I am a vegan. How can I fulfill my requirement for vitamin D?

Medically Reviewed by Checkmark Medically Reviewed By: Garima Dev Verman
As a vegan, what are some ways I can get enough vitamin D?
You can still get enough vitamin D if you are vegan and do not consume meat or milk products by getting enough exposure to sunlight and including in your diet foods such as maitake mushrooms, portobello mushrooms, chanterelle mushrooms, and soy milk, almond milk, orange juice or cereal when they are fortified with vitamin D.

Vitamin D is essential for strong bones, as it helps the body absorb calcium and phosphorus. It also plays a critical role in muscle function, immune system support, and mood regulation. Low levels of vitamin D have been linked to an increased risk of various health conditions. This article discusses why vegans are more prone to vitamin D deficiency and ways to fulfil vitamin D requirements with a vegan diet.

Are vegans more prone to vitamin D deficiency?

A vegan diet eliminates any type or form of animal products from the diet. Vegans may be more prone to vitamin D deficiency because vitamin D is primarily found in animal-based foods such as oily fish, egg yolks, and liver. While it is possible to get vitamin D from plant-based sources such as fortified foods like certain cereals, plant-based milk, and some mushrooms, the amounts can be quite low if you do not follow a properly balanced diet.

Also, factors such as geographic location, season, time of day, and skin pigmentation can affect how much vitamin D the body produces from sunlight. Therefore, it can be challenging for vegans who live in areas with limited sunlight to get enough vitamin D from sunlight alone.

How to suffice for vitamin D requirements with veganism?

Vegans can increase their vitamin D intake by eating vitamin D-fortified foods, taking vitamin D supplements, or spending time in the sun (while being mindful of the risks of sun exposure and skin cancer). 

It isn’t okay to ignore even a slight deficiency of vitamin D. If you are a vegan and you do not consume non-vegetarian foods and milk products, you can still get your required amount of vitamin D. Mushrooms, Soy Milk, Almond Milk, and fortified orange juice are some of the foods that include a high amount of vitamin D.

A brief list of various vegan foods that are good sources of vitamin D is given below:

FOODSERVINGVITAMIN D (IU)
Maitake mushrooms **1 cup, diced786
Portobello mushrooms **1 cup, sliced634
Soy milk, original, fortified with vitamin D1 cup120*
Almond milk, original, fortified with vitamin D1 cup100*
Chanterelle mushrooms, raw**1 cup114
Orange juice, fortified with vitamin D1 cup100*
Soy yogurt, fortified with vitamin D150 grams80*
Ready-to-eat cereal, fortified with vitamin D¾ – 1 cup40*

Remember, it is essential to monitor vitamin D levels through blood tests and consult with a healthcare professional to determine the appropriate level of supplementation.

**Exposing mushrooms to UV light causes measurable increases in the vitamin D2 content; amount of vitamin D2 will vary depending on the type of light and duration of exposure.
*May vary depending on product.

Disclaimer: Medical Science is an ever evolving field. We strive to keep this page updated. In case you notice any discrepancy in the content, please inform us at [email protected]. You can futher read our Correction Policy here. Never disregard professional medical advice or delay seeking medical treatment because of something you have read on or accessed through this website or it's social media channels. Read our Full Disclaimer Here for further information.

Disclaimer
Medical Science is an ever evolving field. We strive to keep this page updated. In case you notice any discrepancy in the content, please inform us at [email protected]. You can further read our Correction Policy here. Never disregard professional medical advice or delay seeking medical treatment because of something you have read on or accessed through this website or it's social media channels. Read our Full Disclaimer Here for further information.

150,744FansLike
1,187FollowersFollow
250SubscribersSubscribe

Subscribe to our newsletter

Stay updated about fake news trending on social media, health tips, diet tips, Q&A and videos - all about health