What Plants Have High Vitamin D? Exploring Mushrooms and Fortified Options

December 11, 2025 •

3 min read

Did you know that mushrooms are one of the only plant-based foods that can naturally produce vitamin D, and only when exposed to UV light? The answer to what plants have high vitamin D is less straightforward than many assume, highlighting the importance of understanding natural versus fortified sources. This article explores the plant-based options available to help you meet your nutritional needs, with a special focus on the crucial role of mushrooms and the widespread availability of fortified products.

Quick Summary

Mushrooms are the primary natural source of plant-based vitamin D, especially when exposed to UV light. Fortified foods like plant milks, cereals, and tofu also contribute reliable and significant amounts of the vitamin.

Key Points

Mushrooms are unique: The only natural, significant plant-based source of vitamin D (D2) comes from fungi like mushrooms when they are exposed to ultraviolet (UV) light.
UV exposure is key: Commercially grown mushrooms are typically low in vitamin D, but wild or UV-treated varieties contain high amounts. You can boost content by placing them in sunlight.
Fortified foods are reliable: A consistent source of vitamin D for plant-based diets comes from fortified products like plant milks, breakfast cereals, and tofu.
Lichen offers vegan D3: Vegan vitamin D3 supplements are sourced from lichen, providing a plant-based option for those seeking this specific form.
Supplementation may be necessary: Depending on location and sun exposure, relying solely on food may not be enough. Many health authorities recommend supplementation during certain seasons.
D2 vs D3: Mushrooms provide Vitamin D2, while supplements from lichen provide D3; D3 is often considered more effective at raising blood levels.

Mushrooms: The Primary Natural Plant-Based Source

While many people associate vitamin D with animal products or sun exposure on skin, mushrooms are a unique and valuable natural, non-animal source. As fungi, they are technically not plants, but are grouped with them as plant-based dietary options. The key lies in a compound called ergosterol, a precursor to vitamin D2. When mushrooms are exposed to ultraviolet (UV) light, this ergosterol is converted into vitamin D2 (ergocalciferol).

The vitamin D content in mushrooms varies significantly depending on how they are grown. Most store-bought mushrooms, such as white button or cremini, are cultivated in the dark and therefore contain very little vitamin D. However, some mushroom producers have begun exposing their harvest to UV light post-harvest to intentionally boost their vitamin D levels. Wild mushrooms, such as maitake, morel, and chanterelle, are also excellent sources because they are naturally exposed to sunlight as they grow.

Boosting Your Mushrooms' Vitamin D at Home

For those who want to enhance the vitamin D content of store-bought mushrooms, home exposure to sunlight is an effective method. Simply spread sliced mushrooms, gill-side up, on a tray and place them in direct sunlight for 15 minutes to an hour. The surface area exposed to UV rays is a key factor, so slicing increases the vitamin D yield. This process works even after the mushrooms have been harvested, and the vitamin D levels remain stable during cooking.

Fortified Foods: Reliable Plant-Based Vitamin D Sources

Since few foods naturally contain vitamin D, fortification is a common and reliable way to increase intake, especially for those on a vegan or plant-based diet. Fortified foods are enriched with nutrients that are not naturally present in the food itself. A wide range of plant-based products are now fortified with vitamin D2 or, in some cases, vegan-sourced D3.

Commonly fortified plant products include:

Plant-based milks: Soy, almond, and oat milks are often fortified with vitamin D, with a single cup providing a significant portion of the recommended daily value.
Cereals: Many ready-to-eat breakfast cereals are fortified with a range of vitamins and minerals, including vitamin D.
Orange juice: Certain brands of orange juice are fortified with vitamin D and calcium.
Tofu: Some brands of tofu are fortified with vitamin D, offering a versatile ingredient with an added nutritional boost.

When purchasing fortified products, it is crucial to check the nutrition labels, as fortification levels can vary by brand and product.

Natural vs. Fortified: Comparing Plant-Based Vitamin D Sources


Feature	Wild/UV-Exposed Mushrooms	Fortified Plant-Based Foods	Vegan Supplements (Lichen)
Vitamin D Type	Primarily Vitamin D2	Vitamin D2 or Vegan D3	Vitamin D3
Reliability of Amount	Highly variable, depends on sunlight/UV exposure	Consistent and labeled	Consistent and reliable dosage
Bioavailability	D2 is effective but potentially less potent than D3	Depends on the form of Vitamin D used (D2 or D3)	Vegan D3 from lichen is highly bioavailable
Source	Natural fungal growth	Commercially produced and added	Concentrated extract from lichen
Best For...	Incorporating natural sources into meals	Daily, predictable intake	Guaranteed, consistent dosage

The Role of Lichen in Vegan Vitamin D

For a long time, vitamin D3 was only thought to come from animal sources. However, the discovery of vitamin D3 in lichen, a unique symbiotic organism of fungi and algae, has provided a reliable vegan source for supplement manufacturing. Lichen-derived vitamin D3 is now a popular and effective supplement option for those seeking a plant-based form of D3, which some studies suggest may be more effective at raising blood levels of vitamin D than D2.

Conclusion: A Balanced Approach to Plant-Based Vitamin D

For those relying on plant-based foods for their vitamin D, a multi-faceted approach is best. While sun-exposed mushrooms offer a natural, food-based source of vitamin D2, their potency can be inconsistent. Fortified foods like plant milks, tofu, and cereals provide a dependable, measurable source of vitamin D. For guaranteed and potent intake, especially during months with limited sunlight or for those with specific dietary requirements, vegan vitamin D3 supplements sourced from lichen are a highly effective option. Combining these strategies—eating sun-enhanced mushrooms, consuming fortified foods, and considering a supplement—can help ensure adequate vitamin D intake on a plant-based diet. Remember, the best strategy depends on your individual diet, location, and overall health needs. Consult a healthcare professional to determine if supplementation is right for you.

For additional information on the dietary needs of vegans, the National Institutes of Health provides comprehensive fact sheets and resources.

Frequently Asked Questions

No. The vitamin D content in mushrooms is highly dependent on UV light exposure. Commercially cultivated mushrooms grown in dark environments have very little vitamin D, while wild mushrooms and specially treated mushrooms contain significant amounts.

Vitamin D2 (ergocalciferol) is the form of vitamin D found in plants and fungi like mushrooms. Vitamin D3 (cholecalciferol) is typically produced in the skin from sun exposure or found in animal products, though it can now be sourced from lichen for vegan supplements.

Yes, you can. By spreading sliced mushrooms on a tray with their gills facing up and placing them in direct sunlight for 15-60 minutes, you can significantly increase their vitamin D2 content.

No, common green vegetables are not considered a significant source of vitamin D. While some plants may contain traces, the amounts are too low to be a reliable dietary source.

Commonly fortified plant-based foods include soy, almond, and oat milks, some brands of orange juice, certain breakfast cereals, and some types of tofu.

Some research suggests that vitamin D3, more common in animal sources and lichen-based supplements, may be more effective at raising blood vitamin D levels than D2, found in mushrooms. However, D2 is still an effective form of vitamin D.

Vegans can get vitamin D from a combination of sources: consuming UV-exposed mushrooms, choosing fortified plant-based foods, and taking supplements, especially during winter months.

Exposing sliced mushrooms to direct midday sunlight for about 15 minutes can generate significant amounts of vitamin D2, but more time can yield higher levels.