The Best Source of Vitamin D for Vegetarians

January 8, 2026 •

3 min read

According to research, vegetarians and vegans often have lower circulating levels of vitamin D compared to meat-eaters, especially during winter months. Discovering what is the best source of vitamin D for vegetarians is crucial for maintaining bone health, immune function, and overall well-being. This guide explores a range of effective and reliable options.

Quick Summary

Vegetarians can obtain sufficient vitamin D through a combination of fortified foods, direct sunlight exposure, UV-exposed mushrooms, and specialized supplements. Fortified dairy and plant-based milks, cereals, and certain yogurts are key dietary sources. Sunlight is a natural method, while supplements derived from lichen or fungi offer a direct and controlled dose.

Key Points

Sunlight is a key natural source: Exposing skin to sunlight is the body's most efficient way to produce vitamin D3, but its reliability varies by location and season.
Fortified foods are a reliable choice: Many dairy and plant-based milks, cereals, and juices are fortified with vitamin D, providing a consistent dietary source.
UV-treated mushrooms offer a natural option: Varieties like maitake and portobello produce vitamin D2 when exposed to UV light, with levels depending on treatment.
Supplements offer a controlled dosage: For those with limited sun exposure or diagnosed deficiency, D2 or lichen-derived D3 supplements are a precise way to ensure adequate intake.
Lacto-ovo vegetarians can use eggs and cheese: Egg yolks from pasture-raised chickens and certain types of cheese contain small amounts of vitamin D.
Combined strategies are most effective: The best approach for vegetarians is often a combination of safe sun exposure, fortified foods, and supplementation.

Understanding Vitamin D: The "Sunshine Vitamin"

Vitamin D is a fat-soluble vitamin essential for regulating calcium and phosphate absorption, critical for healthy bones, teeth, and muscles. It also supports the immune system and helps protect against chronic diseases. While the body produces vitamin D from sun exposure, this method is inconsistent due to location, season, and skin pigmentation. This makes finding alternative sources important for vegetarians, who have naturally limited dietary options.

The Two Forms of Vitamin D: D2 vs. D3

Understanding vitamin D2 (ergocalciferol) and D3 (cholecalciferol) is key for vegetarians. Vitamin D2 comes from plants like mushrooms and yeast and is in fortified foods. Vitamin D3 is made in the skin from sunlight and found in animal products. Vegan D3 from lichen and UV-exposed mushrooms containing D3 are available. While D3 may be more effective for raising blood levels, D2 is also beneficial.

Top Sources of Vitamin D for Vegetarians

A combination of sources is often best for vegetarians to get enough vitamin D.

Sunlight Exposure

Sunlight is a natural source of vitamin D. 15-30 minutes of sun exposure on skin a few times weekly is often sufficient, ideally between 10 a.m. and 3 p.m., though this varies. Those with darker skin need more time.

UV-Treated Mushrooms

Mushrooms exposed to UV light can produce vitamin D, similar to humans. Look for labels indicating UV treatment, as these mushrooms, like maitake and shiitake, are good sources of D2. Exposing store-bought mushrooms to sunlight briefly before use can also increase their vitamin D content.

Fortified Foods

Fortified foods are vital for vegetarians and vegans. Always check labels for vitamin D content, as it varies. Options include:

Fortified milk: Often provides about 120 IU (3 mcg) per cup.
Fortified plant-based milks: Soy, almond, and oat milks are commonly fortified with similar levels to cow's milk.
Fortified orange juice: Another easy way to increase intake.
Fortified cereals and yogurts: Many breakfast items and some plant-based yogurts contain added vitamin D.

Supplements

Supplements are a reliable option for those with limited sun exposure or low levels.

Vitamin D2 supplements: Derived from fungi or yeast, suitable for all vegetarians.
Vegan Vitamin D3 supplements: Sourced from lichen and often considered more potent than D2.

Comparison of Vegetarian Vitamin D Sources


Source	Vitamin D Type	Vegan-Friendly	Dependability	Considerations
Sunlight	D3	Yes	Variable	Need sufficient exposure; risk of skin damage
UV-Exposed Mushrooms	D2 (some D3)	Yes	Good, but content varies	Must purchase specifically labeled; not all are exposed
Fortified Plant Milks	D2 or D3	Yes (check label)	Reliable	Not all brands fortified; check for D3 source
Fortified Cereals & Juices	D2 or D3	Yes (check label)	Reliable	Not all brands fortified; content varies
Dairy Products	D3	No (vegetarian)	Reliable, widely fortified	Only for lacto-ovo vegetarians
Egg Yolks	D3	No (vegetarian)	Decent, content depends on chicken's diet	Best from pasture-raised chickens
Lichen-Derived D3 Supplements	D3	Yes	Very reliable, controlled dosage	Choose a reputable brand; consult doctor
Yeast/Fungi-Derived D2 Supplements	D2	Yes	Very reliable, controlled dosage	Less potent than D3, but effective

Maximizing Your Vitamin D Intake

Combine outdoor time, fortified foods, and consider a supplement, especially in winter. Since vitamin D is fat-soluble, consume it with healthy fats for better absorption. Check supplement labels for suitability, looking for "lichen-derived D3" for vegan options. Consult a healthcare professional or dietitian if concerned about levels; they may recommend a blood test.

Conclusion

Vegetarians have effective ways to maintain adequate vitamin D. The best approach combines sunlight, UV-treated mushrooms, fortified foods, and supplements. Fortified dairy and eggs suit lacto-ovo vegetarians, while fortified plant-based options and lichen-derived D3 supplements are excellent for vegans. By using a mix of these sources, vegetarians can confidently meet their needs and support overall health. Consulting a professional can help create a personalized plan.

Frequently Asked Questions

Relying on sunlight alone is often inconsistent due to factors like geographical location, season, cloud cover, and skin type, which is why combining sun exposure with dietary sources is recommended.

No, only mushrooms that have been specifically grown under UV light or exposed to sunlight are high in vitamin D. Regular mushrooms grown in the dark contain very little.

Vitamin D2 comes from plant sources like mushrooms, while D3 is typically from animal sources or lichen. Studies suggest D3 may be more effective at raising blood levels, but D2 is also a suitable option. For vegans, lichen-derived D3 is the best choice.

For most adults, fortified foods can contribute significantly towards the recommended daily intake, but may not be sufficient on their own, especially for those with low sun exposure. Combining fortified foods with other strategies like supplements is often necessary.

Check the supplement label for the source. For D3, look for "lichen-derived D3". For D2, the source is typically fungi or yeast, which is always vegan.

Lacto-ovo vegetarians can consume fortified dairy products and egg yolks, which can be useful sources of vitamin D. However, many factors can still contribute to deficiency, so a combination of sources and regular testing is still advised for everyone.

Consuming vitamin D with a meal containing healthy fats can improve absorption, as it is a fat-soluble vitamin. A healthy gut and adequate levels of co-factors like magnesium also aid absorption.

The recommendation is generally 15-30 minutes of direct sun exposure, on a few days of the week, with unprotected arms, legs, or back. The amount of time depends on skin tone and location. Use sunscreen after this period to protect against UV damage.

While some cheeses contain small amounts of vitamin D, it's not a particularly strong source. Harder cheeses like cheddar or Monterey Jack may contain more than softer varieties.