Madeleine Hull
Vitamin D is an essential nutrient that helps our bodies absorb calcium and supports bone health. While most vitamin D comes from exposure to sunlight, it can be challenging to get enough of it through sun exposure alone due to various factors such as cloud coverage, clothing, and sunscreen use. This is especially true for those following a vegetarian or vegan diet, as vitamin D is primarily found in animal products. However, there are several ways for vegetarians to increase their vitamin D intake, including safe sun exposure, incorporating vitamin D-rich foods, and taking supplements.
How to increase vitamin D in a vegetarian diet
| Characteristics | Values |
|---|---|
| Sun exposure | Expose face, arms, legs, or back to sunlight for 5–30 minutes twice a week without sunscreen |
| Supplements | Vitamin D2 or D3 supplements; D3 is more effective and recommended by doctors |
| Fortified foods | Fortified orange juice, yogurt, soy yogurt, cereals, plant-based milk, and margarine |
| Eggs | Egg yolks provide vitamin D, with free-range or organic eggs having more |
| Mushrooms | Wild mushrooms, especially when exposed to UV light |
| Dairy | Cow's milk, some cheeses |
| Other | Calcium, vitamin C, and vitamin K1 can also help with vitamin D absorption |
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What You'll Learn
Sun exposure
However, it can be challenging to meet your vitamin D needs through sun exposure alone. Factors such as cloud coverage, long-sleeve clothing, winter gear, and sunscreen can limit the effectiveness of sun exposure. Sunscreen is essential for protecting against skin cancer, but it also blocks the UV rays necessary for vitamin D production. The American Academy of Dermatology urges people not to rely on the sun as a source of vitamin D due to the risk of skin cancer from excess sun exposure.
Geographical location and climate can also impact the practicality of achieving sufficient sun exposure. For example, those living in the Northern Hemisphere or in regions with long winters may have limited access to sunlight during certain times of the year. The U.S. Navy has published guidelines indicating that summer is the best season for Vitamin D conversion, and locations closer to the equator are more effective.
To optimize sun exposure for vitamin D production, aim to expose your face, arms, legs, or back to sunlight for 5-30 minutes twice a week without sunscreen. This duration is generally sufficient to generate optimal vitamin D levels while minimizing the risk of skin cancer.
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Vitamin D-rich foods
Vitamin D is primarily found in animal products, but there are some vegetarian options you can include in your diet. Vitamin D, often referred to as the "sunshine vitamin", is naturally synthesized in the skin when exposed to sunlight. However, it can be difficult to get enough vitamin D from sunlight alone due to factors such as cloud coverage, clothing, and sunscreen use.
Wild Mushrooms
Mushrooms are a good source of vitamin D, especially when exposed to UV light. Wild mushrooms grown in their natural environment of dark, damp places with limited sunlight contain vitamin D2, a plant-based form of vitamin D. When farmed under a UV lamp, they become an even richer source of vitamin D2. The vitamin D content in mushrooms varies depending on the type of mushroom and the duration of UV exposure.
Fortified Foods
Fortified foods are a great way for vegetarians to increase their vitamin D intake. Many plant-based milk alternatives, such as almond, coconut, soy, and oat milk, are fortified with vitamin D. These fortified milk options can provide around 2.5 to 3.6 mcg of vitamin D per cup. Additionally, other fortified products like cereals, margarines, and orange juice can also contribute to your daily vitamin D requirements.
Eggs
Eggs are another source of vitamin D for vegetarians who include them in their diet. The amount of vitamin D in egg yolks depends on the chicken's diet and access to the outdoors. Eggs sourced from chickens fed vitamin-D-enriched feed or allowed to roam outdoors tend to have higher levels of vitamin D. Free-range or organic eggs are more likely to provide a higher vitamin D content.
Dairy Products
Some dairy products, such as cheese, also contain vitamin D, although the levels can vary depending on the manufacturing process. Soft cheeses typically offer very little vitamin D, while some harder cheeses may contain more. Additionally, dairy products like milk and yoghurt can be fortified with vitamin D, providing an additional source for vegetarians who consume dairy.
While including these vitamin D-rich foods in your diet is beneficial, it's important to note that you may also need to consider supplements, especially if you live in an area with limited sunlight or have specific dietary restrictions. Consult with a healthcare professional to determine the right approach for your individual needs.
