Vitamin D for Vegans Life – Made Easy!
Living a vegan life is great, but it also brings some challenges. One big challenge is getting enough vitamin D every day. That’s because foods like salmon, egg yolks, and shellfish are high in vitamin D—but vegans don’t eat these. So, it can feel like a puzzle trying to get the right nutrients.
Even people who eat everything sometimes don’t get enough vitamin D. One study found that about 41.6% of people in the U.S. don’t have enough vitamin D. That’s almost half the people!
Vitamin D for Vegans can be even more of a concern, since plant-based foods don’t usually have much of it. So, where can vegans get their vitamin D? Are supplements helpful? And how much vitamin D do we really need? Don’t worry—this guide will help you with all these questions.
Why Is Vitamin D Important?
Vitamin D is like a helper inside your body. It helps you use calcium and phosphorus from your food. These minerals keep your bones strong.
If you don’t have enough vitamin D, your bones can become weak and break easily.
Vitamin D also helps your immune system. A study from 2011 showed that low vitamin D can make your immune system weak. You could get sick more often.
Another study in 2013 found that low vitamin D can make people feel sad or depressed.
Some scientists also think that vitamin D might help prevent cancer and heart problems, but we need more research to be sure.
Vitamin D and Vegans: What You Need to Know
Vitamin D for Vegans can be tricky, especially when there isn’t enough sunlight. Vitamin D is special because your body can make it from sunlight. When the sun touches your skin, it changes something in your body into vitamin D.
Vitamin D is measured in two ways:
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Micrograms (mcg)
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International Units (IU)
Just remember: 1 mcg = 40 IU
Vegan Foods with Vitamin D
Here are some vegan-friendly foods that may help you get vitamin D:
1. Fortified Soy Milk
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Some soy milk has extra vitamin D added.
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One cup gives about 2.9 mcg (116 IU).
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Always check the label to see if it’s “fortified.”
2. Mushrooms
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Mushrooms exposed to UV light have more vitamin D.
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100 grams can give you about 450 IU.
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Mushrooms have vitamin D2, which is not as strong as D3, but still helpful.
3. Fortified Breakfast Cereal & Oatmeal
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Some cereals have added vitamin D.
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One serving gives 0.2 to 2.5 mcg (8 to 100 IU).
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Look at the nutrition label to check.
4. Fortified Orange Juice
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Not all orange juices have vitamin D.
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If fortified, one glass gives 2.5 mcg (100 IU).
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Read the label to be sure.
5. Fortified Almond Milk
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Gives about 2.4 mcg (96 IU) per cup.
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Often also includes calcium, which is great for bones.
6. Fortified Rice Milk
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One glass has about 2.4 mcg (96 IU).
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Some brands also add vitamin A and B-12 for extra nutrition.
Sunlight – Your Natural Vitamin D Source
Sunlight is one of the best ways to get vitamin D.
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Just 10 to 30 minutes, 3 times a week, is often enough.
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People with darker skin may need more time in the sun.
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Be careful not to stay too long, as it can burn your skin or even cause skin cancer. Use sunscreen or wear a hat when needed.
Vitamin D Supplements for Vegans
Vitamin D for Vegans is important, especially since it’s hard to get enough from plant-based foods alone. If you’re vegan, you can also take vitamin D supplements. Just make sure the supplement is vegan-friendly (some are made from animals).
💡 Tip: Take vitamin D supplements with a meal that has fat (like nuts, seeds, or avocados). This helps your body absorb more vitamin D.
A study showed that people who took vitamin D3 with a fatty meal had 32% higher vitamin D levels in their blood after 12 hours.
Top Vegan Vitamin D3 Brands
Here are a few good vegan supplement brands:
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Doctor’s Best – Plant-Powered D3
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Country Life – Vegan D3 Essentials
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MRM – Sustainable Vegan D3
These are made from plants and are perfect for vegans.
How Much Vitamin D Do You Need?
According to the National Institutes of Health, most people need:
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400 to 800 IU daily (or 10 to 20 mcg)
Older people usually need more vitamin D than younger ones.
Signs You May Not Have Enough Vitamin D
Some signs that your body may be low on vitamin D:
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Getting sick often
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Weak bones
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Feeling sad or tired
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Wounds heal slowly
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Hair thinning
Some people (like African Americans and Hispanics) are more likely to have low vitamin D.
Summary – Easy Tips for Vitamin D
Being vegan doesn’t mean you can’t get enough vitamin D. Here are three easy ways:
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Eat fortified foods like soy milk, almond milk, and cereals.
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Take vegan vitamin D supplements daily.
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Enjoy sunlight (10–30 minutes, 3 times a week).
By doing these things, you’ll keep your bones strong, your mood balanced, and your body healthy—even on a fully vegan diet!
