diet with fortified products and mindful sun exposure are key for optimal health.

Frequently Asked Questions

Relying solely on sunlight for vitamin D can be challenging for vegetarians, especially during winter or in certain geographic locations. Factors like skin tone, age, and lifestyle also affect production, so a combination of sources is often recommended.

Most fortified orange juice is suitable for vegetarians. However, for strict vegans, it is important to check the label to ensure that any added vitamin D3 is plant-derived (e.g., from lichen), as some D3 is animal-sourced.

UV-exposed mushrooms, regardless of type, are a good source. Varieties like portobello, maitake, and shiitake can produce significant amounts of vitamin D2 when exposed to UV light.

You can increase the vitamin D content of store-bought mushrooms by placing them gill-side up in direct sunlight for 30–60 minutes before cooking. This simple step can significantly boost their vitamin D2 levels.

Some dairy products, like certain cheeses, naturally contain small amounts of vitamin D, but levels are often low. Fortified dairy milk and yogurt can be more reliable sources for lacto-vegetarians, though the amount of fortification can vary by brand.

Both D2 and D3 are effective at raising vitamin D levels in the body. However, some evidence suggests D3 may be slightly more effective at maintaining higher levels over a longer period. For vegetarians, D2 from mushrooms or fortified foods and vegan D3 from lichen are excellent options.

The best ways for a vegan to get vitamin D are through fortified plant milks, cereals, and juices; UV-exposed mushrooms; and high-quality supplements containing D2 or lichen-sourced D3.