Vitamin D is one of the trickier nutrients to get enough of on a vegan diet, since the two richest dietary sources — oily fish and eggs — are both off the table. The good news is that with the right combination of mushrooms, fortified foods, and a supplement over autumn and winter, it's entirely possible to maintain healthy levels on a fully plant-based diet.
Vitamin D is a group of related fat-soluble nutrients, of which D2 and D3 are the most important for human health. D3 is unusual in that the body can make it itself, synthesised in the skin from sunlight exposure — but sunlight isn't a reliable year-round source, particularly in colder climates like the UK. Vitamin D helps the body absorb calcium, phosphorus, and magnesium, all essential for healthy bones, and also supports immune function. Low levels are common in colder climates and can contribute to bone softening and, in children, rickets.
Why is vitamin D harder to get on a vegan diet?
The two most common dietary sources of vitamin D3 for most people are oily fish (particularly salmon and shellfish) and eggs — neither of which fit a vegan diet. Fortunately, there are still several genuinely vegan-friendly ways to get enough.
Best vegan sources of vitamin D
Mushrooms
Mushrooms are one of the only natural plant sources of vitamin D, specifically vitamin D2. This only applies to mushrooms exposed to light while growing, so mushrooms grown entirely in the dark won't provide meaningful levels — check the packaging or look for "UV-exposed" or "vitamin D" labelling where available.
Fortified foods
A range of everyday foods are fortified with vitamin D, including orange juice, breakfast cereal, and plant milks such as soya, almond, and rice milk. These aren't always marketed specifically at vegans, so it's worth checking the label for a meaningful amount — look for around 2.5mcg (100 IU) or more per serving.
Dietary supplements
Vegan-friendly, gelatine-free vitamin D supplements are widely available, either as part of a multivitamin or as a standalone product. Given how limited dietary sources are, a daily supplement is often the most reliable way for vegans to maintain healthy levels, particularly over autumn and winter.
How to improve vitamin D absorption
Vitamin D is fat-soluble, meaning it's absorbed better alongside dietary fat. Foods high in healthy fats — such as nuts, seeds, and avocados — can improve absorption, so it's worth taking a vitamin D supplement with a meal rather than on an empty stomach. One study found a high-fat meal increased vitamin D absorption by as much as a third.
FAQ
Can vegans get enough vitamin D from food alone?
It's difficult, but not impossible, with a combination of mushrooms and fortified foods. Most vegans still benefit from a daily supplement, particularly during autumn and winter when sunlight exposure is limited.
Do all mushrooms contain vitamin D?
No — only mushrooms that have been exposed to light (natural or UV) during growing contain meaningful levels. Mushrooms grown entirely in the dark won't provide much vitamin D.
Is vitamin D2 as effective as vitamin D3?
Both raise vitamin D levels, though some research suggests D3 may be somewhat more effective at raising and maintaining blood levels. As D2 is the only vegan-friendly form, it remains the right choice for a plant-based diet.
