Which plants give vitamin D? Exploring natural and fortified sources

January 7, 2026 •

3 min read

An estimated 1 billion people worldwide are vitamin D deficient, highlighting the importance of understanding dietary sources. For those following a plant-based diet, answering the question of which plants give vitamin D is crucial for maintaining proper health and avoiding deficiency. This article explores natural plant-based options and explains how fortification can bridge the nutritional gap.

Quick Summary

The only reliable natural plant source of vitamin D is mushrooms exposed to ultraviolet light, which produce vitamin D2. Many plant-based foods, such as milks and cereals, are fortified with vitamin D2 or vegan-sourced D3, providing alternative dietary sources.

Key Points

Mushrooms are the primary natural source: When exposed to ultraviolet (UV) light, mushrooms convert a precursor into vitamin D2.
Not all mushrooms contain vitamin D: Only wild or intentionally UV-exposed mushrooms contain significant levels; most commercially grown mushrooms are cultivated in the dark.
Fortified foods are a crucial alternative: For those on a plant-based diet, fortified products like cereals, plant milks (soy, almond), tofu, and orange juice are a reliable source.
Vitamin D3 can be vegan: While D3 is typically animal-sourced, vegan D3 is available in supplements derived from lichen.
Consider supplements for optimal levels: For many, especially those with limited sun exposure, relying on food alone may not be enough, making a vegan-friendly supplement a good option.
UV exposure boosts potency: You can expose sliced mushrooms to midday sun for 15-60 minutes to increase their vitamin D2 content at home.
D3 is more effective than D2: Studies suggest that vitamin D3 is more effective at raising and sustaining blood vitamin D levels than D2, although D2 is still beneficial.

Mushrooms: The Primary Natural Plant-Based Source

While most plants don't naturally contain significant amounts of vitamin D, fungi are a unique exception. Mushrooms produce a precursor to vitamin D2 called ergosterol, which converts into ergocalciferol (vitamin D2) when exposed to ultraviolet (UV) light, much like human skin produces vitamin D3 from sunlight.

How to Maximize Vitamin D in Mushrooms

Not all mushrooms contain high levels of vitamin D. The concentration depends heavily on their light exposure during growth or post-harvest.

UV-Exposed Mushrooms: Many commercially available mushrooms are now explicitly labeled as being UV-exposed, and can contain significant amounts of vitamin D2. Some varieties, like UV-exposed maitake and portobello mushrooms, can provide more than the recommended daily intake in a single serving.
Wild Mushrooms: Certain wild mushrooms, such as morels and wild chanterelles, absorb UV light naturally and are excellent sources. However, caution is required, as poisonous wild mushrooms exist, so only consume those from a trusted source.
At-Home UV Exposure: It's possible to increase the vitamin D content of your store-bought mushrooms at home. By slicing them and placing them gill-side up in direct midday sunlight for 15 to 60 minutes, you can significantly boost their vitamin D2 levels.

List of Plant-Based Vitamin D Sources

Beyond UV-exposed mushrooms, the vast majority of dietary plant-based vitamin D comes from fortification. Here is a list of common sources:

Mushrooms: As discussed, UV-exposed maitake, portobello, and shiitake contain high levels of D2.
Fortified Plant Milks: Options like soy, almond, and oat milk are frequently fortified with vitamin D2 or vegan-sourced D3.
Fortified Cereals and Orange Juice: Many breakfast cereals and some brands of orange juice are fortified to help meet daily requirements.
Lichen: This unique organism, a symbiotic relationship between a fungus and algae, is a source of vegan D3 used in some supplements.

The Role of Fortified Foods

Because most plants and fungi have limited natural vitamin D content, fortification plays a crucial role in providing this nutrient for those on a plant-based diet. Fortified products, including tofu, cereals, and plant-based milks, are readily available and make meeting nutritional needs much easier. It is important to always check the nutritional information on product labels to confirm whether they are fortified with vitamin D and to check the source, especially if a vegan D3 is preferred over D2.

The Difference Between Vitamin D2 and D3

When considering plant-based sources, it is helpful to understand the distinction between the two main forms of vitamin D.

Comparison Table: Vitamin D2 vs. Vitamin D3


Feature	Vitamin D2 (Ergocalciferol)	Vitamin D3 (Cholecalciferol)
Typical Source	Fungi (e.g., mushrooms), yeast, and fortified foods.	Animals (e.g., fish, egg yolks) and human skin's sun exposure. Vegan D3 is derived from lichen.
Natural Occurrence	Produced by mushrooms when exposed to UV light.	Produced in animal skin from sun exposure; found in animal-derived foods. Recently discovered in some algae and plants.
Effectiveness	Effectively raises vitamin D blood levels, but potentially less potent than D3.	Considered more potent and effective at raising and maintaining overall vitamin D blood levels.
Dietary Relevance	The most common form in fortified plant-based foods.	Can be sourced from lichen for vegan diets or fortified foods.

The Importance of Other Vitamin D Strategies

While certain plant sources and fortified foods are valuable, they should not be your only approach. Sunlight exposure is a major natural source, triggering your body to produce its own vitamin D3. For those who can't get sufficient sun exposure, particularly during winter months or for those with darker skin, supplements are often recommended.

For more detailed information on vitamin D metabolism and its sources, consider exploring research from authoritative sources like the National Institutes of Health (NIH) or scientific reviews, such as the one published in the Frontiers in Plant Science.

Conclusion

In summary, while the list of plants that naturally produce significant amounts of vitamin D is short, relying primarily on fungi is a viable option for those on a plant-based diet. UV-exposed mushrooms are the only natural, unfortified food source that can provide a substantial amount of vitamin D2. Beyond this, a wide array of fortified plant-based milks, cereals, and juices are available. For optimal vitamin D levels, a combination of safe sun exposure, fortified foods, and potentially a vegan-friendly supplement (which might be D3 from lichen) is the most comprehensive strategy, especially for vegans and those with limited sun exposure.

Frequently Asked Questions

The only reliable natural plant-based source of vitamin D is wild or UV-exposed mushrooms, which contain vitamin D2. Other plant foods like leafy greens and fruits contain negligible amounts unless fortified.

No, vegetables like spinach, broccoli, and cauliflower contain little to no detectable vitamin D. They do, however, offer a wide range of other important nutrients.

Vitamin D2 is the form produced by fungi (like mushrooms) when exposed to UV light. Vitamin D3 is the form produced by human skin and animals when exposed to sunlight, though a vegan version can be sourced from lichen for supplements.

Yes, for those on a plant-based diet, fortified foods are a crucial and reliable source of vitamin D. Products commonly fortified include plant-based milks (soy, almond, oat), cereals, and some orange juices.

Some studies suggest that vitamin D3 may be more effective at raising and maintaining vitamin D blood levels than D2. However, both forms are absorbed and utilized by the body, and both contribute to overall vitamin D status.

Vegans can ensure adequate vitamin D intake by regularly consuming UV-exposed mushrooms and fortified foods. In regions with limited sunlight or for individuals with low sun exposure, taking a vegan D3 supplement derived from lichen is a safe and effective strategy.

Yes, you can. Slicing fresh mushrooms and exposing them to direct midday sunlight for 15 to 60 minutes can significantly increase their vitamin D2 content.