Where do vegetarians get vitamin D from? A comprehensive guide

October 20, 2025 •

4 min read

Studies show that vegetarians often have lower vitamin D levels compared to meat-eaters, making it crucial to understand where do vegetarians get vitamin D from. Navigating a plant-based diet requires careful attention to specific nutrients, but a variety of reliable strategies exist to maintain healthy vitamin D levels.

Quick Summary

Vegetarians can obtain vitamin D through fortified foods, UV-exposed mushrooms, strategic sun exposure, and supplements. These diverse methods help compensate for the absence of fatty fish and other animal-based sources in a plant-based diet.

Key Points

Sunlight Exposure: A primary source of vitamin D3, requiring 5-30 minutes of midday sun exposure several times per week, with careful consideration of skin type and location.
UV-Exposed Mushrooms: An excellent plant-based source of vitamin D2; commercially available UV-treated mushrooms offer a significant nutritional boost and are clearly labeled.
Fortified Plant Milks and Cereals: Many plant-based milks (soy, almond, oat) and cereals are reliably fortified with vitamin D, serving as a consistent dietary source.
Lichen-Based Vitamin D3: For strict vegetarians and vegans, supplements derived from lichen provide a plant-based form of D3, which may be more bioavailable than D2.
Supplements are Recommended: Due to variable sun exposure and limited natural food sources, many vegetarians and vegans benefit from a vitamin D supplement, especially in winter.
Balanced Approach is Key: The most reliable strategy for vegetarians is combining sun exposure with fortified foods and potentially supplements to maintain optimal vitamin D levels.

The sun: The ultimate natural source

Perhaps the most accessible and effective way for anyone to get vitamin D is through sun exposure. When your skin is exposed to ultraviolet B (UVB) rays, it produces vitamin D3. The efficiency of this process, however, is influenced by several factors, including the season, time of day, geographic location, and skin tone. Those with lighter skin require less sun exposure than those with darker skin to produce the same amount of vitamin D. Experts generally recommend aiming for 5–30 minutes of midday sunlight exposure a few times per week, taking care not to burn. It is important to note that spending extra time in the sun does not increase vitamin D levels beyond a certain point, but does increase skin cancer risk. It's a balance of getting enough sun for vitamin D synthesis while protecting your skin from excessive UV radiation.

Factors impacting vitamin D synthesis from the sun

Season and latitude: In higher latitudes, the sun's rays are not strong enough during winter months for effective vitamin D production.
Time of day: Midday is the best time for vitamin D synthesis, as UVB rays are most intense.
Cloud cover and pollution: These can block UVB radiation, reducing production.
Sunscreen: A sunscreen with an SPF of 8 or higher can block the body’s ability to synthesize vitamin D.

Harnessing vitamin D from UV-exposed mushrooms

Beyond sun exposure, one of the most significant and unique plant-based sources of vitamin D is mushrooms. Like human skin, mushrooms can synthesize vitamin D when exposed to UV light. However, mushrooms produce vitamin D2 (ergocalciferol) rather than D3. While D3 is generally considered more potent, D2 from mushrooms still effectively raises blood vitamin D levels.

Commercially grown mushrooms are typically cultivated in dark environments and therefore contain minimal vitamin D. However, some brands now treat their mushrooms with UV light after harvesting, significantly boosting their vitamin D content. You can also increase the vitamin D content of your own mushrooms by placing them in direct sunlight for 15-60 minutes before cooking. Look for labels indicating “UV-treated” or “high in vitamin D.”

The power of fortified foods

Since natural dietary sources are limited for vegetarians, fortified foods are a reliable and widespread way to increase vitamin D intake. Many everyday food items have vitamin D added to them during processing.

Common fortified foods for vegetarians

Plant-based milks: Soy, almond, and oat milk are frequently fortified with both vitamin D and calcium. Always check the nutrition label, as not all brands fortify their products.
Cereals and oatmeal: Many breakfast cereals and oatmeals are fortified with vitamin D, making for an easy morning boost.
Orange juice: Some brands of orange juice are also fortified with vitamin D.
Dairy products: For lacto-ovo vegetarians, fortified cow’s milk and yogurt are common sources of vitamin D.

Considering supplements for optimal levels

Even with a balanced diet incorporating sun exposure and fortified foods, many vegetarians find it challenging to maintain optimal vitamin D levels, especially during winter months. In these cases, supplements can be a simple and effective solution. When choosing a supplement, vegetarians have a few options:

Vitamin D2 (Ergocalciferol): This is the plant-based form of the vitamin, and many supplements are made with D2. However, some research suggests it may not be as effective as D3 at raising blood levels.
Vegan Vitamin D3 (Cholecalciferol): Derived from lichen, a fungus and algae hybrid, this type of supplement offers a plant-based D3, which is often considered more bioavailable than D2.

Always consult a healthcare provider before beginning any new supplement regimen to determine the correct dosage for your individual needs. For more information on vitamin D metabolism and requirements, the National Institutes of Health provides comprehensive fact sheets.

Comparison of vegetarian vitamin D sources


Source	Pros	Cons	Type of Vitamin D	Best For	Dosage Control	Reliability
Sun Exposure	Free, natural, helps mood	Unreliable (weather, season), skin cancer risk	D3	Mild climates, summer months	Low	Variable
UV-Exposed Mushrooms	Plant-based, unfortified option	Availability varies, can be expensive	D2	Dietary boost	Low	Variable
Fortified Foods	Convenient, consistent intake	Availability varies by brand, potential added sugars	D2 or D3	Everyday dietary source	Low	High
Supplements	High dosage control, reliable	Cost, requires careful selection	D2 or vegan D3	High-risk individuals, winter	High	High

Conclusion

While a vegetarian diet presents certain challenges for vitamin D intake, it is entirely possible to get adequate amounts of this crucial nutrient. By combining strategic sun exposure with a diet rich in fortified foods and UV-exposed mushrooms, vegetarians can effectively meet their needs. For those living in less sunny climates or with higher risk factors for deficiency, supplements provide a reliable way to ensure sufficient levels. The key is to be proactive and informed, utilizing a multi-faceted approach to maintain strong bones and a robust immune system for optimal health.

Frequently Asked Questions

While sun exposure is a primary source of vitamin D, it's often insufficient, especially in winter or for people with darker skin tones. Relying solely on the sun can be unreliable, so a combination of sun, fortified foods, and supplements is recommended.

Vitamin D2 (ergocalciferol) is the plant-based form found in UV-exposed mushrooms and fortified foods. Vitamin D3 (cholecalciferol) is often from animal sources, but a vegan D3 derived from lichen is available in supplements and is often considered more effective at raising blood levels.

No, only wild mushrooms or commercially grown ones specifically treated with UV light contain significant vitamin D. Most commercial mushrooms are grown in the dark and have very low levels.

While many plant-based milks and cereals are, it is important to always check the nutrition label. Some fortified dairy products are only for lacto-vegetarians, while vegan options exist for plant-based milks.

Look for supplements containing vegan D3 (derived from lichen) or vitamin D2. Consult a healthcare provider to determine the appropriate dosage for your specific needs.

Exposing store-bought mushrooms to direct sunlight for 15-60 minutes can significantly increase their vitamin D2 content. A study found that exposing mushrooms to UV light can boost their vitamin D content substantially.

Vitamin D is crucial for absorbing calcium, maintaining bone health, and supporting a healthy immune system. Since many common food sources of vitamin D are animal-based, vegetarians must pay close attention to alternative sources to avoid deficiency.