Vegan sources of vitamin D

Vitamin D is unique compared to other vitamins. Even though you can get it from various food sources, your body can also make it. When you expose your skin to sunlight, your body has the ability to convert cholesterol into vitamin D, which also acts as a hormone.

Many of the foods highest in vitamin D come from animals. However, there are good sources of this vitamin that are vegan-friendly.

You may see vitamin D content listed in micrograms (mcg or μg) or international units (IU). A microgram of vitamin D is equivalent to 40 IUTrusted Source.

Here are some of the best vegan sources of vitamin D.

Fortified soy milk

One cup of soy milk fortified with vitamin D contains about 2.9 mcg (116 IU) of vitamin D.

It’s important to check the label before buying a brand of soy milk to see if vitamin D is included. Brands that aren’t fortified contain very little vitamin D.

Mushrooms

Mushrooms are one of the only non-animal sources that contain a significant amount of vitamin D.

Mushrooms grown in the dark may not contain a significant amount of vitamin D. However, mushrooms exposed to ultraviolet light when growing may contain about 450 IU per 100 gram serving.

Mushrooms contain vitamin D-2, while animal products contain vitamin D-3. ResearchTrusted Source has found that vitamin D-2 might not be as bioavailable as vitamin D-3 but can still raise vitamin D levels.

Fortified cereals

Many breakfast cereals and brands of oatmeal are fortified with vitamin D. Cereals fortified with vitamin D will usually list the vitamin in the nutritional information.

The amount of vitamin D found in fortified cereals can vary between brands. Most typically contain between 0.2 to 2.5 mcg (8 to 100 IU) per serving.

Fortified orange juice

Not all orange juices are fortified with vitamin D. However, brands that are fortified may contain up to 2.5 mcg (100 IU) per serving.

Juices that are fortified with vitamin D will typically mention this on the packaging.

Fortified almond milk

Fortified almond milk contains about 2.4 mcg (96 IU) of vitamin D per serving. Many brands of almond milk are also fortified with calcium.

Fortified rice milk

Rice milk fortified with vitamin D contains about 2.4 mcg (96 IU) per serving. Some brands of rice milk may also be fortified with other nutrients such as vitamin A and vitamin B-12

Sunshine

Although sunshine isn’t a food, it’s a great source of vitamin D for vegans.

Stepping out into the sun for about 10 to 30 minutes three times a week is enough for most people. However, people with darker skin may need more sun exposure than people with light skin to reap the same benefits.

Try to limit your sun exposure, as too much time spent in the sun can damage your skin, cause sunburn, and increase your risk of skin cancer.