Vitamin D Foods for Vegetarians: 6 Excellent Sources to Boost Your Intake

Vitamin D is a crucial fat-soluble nutrient that plays a vital role in maintaining bone health, supporting immune function, and regulating mood. However, obtaining adequate vitamin D can be challenging for vegetarians, as many of the richest sources are animal-based products like fatty fish.

The recommended daily intake for most adults is 15 micrograms (600 IU) of vitamin D, according to health authorities. If you follow a vegetarian diet, understanding which foods contain this essential nutrient is key to preventing deficiency and maintaining optimal health.

Here are six excellent sources of vitamin D that fit within a vegetarian lifestyle.

1. Natural Sunlight Exposure

One of the most natural and effective ways to boost your vitamin D levels is through controlled sun exposure. Your skin has the remarkable ability to synthesize vitamin D when it comes into contact with ultraviolet B (UVB) rays from sunlight.

For most individuals, exposing your arms, legs, face, or back to direct sunlight for approximately 5-30 minutes, twice weekly, can help maintain adequate vitamin D levels. However, the amount of vitamin D your body produces depends on several factors:

• Geographic location and latitude
• Season and time of year
• Time of day
• Weather conditions and cloud coverage
• Air quality and pollution levels
• Your skin tone and melanin content
• Age (older adults produce less vitamin D)
• Sunscreen application

People with darker skin tones or older adults may need longer sun exposure—sometimes more than 30 minutes—to produce sufficient vitamin D. However, it’s important to balance vitamin D production with skin cancer prevention. Excessive sun exposure can increase skin cancer risk, so dermatologists recommend not relying solely on sunlight for your vitamin D needs.

2. UV-Exposed Mushrooms

Mushrooms are unique among plant-based foods because they can naturally produce vitamin D when exposed to ultraviolet light—similar to how human skin produces it from sunlight. This makes them an exceptional vitamin D source for vegetarians and vegans.

The vitamin D content varies significantly based on whether the mushrooms have been exposed to UV light:

• White mushrooms (UV-exposed): One cup can provide approximately 18.3 mcg (735 IU) of vitamin D
• Portobella mushrooms (UV-exposed): One cup can deliver about 23.9 mcg (958 IU) of vitamin D

Recent research suggests that UV-treated mushrooms may effectively meet vitamin D requirements, though more long-term studies are needed. When shopping for mushrooms, look for labels that specifically mention vitamin D content or UV exposure. Standard mushrooms grown in dark conditions contain minimal vitamin D.

You’re more likely to find UV-exposed mushrooms at specialty grocery stores, natural food markets, or farmers markets. Some varieties you might encounter include white button mushrooms, cremini, portobello, shiitake, and oyster mushrooms that have been treated with UV light.

Important safety note: Only purchase mushrooms from reputable sources. Wild mushroom foraging can be dangerous if you’re not properly trained, as poisonous varieties can cause severe illness or even death.

3. Egg Yolks from Quality Sources

Eggs are a valuable vitamin D source for lacto-ovo vegetarians. The yolk specifically contains this nutrient, though the amount can vary considerably based on how the chickens were raised and fed.

Several factors influence the vitamin D content in eggs:

• Chicken diet: Hens fed vitamin D-enriched feed produce eggs with significantly higher vitamin D levels in the yolks
• Outdoor access: Free-range chickens exposed to natural sunlight lay eggs with more vitamin D
• Production methods: Vitamin D-enriched feed is more effective than sun exposure alone for increasing egg vitamin D content

When shopping for eggs, look for these labels to maximize vitamin D intake:

• Free-range or pasture-raised eggs
• Organic eggs
• Eggs labeled as “vitamin D enriched” or “enhanced”

One large egg yolk typically contains around 1 mcg (37 IU) of vitamin D, though enriched varieties may contain substantially more.

4. Select Cheese Varieties

Cheese naturally contains small amounts of vitamin D, making it a convenient addition to a vegetarian diet. However, the quantities are modest, and levels vary depending on the cheese type and production method.

Here’s the approximate vitamin D content in common cheese varieties (per 1-ounce serving):

• Fontina: 0.09 mcg (3.45 IU)
• Monterey: 0.1 mcg (3.74 IU)
• Cheddar: 0.1 mcg (4.08 IU)
• Mozzarella: 0.1 mcg (4.54 IU)

Generally, harder and aged cheeses contain slightly more vitamin D than soft varieties like cream cheese, cottage cheese, or ricotta, which offer minimal amounts. Some manufacturers fortify their cheese products with additional vitamin D—this information will be clearly stated on the nutrition label or ingredient list.

While cheese shouldn’t be your primary vitamin D source due to its low content, it can contribute to your overall intake when consumed as part of a balanced diet.

5. Fortified Foods and Beverages

Food fortification has become an essential strategy for helping people meet their vitamin D requirements. Many everyday products are now enriched with this nutrient, making it easier for vegetarians to obtain adequate amounts.

Fortified Dairy Products

Cow’s milk: Most cow’s milk sold in the United States is fortified with vitamin D. One cup (240 ml) typically provides 2.5-3 mcg (100-120 IU) of vitamin D. This applies to various fat percentages—whole, 2%, 1%, and skim milk.

Yogurt: Many yogurt brands are fortified with vitamin D. A typical serving (about 6 ounces) may contain 1-2 mcg (40-80 IU). Check individual product labels, as fortification varies by brand.

