Protein, carbohydrates, fat. Until the 20th century, scientists believed that these were the only essential nutrients we got from food. But in the 1910s, things started to change. Research demonstrated that food actually provided us with important vitamins, and paying attention to vitamins might help reduce our risk of getting sick. By 1948, scientists had identified all of the major vitamins known today, including vitamin D.
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Vitamin D, also known as the “sunshine vitamin” because it’s produced in the body when exposed to sunlight, is important for maintaining physical health but may also benefit mental health. Here’s everything you need to know about Vitamin D, including how to get enough of it on a vegan diet.
What is Vitamin D?
Vitamin D is a fat-soluble vitamin that helps the body absorb calcium and phosphorus, nutrients essential for bone health. How much vitamin D you need depends on a few factors. People who live further north need more vitamin D because they don’t get enough sunlight during the winter (for example, in some parts of northern Norway the sun doesn’t rise at all from mid-November to late January). But another factor is age, because as we get older, our ability to make vitamin D decreases.
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According to the medical nonprofit Mayo Clinic, the recommended daily intake of vitamin D for people between the ages of 1 and 70 is 600 international units (IU). People over 70 need about 800 IU, and infants under 1 year old need 400 IU. It is important not to take too much vitamin D. Excessive intake can cause calcium buildup, which can harm the body by negatively affecting not only bones but also the kidneys and heart.
The Importance of Vitamin D
Vitamin D is closely related to calcium, so not getting enough vitamin D can have a negative impact on your bones. In fact, Carl Isonya, MD, says: Yale University School of Medicine This could lead to “increased rates of bone loss in adults and increased incidence of osteomalacia (a softening of the bones) and rickets (a bone deformity disease) in children.”
But vitamin D has other benefits, too: “Many organs and tissues in the body have receptors for vitamin D,” he points out. Harvard Health“This suggests an important role beyond bone health, and scientists are actively investigating other possible functions.” The authoritative publication also notes that research suggests vitamin D may help reduce cancer cell growth, inflammation, and suppress infections in the body.
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But aside from physical health, vitamin D deficiency has also been found to affect mental health. Research suggests that vitamin D deficiency may reduce the chances of depression. For example, one analysis published in 2014 looked at 15 studies on vitamin D and depression. The analysis showed that increasing daily supplementation to 800 units or more could help improve symptoms.
What are Vitamin D supplements made from?
There are two types of vitamin D: vitamin D2 and vitamin D3. In supplements, the latter is often derived from lanolin, a type of wax produced by sheep to keep their wool dry, and so is not usually vegan (it can also be derived from lichen, which is obtained from fungi or algae). Vitamin D2, however, is derived from plants, and so is usually vegan.
Vegan Sources of Vitamin D
Getting enough vitamin D through your diet isn’t always easy, since food sources that contain it are limited. But there are plenty of other ways to get enough, even if you’re vegan. One way is through supplements (we’ll get to that next), but getting enough sunlight is also important. And, although not as abundant as other vitamins, there are some foods that are fortified with vitamin D. Here’s what you need to know:
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1 sunlight
Getting sunlight is one of the best ways to get enough vitamin D. This is because when the sun’s rays hit the cholesterol in your skin cells, it kickstarts the process of synthesizing vitamin D. But you don’t need days of sunshine to make enough of the vitamin: research shows that in the UK, just 13 minutes of sunlight at midday, three times a week during summer, is enough.
It’s important to remember that while the sun helps produce Vitamin D, it can also be very dangerous, causing sunburn and increasing the risk of skin cancer. Always take precautions against the sun when out in the sun by wearing a hat, sunglasses and applying sunscreen.
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2 mushroom
Some mushrooms contain vitamin D because, like humans, they produce it when exposed to sunlight. However, not all mushrooms grow in the light. In fact, some mushrooms can even grow in complete darkness. So, when you’re at the grocery store, check the labels on your mushrooms to see if they contain vitamin D.
Tropicana
3 Fortified beverages
Drinks don’t usually naturally contain vitamin D, but some have the vitamin added to them. Look for juices that have the nutrient added, like Tropicana’s No Pulp Calcium + Vitamin D. Plant-based milks often contain vitamin D as well.
Kellogg’s
Four Fortified Cereal
Like milk and juice, cereals are often fortified with vitamins. Many cereals contain a non-vegan version of vitamin D3, but some contain plant-based D2. For example, Kellogg’s Fruit and Fiber contains vitamin D, and the brand has confirmed in the past that the cereal is vegan. Ready Brek is also free of animal products and contains several vitamins, including vitamin D.
Best Vegan Vitamin D Supplements
The truth is, it’s not easy to get enough vitamin D from food alone. Plus, many of us live in places where it doesn’t get sunny all year round. But don’t worry! If you’re struggling to increase your intake, vegan vitamin D supplements are here to help. Here are some of the best ones:
Ora Organic
1 Ora Organic
New Zealand brand Ora Organics strives to make its products using as many plant-based, organic ingredients as possible, which is why their Vitamin D3 tablets are made from lichen rather than lanolin, and the brand recommends taking these tablets with breakfast to aid absorption.
Find it here
Garden of Life
2 My Kind Organic
If you don’t like swallowing capsules or tablets, Mykind Organics Vitamin D3 is another great option, but it comes in a spray form. And best of all, it tastes like vanilla.
Find it here
Seeds of the Future
3 Seeds of the Future
Future Kind says that lanolin is “yucky” (and we’d have to agree), which is why their supplement uses lichen-derived vitamin D3. Plus, when you buy from Future Kind, you’ll get “Kind Coins” that you can use for future discounts or donate to animal shelters.
Find it here
Chewies
Four Chewies
One of the best ways to take your vitamins is in gummy form, so they feel less like a chore and more like a treat. Chewwies Vegan Vitamin D3 Gummies with a delightful lemon flavor are suitable for both adults and children.
Find it here
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Charlotte is an editor and writer at VegNews based in sunny Southsea on the south coast of England.
