Vitamin D – why it’s so important and the best ways to get it if you’re vegan

Vitamin D is a nutrient that vegans need to pay particular attention to – especially during the winter months. Although the human body can itself synthesize Vitamin D when exposed to sunlight, such that being outside for just 20 or 30 minutes on a sunny day can provide you with your daily Vitamin D requirement, most food sources of Vitamin D are animal in origin. So, if you’re not getting it from sunlight, you should be aware of how you can remedy this with good vegan Vitamin D sources.

Mushrooms are the only plant food that is a natural source of Vitamin D, although the amount they contain can be extremely low, unless they have been exposed to UV light whilst growing. However, Vitamin D is added to many vegan products, such as plant milks, cereals, and spreads. Aside from this, there are good Vitamin D supplements available. Many people, even if they aren’t vegan, take Vitamin D supplements in the winter, to compensate for the lack of sunlight.

There are two forms of Vitamin D, known as D2 and D3, and both are available in supplement form. Whilst some Vitamin D2 supplements are made from sheep’s wool, vegan Vitamin D2 and D3 supplements, derived from lichen, are available. There is some evidence that D3 is slightly more effective than D2 at increasing Vitamin D levels in the bloodstream. Vitamin D is fat-soluble – so, whichever form you consume it in, it is best to ensure that you take it with food that contains a reasonable amount of fat. 

Why do we need it? Vitamin D performs several crucial functions for the human body. It facilitates the absorption of calcium and phosphorous, both of which are essential for maintaining bone health, from food. Vitamin D also helps to regulate immune system functioning and to reduce inflammation, and there is evidence that it may help to prevent depression, and to reduce the risk of developing diabetes and certain types of cancer. 

What happens if we don’t get enough? Insufficient Vitamin D intake will lead to an increased risk for various health conditions: it can cause weak, brittle bones, make one more susceptible to infections due to a weakened immune system, and more prone to depression. It can also cause tiredness, hair loss, and slow wound healing.