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Fortified foods
Vitamin D is primarily found in animal products, so vegetarians may need to be mindful of their vitamin D intake. Fortified foods are a great way to supplement this. Fortified plant-based milk options include almond, coconut, soy, and oat milk, which provide around 2.5 to 3.6μg of vitamin D per cup. In the US, cow's milk is also fortified with vitamin D, providing around 111 IU of vitamin D per cup.
Many grain products, including cereals, are also fortified with nutrients like vitamin D. Bread made with VitaD bakers' yeast is another option, as bakers' yeast can naturally produce vitamin D when exposed to UV light. Fortified orange juice is another way to boost your vitamin D intake, and some yogurts and soy yogurts are also fortified with vitamin D.
While fortified foods are a great way to increase your vitamin D intake, it's important to note that your diet will likely only cover a small proportion of your daily vitamin D requirement. Safe sun exposure and supplements can also help ensure you're getting enough vitamin D.
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Supplements
If you are concerned that you are not getting enough vitamin D from your diet, supplements can be a reliable and consistent source. Vitamin D supplements are available in many forms, such as tablets, gummies, and sprays, making it convenient for both children and adults to use.
Vitamin D2 and vitamin D3 supplements are the two main types available. Vitamin D3 tends to raise vitamin D levels higher and for longer. A 2023 review of studies found that vitamin D3 was more effective when administered in daily or weekly doses. It is important to note that exceeding the Reference Daily Intake (RDI) of 10-20 mcg (400-800 IU) for extended periods is not recommended, as it may lead to toxicity. The specific dosage recommended for you may vary depending on factors such as your age, geographical location, and individual needs. For instance, after the age of 70, the recommended daily intake increases to 800 IU.
It is always advisable to consult your doctor or healthcare provider to determine the appropriate dosage for you. They can guide you in choosing a safe and suitable supplement to ensure you get sufficient vitamin D while avoiding potential harm from excessive intake.
While supplements can be a convenient way to boost your vitamin D levels, it is also beneficial to include vitamin D-rich foods in your diet, such as certain mushrooms, egg yolks, dairy products, and fortified foods like plant-based milk alternatives, cereals, and orange juice. Additionally, safe sun exposure can help increase your vitamin D levels, as it is naturally synthesized in the skin when exposed to sunlight. However, this may not always be practical or sufficient, especially if you live in an area with limited sunlight.
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Egg yolks
The amount of vitamin D in an egg yolk depends on the chicken's diet and access to the outdoors. Eggs sourced from chickens fed vitamin-D-enriched feed or exposed to UVB light will contain higher amounts of vitamin D. Free-range or organic eggs tend to have more vitamin D. The vitamin D content in eggs can also be increased by exposing the egg yolk directly to UVB light.
One egg yolk will give you about 40 IUs of vitamin D, but it is recommended that you do not try to get your daily vitamin D just from eggs, as they contain about 200 milligrams of cholesterol per egg. According to a March 2019 JAMA study, having too much dietary cholesterol from eating eggs was correlated with a higher risk of cardiovascular disease.
If you are unable to get enough vitamin D from eggs and sunlight, you can take a vitamin D supplement. Vitamin D supplements come in various forms, such as tablets, gummies, or sprays, and your doctor or pharmacist can recommend a safe dosage.
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Frequently asked questions
You can increase your vitamin D intake by consuming vitamin D-rich foods such as egg yolks, wild mushrooms, and vitamin D-fortified foods like plant-based milk, cereals, and orange juice. Additionally, safe exposure to sunlight can help boost your vitamin D levels, as it is naturally synthesized in the skin when exposed to UVB rays.
There are several vitamin D-fortified foods available that can be included in a vegetarian diet. This includes plant-based milk alternatives like almond milk, coconut milk, soy milk, and oat milk. Fortified cereals and orange juice are also good options to increase your vitamin D intake.
Yes, apart from dietary sources, you can increase your vitamin D levels by spending time in the sun without sunscreen. Exposing your skin to sunlight allows it to absorb UVB rays and produce vitamin D. However, it is important to note that excessive sun exposure can increase the risk of skin cancer. If sun exposure is limited, you can also consider taking vitamin D supplements, but it is recommended to consult a healthcare professional to determine a safe dosage.
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