Which Plants Contain Vitamin D3?

For years, it was widely believed that vitamin D3 (cholecalciferol) was found exclusively in animal products, but recent scientific discoveries have shown this isn't the case. This article explores the handful of unique plant-based options that naturally contain this vital nutrient and how they are utilized in vegan diets.

Quick Summary

This guide details the specific plant-based organisms that produce vitamin D3, highlighting lichen and certain microalgae. It also covers fortified foods and explains the difference between vegan-friendly D3 and the more common D2 found in mushrooms.

Key Points

• Lichen and Microalgae are Key: Lichen and certain microalgae species are the only significant plant-based sources of naturally occurring vitamin D3.

• D2 is More Common in Plants: Mushrooms and other plant matter typically produce vitamin D2 when exposed to UV light, which is less potent than D3.

• Supplements are a Reliable Source: Vegan D3 supplements derived from lichen or algae are a great way for those on plant-based diets to ensure adequate intake.

• Fortified Foods Help: Plant-based milks, cereals, and other products are often fortified with vitamin D (usually D2), contributing to overall intake.

• D3 has Better Bioavailability: Studies suggest that vitamin D3 is more effective than D2 at increasing and maintaining healthy blood levels.

The Surprising World of Plant-Based Vitamin D3

While most plants produce the less potent vitamin D2 when exposed to ultraviolet (UV) light, a select few organisms offer a unique, vegan-friendly source of vitamin D3. The primary plant-based sources of cholecalciferol (D3) are lichen and certain species of microalgae. This discovery has been a game-changer for individuals following a vegan diet who wish to get this bioavailable form of vitamin D without relying on supplements derived from animal sources, such as lanolin (sheep's wool).

Unlike most fungi, which convert their provitamin ergosterol into vitamin D2 upon UV exposure, lichen has a unique symbiotic relationship that allows for the creation of vitamin D3. Specialized supplement companies have successfully extracted this nutrient from sustainably harvested lichen to create vegan D3 supplements. Similarly, certain microalgae species, like Nannochloropsis oceanica, can also be cultivated and exposed to UV light to produce vitamin D3. While traditional sun-grown mushrooms are known for providing vitamin D2, some varieties, like shiitake, have shown the potential to produce small amounts of D3 under specific UV conditions, though this is less reliable and consistent.

Comparing Plant Sources: D2 vs. D3

For clarity, it's essential to understand the difference between the two main forms of vitamin D, as they have different origins and potencies. While both can raise vitamin D levels in the blood, studies suggest that D3 is slightly more effective and maintains levels for a longer duration.

Feature	Vitamin D2 (Ergocalciferol)	Vitamin D3 (Cholecalciferol)
Primary Plant Sources	UV-exposed mushrooms (e.g., button, shiitake, maitake), yeasts.	Lichen and certain microalgae species.
Fortified Food Sources	Commonly used to fortify plant-based milks, cereals, and orange juice.	Some fortified products, but less common; often specified as 'vegan D3'.
Animal Sources	N/A	Fatty fish (salmon, tuna), egg yolks, and lanolin.
Origin	Created when ergosterol in fungi and yeasts is exposed to UV light.	Synthesized by lichen or microalgae upon UV exposure; also made in human skin.
Relative Potency	Considered less effective at raising blood levels long-term compared to D3.	Generally considered more potent and effective at sustaining blood levels.

Other Sources and the Role of Fortification

For many vegans and vegetarians, a significant portion of their vitamin D intake comes from fortified foods, which contain either vitamin D2 or D3. Examples include plant-based milks (soy, almond), breakfast cereals, tofu, and orange juice. It's crucial to check product labels, as fortification is not universal and can vary by brand. For those who follow a fully plant-based diet, supplements derived from lichen or algae are a reliable way to ensure adequate vitamin D3 intake, especially in winter or for those with limited sun exposure.

Some research has also shown the potential for minor vitamin D3 presence in the leaves of plants in the Solanaceae family, such as tomatoes and bell peppers, after UV irradiation. However, these findings are mainly academic, and the levels are not significant enough to be considered a practical dietary source, especially since the edible fruit is not a reliable source.