Plant-Based Milk Alternatives

Most plant-based milk alternatives are fortified to match or exceed the vitamin D content of cow’s milk:

• Soy milk: Usually fortified with 2.5-3 mcg (100-120 IU) per cup
• Almond milk: Typically contains 2.5 mcg (100 IU) per cup
• Oat milk: Often fortified with similar amounts as other plant milks
• Coconut milk: Many brands add vitamin D to match dairy milk levels

Other Fortified Options

• Orange juice: Some brands are fortified with vitamin D, providing up to 2.5 mcg (100 IU) per cup
• Fortified tofu: When fortified, tofu can offer around 2.5 mcg (100 IU) per 3.5-ounce serving
• Breakfast cereals: Many cereals are fortified with vitamin D, typically providing 1-2 mcg (40-80 IU) per serving
• Margarine: Unlike butter, many margarine brands are fortified with vitamin D, with one tablespoon containing approximately 1.5 mcg (60 IU)

Important reminder: Fortification standards vary by country and manufacturer. Always check the nutrition facts label and ingredient list to confirm whether a product contains vitamin D and how much it provides per serving.

6. Vitamin D Supplements

If you’re struggling to meet your vitamin D needs through diet and sun exposure alone, supplements can provide a reliable and consistent source of this essential nutrient.

Types of Vitamin D Supplements

Vitamin D supplements come in two primary forms:

• Vitamin D2 (ergocalciferol): Derived from plant sources and fungi, making it suitable for vegans
• Vitamin D3 (cholecalciferol): Traditionally sourced from animal products, though vegan D3 from lichen is now available

Recent research indicates that vitamin D3 may be more effective at raising and maintaining blood levels of vitamin D, particularly when taken in daily or weekly doses rather than large monthly doses.

Dosage Considerations

The recommended dietary allowance (RDA) for vitamin D varies by age and life stage:

• Adults up to age 70: 15 mcg (600 IU) daily
• Adults over 70: 20 mcg (800 IU) daily
• Pregnant and breastfeeding women: 15 mcg (600 IU) daily

Some individuals may require higher doses based on their baseline vitamin D levels, geographic location, skin tone, or specific health conditions. However, it’s important not to exceed safe upper limits without medical supervision, as excessive vitamin D intake can lead to toxicity and adverse health effects.

Choosing a Supplement

When selecting a vitamin D supplement, consider:

• Whether you need D2 (always vegan) or D3 (more effective but check for vegan sources if needed)
• The dosage that fits your individual needs
• Third-party testing certifications for quality assurance
• Whether you prefer tablets, capsules, liquid drops, or gummies

If you’re unsure about supplementation, consult with a healthcare provider who can assess your vitamin D status through a blood test and recommend an appropriate dosage.

Understanding Vitamin D Deficiency Risk

Vegetarians and vegans may be at higher risk for vitamin D deficiency due to limited dietary sources. Recognizing the signs of deficiency can help you take action early:

• Frequent illnesses or infections
• Fatigue and tiredness
• Bone and back pain
• Depression or mood changes
• Slow wound healing
• Hair loss
• Muscle pain

If you experience these symptoms, speak with your healthcare provider about testing your vitamin D levels. A simple blood test can determine whether you’re deficient and help guide appropriate treatment.

Practical Tips for Maximizing Vitamin D Intake

To ensure you’re getting enough vitamin D on a vegetarian diet, try these strategies:

• Diversify your sources: Combine multiple vitamin D sources—sun exposure, fortified foods, eggs, and mushrooms—rather than relying on just one
• Read labels carefully: Check nutrition facts panels to identify fortified products and compare vitamin D content between brands
• Consider seasonal changes: You may need to increase dietary vitamin D or supplementation during winter months when sun exposure is limited
• Pair with healthy fats: Since vitamin D is fat-soluble, consuming it with foods containing healthy fats (like nuts, avocado, or olive oil) can enhance absorption
• Monitor your intake: Keep track of your vitamin D sources to ensure you’re meeting daily requirements
• Get tested regularly: Ask your healthcare provider to check your vitamin D levels annually, especially if you live in northern climates or have limited sun exposure

The Bottom Line

While obtaining adequate vitamin D on a vegetarian diet requires more attention than on an omnivorous diet, it’s entirely achievable with the right knowledge and strategies. By combining safe sun exposure, consuming UV-exposed mushrooms, including eggs and cheese (if you eat dairy), choosing fortified foods, and considering supplements when necessary, you can maintain healthy vitamin D levels.

Remember that vitamin D plays critical roles in bone health, immune function, and overall wellness, making it essential to prioritize this nutrient in your diet. If you’re concerned about your vitamin D status or have questions about meeting your nutritional needs on a vegetarian diet, consult with a healthcare provider or registered dietitian who can provide personalized guidance based on your individual circumstances.

With mindful planning and the diverse options available today, vegetarians can successfully meet their vitamin D requirements and enjoy optimal health.

Sources:

• National Institutes of Health Office of Dietary Supplements – Vitamin D Fact Sheet for Health Professionals
• PubMed Central – Vitamin D Content in Mushrooms
• USDA FoodData Central – National Nutrient Database
• MDPI – Mushrooms as a Source of Vitamin D
• American Academy of Dermatology – Vitamin D and Sun Exposure
• PubMed – Vitamin D2 vs D3 Efficacy Review