What are plant-based sources of vitamin D? Exploring mushrooms, fortified foods, and supplements

January 3, 2026 •

3 min read

According to a 2021 review, vegans and vegetarians often have lower levels of key nutrients like vitamin D, making it vital to understand what are plant-based sources of vitamin D. This guide provides a comprehensive look at the best vegan-friendly options for meeting daily requirements.

Quick Summary

This article details natural and fortified plant-based sources of vitamin D, such as UV-exposed mushrooms, fortified milks, and lichen-based supplements to meet dietary needs.

Key Points

UV-Exposed Mushrooms: The only natural, non-fortified plant-based food with significant vitamin D (D2) levels, which can be enhanced with UV light exposure.
Lichen-Based D3: Lichen is a unique plant-like organism and the only vegan source for vitamin D3 (cholecalciferol), primarily used in supplements.
Fortified Plant Milks: Many non-dairy alternatives like soy, almond, and oat milk are fortified with vitamin D, making them a common dietary source.
Supplements for Reliability: Supplementation with D2 or lichen-derived D3 is often recommended for vegans, especially during winter months when sun exposure is limited.
Enhanced Absorption: As a fat-soluble vitamin, D absorption is improved when consumed with a source of dietary fat, such as nuts, seeds, or avocados.
D2 vs D3: While D2 is plant-derived and D3 is typically from animal sources, vegan D3 from lichen is available. Some studies suggest D3 may be more bioavailable.

Naturally Occurring Plant-Based Vitamin D

While few plant foods naturally contain significant levels of vitamin D, certain varieties of mushrooms are a notable exception. These fungi naturally produce ergosterol, which is converted into vitamin D2 when exposed to ultraviolet (UV) light, much like human skin produces vitamin D3 from sunlight.

UV-Exposed Mushrooms

Mushrooms are one of the only natural, non-animal food sources of vitamin D. Their vitamin D content depends heavily on whether they have been exposed to UV light.

How it works: Mushrooms convert sunlight into vitamin D. Commercial growers can expose mushrooms to UV lamps to boost their vitamin D content.
How to find them: Look for labels on store-bought mushrooms that state they have been “UV-exposed” or “treated with UV light.” Some wild mushrooms, like morels and maitake, also have higher levels due to natural sun exposure.
DIY method: You can increase the vitamin D in your own mushrooms by placing them outside in direct midday sunlight for 15-60 minutes, with the gill side up.

Vitamin D from Lichen

For vegans seeking vitamin D3, the more bioavailable form, a crucial source is lichen. Lichen is a unique composite organism consisting of a fungus and algae living in a symbiotic relationship.

Source of Vegan D3: Traditionally, D3 is animal-derived, often from lanolin in sheep's wool. However, a select species of lichen is a completely vegan source of cholecalciferol (vitamin D3).
Availability: Lichen-based vitamin D3 is primarily used in vegan supplements, making it an excellent option for those who require supplementation or prefer D3 over D2.

Fortified Plant-Based Food Sources

Since relying solely on naturally occurring vitamin D from plants can be challenging, many plant-based foods are fortified with the vitamin to ensure adequate intake. The fortification process adds vitamin D2 or D3 to food products.

Plant-Based Milks: Many soy, almond, oat, and rice milk alternatives are fortified with vitamin D and calcium. Always check the nutrition label, as unfortified versions offer very little of the nutrient.
Fortified Tofu: Some brands of tofu are fortified to provide a significant amount of vitamin D. This makes it a multi-purpose ingredient for boosting both protein and vitamin D intake in meals.
Cereals and Orange Juice: A variety of breakfast cereals and some orange juice brands are fortified with vitamin D. Check the labels to confirm fortification and be mindful of added sugars in juices.
Fortified Margarine and Yogurt: Many fat spreads and plant-based yogurts are fortified with vitamin D to mimic the nutritional profile of their dairy counterparts.

Supplements for Reliable Intake

Supplementation is a reliable way for vegans to ensure consistent vitamin D intake, especially during months with limited sunlight.

D2 vs. D3 Supplements: Vitamin D2 (ergocalciferol) supplements are always vegan. Vegan vitamin D3 (cholecalciferol) supplements derived from lichen are also available. Some studies suggest D3 may be more effective at raising blood levels of vitamin D, but both can help address a deficiency.
Improved Absorption: Since vitamin D is fat-soluble, taking supplements or consuming fortified foods with a source of fat, such as avocado, nuts, or seeds, can enhance absorption.

Table: Comparison of Plant-Based Vitamin D Sources


Source	Vitamin D Type	Is it Fortified?	Relative Vitamin D Content (IU)	Bioavailability	Best For...
UV-Exposed Mushrooms	D2	No	High (up to 1100 per cup)	Good	Whole food enthusiasts
Fortified Plant Milk	D2 or D3	Yes	Moderate (approx. 100-144 per cup)	Good	Everyday convenience
Fortified Tofu	D2 or D3	Yes	Moderate (approx. 101 per 100g)	Good	Meal versatility
Lichen-Derived D3	D3	N/A	Varies by supplement	High	High-potency supplementation
Fortified Cereal	D2 or D3	Yes	Varies by brand	Good	Quick breakfast

Conclusion: Ensuring Adequate Vegan Vitamin D Intake

While many people associate vitamin D with animal products like fish or dairy, abundant and reliable plant-based options exist. From naturally UV-enhanced mushrooms to a wide array of fortified plant milks, cereals, and tofu, vegans have several dietary strategies to consider. For consistent intake, particularly during winter or for individuals with higher needs, supplementation with either D2 or lichen-derived D3 is a prudent choice. Regular blood tests can help monitor your levels, and consuming vitamin D-rich foods alongside healthy fats can maximize absorption. By being mindful of these sources, you can easily maintain optimal health on a plant-based diet. The NIH Office of Dietary Supplements provides additional facts on vitamin D.

Frequently Asked Questions

Both D2 and D3 can help satisfy your vitamin D needs. D2 is always plant-based, while vegan D3 is specifically derived from lichen. Some research suggests D3 is more effective at raising blood levels, but both are useful.

No, only mushrooms that have been specifically exposed to UV light (either commercially or by placing them in the sun) contain high amounts of vitamin D. Commercially grown mushrooms are often grown in the dark and contain very little.

Sunlight is a major source of vitamin D, but factors like latitude, season, skin pigmentation, and sunscreen use can limit its effectiveness. Relying on sun alone is not recommended, and supplements are often needed, especially in winter.

You should always check the product's nutrition label. The label will list vitamin D content, typically as a percentage of the Daily Value, indicating it has been fortified.

It depends on your overall intake and sun exposure. Since the vitamin D content in fortified foods can vary, many vegans, particularly in winter, benefit from a supplement to ensure consistent and adequate levels. A doctor can check your blood levels to determine your needs.

Yes, if fortified, tofu can be a good source of vitamin D. A 100g serving of fortified tofu contains approximately 101 IU. As with other fortified products, checking the label is essential.

Vitamin D is fat-soluble, so eating vitamin D sources with a healthy fat source, like nuts, seeds, or avocado, can increase absorption. For supplements, some are formulated with oil to aid absorption.