Conclusion

While the search for potent, plant-based vitamin D3 sources once seemed futile, recent scientific advances have expanded our understanding. Lichen and specific microalgae species are now recognized as legitimate sources of this vital nutrient, providing a reliable option for vegans and others seeking non-animal sources. The best approach for optimal vitamin D status on a plant-based diet is a combination of fortified foods and, if necessary, a quality lichen-derived vitamin D3 supplement, coupled with safe sun exposure when possible. Understanding these unique plant-based sources empowers individuals to make informed choices for their health and dietary needs.

Link to relevant article on Vegan Society's website

Key Takeaways

• Primary Source: The most reliable plant-based source for vitamin D3 is lichen, a symbiotic organism combining a fungus and an alga.
• Vegan Supplements: Lichen and microalgae extracts are used to produce high-quality, vegan-certified vitamin D3 supplements.
• Mushrooms Offer D2: Most mushrooms, when exposed to UV light, primarily produce vitamin D2 (ergocalciferol), a different form of the vitamin.
• Fortified Foods: Many plant-based products, including milks, cereals, and juices, are fortified with vitamin D (typically D2).
• D3 Superiority: Research indicates that vitamin D3 is generally more effective than D2 at increasing and maintaining blood vitamin D levels.
• Sunlight Matters: Safe sun exposure remains a key way for the body to synthesize its own vitamin D, regardless of diet.

FAQs

Question: Are most mushrooms a good source of vitamin D3? Answer: No, most mushrooms, even when exposed to UV light, produce vitamin D2 (ergocalciferol), not vitamin D3 (cholecalciferol).

Question: How can I tell if a fortified plant milk has vitamin D3? Answer: You need to check the ingredients label carefully. Many products are fortified with vitamin D2, but a vegan D3 source from lichen or algae is usually specified.

Question: Is vitamin D3 from lichen as effective as animal-derived D3? Answer: Yes, studies suggest that lichen-derived vegan D3 is equally as effective in potency and bioavailability as animal-derived D3 for raising blood levels.

Question: Can I get enough vitamin D3 just from fortified foods? Answer: For vegans, relying solely on fortified foods is often insufficient to meet daily vitamin D requirements. Supplements are typically recommended, especially in regions with low sun exposure.

Question: What is the difference between vitamin D2 and vitamin D3? Answer: Vitamin D2 comes from plant and fungal sources, while vitamin D3 is primarily from animal sources or lichen/algae. D3 is considered more effective for sustaining vitamin D levels in the body.

Question: Do any common fruits and vegetables contain vitamin D3? Answer: Some studies have found trace amounts of D3 in the leaves of certain plants, like tomatoes, after UV exposure, but these levels are not significant for dietary intake.

Question: Where does vitamin D3 from lichen come from? Answer: Lichen, a symbiotic organism of algae and fungi, can naturally produce vitamin D3 when exposed to sunlight, allowing for its extraction for vegan supplements.

Frequently Asked Questions

Are most mushrooms a good source of vitamin D3?

No, most mushrooms, even when exposed to UV light, primarily produce vitamin D2 (ergocalciferol), not vitamin D3 (cholecalciferol).

How can I tell if a fortified plant milk has vitamin D3?

You need to check the ingredients label carefully. Many products are fortified with vitamin D2, but a vegan D3 source from lichen or algae is usually specified.

Is vitamin D3 from lichen as effective as animal-derived D3?

Yes, studies suggest that lichen-derived vegan D3 is equally as effective in potency and bioavailability as animal-derived D3 for raising blood levels.

Can I get enough vitamin D3 just from fortified foods?

For vegans, relying solely on fortified foods is often insufficient to meet daily vitamin D requirements. Supplements are typically recommended, especially in regions with low sun exposure.

What is the difference between vitamin D2 and vitamin D3?

Vitamin D2 comes from plant and fungal sources, while vitamin D3 is primarily from animal sources or lichen/algae. D3 is considered more effective for sustaining vitamin D levels in the body.

Do any common fruits and vegetables contain vitamin D3?

Some studies have found trace amounts of D3 in the leaves of certain plants, like tomatoes, after UV exposure, but these levels are not significant for dietary intake.

Where does vitamin D3 from lichen come from?

Lichen, a symbiotic organism of algae and fungi, can naturally produce vitamin D3 when exposed to sunlight, allowing for its extraction for vegan supplements.

How can sun-grown mushrooms produce vitamin D3?

While most sun-grown mushrooms mainly produce D2, certain varieties like shiitake have been shown to produce small amounts of D3, likely due to their specific biological makeup, but this isn't a reliable dietary source.