All about Vegan Vitamin D

Caya KerkhofOrthomolecular Advisor06 august 20245 min. reading time

Vitamin D is known as an important vitamin for our body that we produce under the influence of the sun. What is less known is that vitamin D supplements are often not vegan. This vitamin is often derived from animal sources such as sheep's wool fat (lanolin) or cod liver oil. As a vegan, it can sometimes be challenging to determine which products are suitable for your lifestyle. Fortunately, there are increasingly more plant-based alternatives available, including vegan vitamin D!

In this blog, we discuss why vitamin D is important, the different forms of it, and how you can get enough vitamin D as a vegan.

What is Vitamin D Good For?

Vitamin D is a well-known vitamin for most of us. It is also called the sunshine vitamin and plays an important role in our body. Did you know, for example, that this vitamin contributes to the absorption of calcium and phosphorus from food and increases the uptake of calcium in the bones? Calcium and phosphorus are both important for maintaining strong bones.

Vitamin D also has a positive influence on the immune system and thus contributes to good resistance. Not unimportant. Vitamin D is also good for the muscles and supports normal muscle function. It even helps keep the teeth strong.

There are many vitamin D receptors present in cells and tissues throughout our body. This indicates that this vitamin has many biological functions.¹

Different Forms of Vitamin D (D2 and D3)

Vitamin D is available in two forms: D2 (ergocalciferol) and D3 (cholecalciferol). Vitamin D2 is mainly found in plant-based sources such as mushrooms. Vitamin D3, on the other hand, is usually derived from animal products such as fish oil and liver.

There are also vegan sources of D3, such as lichens. These offer the same benefits as animal-derived vitamin D3. Studies have shown that vitamin D3 (the active form with high bioavailability) is better absorbed in our body compared to vitamin D2.² Therefore, vitamin D3 is preferred.

Vitamin D as a Vegan: Why Important?

Everyone needs vitamin D, even if you have a lifestyle that excludes animal products.³ As a vegan, it is important to carefully consider what you can use. After all, most natural sources of vitamin D are animal-based. However, it is important to get enough vitamin D during the months when the sun shines less or if you spend little time outdoors. Therefore, it is good to find alternative sources of vitamin D and possibly use additional supplements.

Vitamin D from a Plant-Based Diet

Although plant-based foods do not contain much vitamin D, there are some sources that can help increase your intake.⁴

Mushrooms exposed to UV light can be a good source of vitamin D2, for example. Additionally, there are fortified foods such as plant-based milk and cereals that contain vitamin D. Vitamin D2 is found in plant-based foods, but this is the inactive form of vitamin D that is less well absorbed by the body.⁵ Therefore, when following a plant-based diet, it is important to pay extra attention to your vitamin D3 intake.

Vegan Vitamin D from Lichen

Plant-based vitamin D3 comes from a special, plant-based source, namely lichen. This is also known as Lichen. It is about 80% more effective than plant-based vitamin D2 derived from mushrooms.⁶

But what exactly is lichen? Lichen consists of a fungus and an alga. These two have an important symbiosis with each other, which means they need each other to survive and mutually benefit from each other. The fungus protects the alga against, among other things, weather influences by covering the entire surface of the alga. The alga, in turn, provides the fungus with nutrients such as sugars.

To protect itself against UV light from the sun, lichen produces large amounts of vitamin D3. Vitamin D3-rich oil can be pressed and extracted from the lichen under high pressure and with plant-based alcohol. This oil is then cleaned to remove any impurities.

Combining Vitamin D and K as a Vegan

Vitamin D3 comes from lichen. Vitamin K2 is found in other fermented foods, such as cheese, sauerkraut, and natto, as well as in animal products such as liver and egg yolk. Natto are fermented soybeans, which are eaten as a delicacy in Japan.⁷

Vitamin D and vitamin K are fat-soluble vitamins that work well together in the body. This is also called synergy. For instance, vitamin D3 ensures that calcium is well absorbed from food and vitamin K2, in turn, contributes to the uptake of calcium in the bones.

Due to the amount of calcium absorbed from food with higher doses of vitamin D3, vitamin K2 is a nice addition. Vitamin D3 and K2 both play a role in bone formation and the maintenance of strong bones. Furthermore, vitamin D is good for the muscles and supports the body's defence, while vitamin K contributes to normal blood clotting.

How Much Vitamin D Do You Need?

The recommended daily amount of vitamin D depends on age, gender, skin colour, health status, and how much you are in the sun. Generally, the following daily intake is recommended⁹:

Babies up to 1 year: 10 micrograms (400 IU). Read more about vitamin D and K for babies.
Children from 1 to 18 years: 10 micrograms (400 IU)
Adults up to 70 years: 10 micrograms (400 IU)
Adults over 70 years: 20 micrograms (800 IU)
Pregnant and breastfeeding women: 10 micrograms (400 IU)

Sun Exposure and Vitamin D

Exposure to sunlight is a natural way to produce vitamin D. When your skin is exposed to UVB rays from the sun, your body begins to produce vitamin D.⁹ Factors such as latitude, season, time of day, skin colour, and the use of sunscreen can affect the amount of vitamin D you produce. For vegans and people living in northern latitudes, it is advisable to ensure you get enough sunlight. You may also consider a supplement during months with little sun.

Good to Know

For vegans, it is important to get enough vitamin D, especially since natural sources are often animal-based. Fortunately, there are vegan alternatives such as fermented foods and fortified foods and supplements from lichen. By being mindful of your diet and possibly supplementing with supplements, you can ensure you get the necessary amount of vitamin D. Always consult a healthcare professional before starting supplements.

Sources

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Armas, L. A., Hollis, B. W., & Heaney, R. P. (2004). Vitamin D2 is much less effective than vitamin D3 in humans. The Journal of Clinical Endocrinology & Metabolism, 89(11), 5387-5391.
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Benedik, E. (2021). Sources of vitamin D for humans. International Journal for Vitamin and Nutrition Research.
Armas, L. A., Hollis, B. W., & Heaney, R. P. (2004). Vitamin D2 is much less effective than vitamin D3 in humans. The Journal of Clinical Endocrinology & Metabolism, 89(11), 5387-5391.
Gangwar, G. (2023). Formulation of Lichen Based Pill a Natural Source of Vitamin D3 with a High Absorption Rate by Ambrosiya Neo-Medicine Pvt. Ltd. International Journal of Biomedical Investigation, 6(2), 1-10.
Afzaal, M., Saeed, F., Islam, F., Ateeq, H., Asghar, A., Shah, Y. A., ... & Chacha, J. S. (2022). Nutritional health perspective of natto: A critical review. Biochemistry Research International, 2022(1), 5863887.
Gezondheidsraad. (2012, 26 september). Evaluatie van de voedingsnormen voor vitamine D. https://www.gezondheidsraad.nl/documenten/adviezen/2012/09/26/evaluatie-van-de-voedingsnormen-voor-vitamine-d
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