Best Vitamin D3 Rich Foods for Vegetarians

Introduction 

Vitamin D3 is an essential nutrient that plays a crucial role in maintaining overall health¹. However vegetarians often find it challenging to obtain sufficient amounts of Vitamin D3 through their diet². In this article, we will explore the importance of Vitamin D3, its various sources, and tips for incorporating it into a vegetarian lifestyle. Lastly, we will answer some frequently asked questions regarding this topic.  

Why Do You Need Vitamin D3?

Vitamin D3 is important for the body as it supports several functions in the body, including^1,2:

• Boosting calcium absorption in the gut
• Keeping bones and teeth strong
• Reducing inflammation
• Supporting a healthy immune system
• Providing mental health benefits
   

Vitamin D3 vs Vitamin D2

Knowing the difference between vitamin D3 and vitamin D2 is critical when looking at vegetarian sources of this key nutrient. Although both forms can be absorbed and used by the body, vitamin D3 is more potent and effective at increasing vitamin D levels in the body. Also, many foods contain either vitamin D3 or D2 and not both³.

Benefits of Vitamin D3

Vitamin D3 provides several science-backed health benefits. From supporting strong bones to potentially lowering the risk of chronic diseases, it plays an essential role in overall health and well-being.

1. Promoting Healthy Bones

Vitamin D3’s main function is to maintain and boost bone health. It does this by aiding the absorption of calcium and phosphate.

• Absorption of calcium and phosphorus: Vitamin D3 helps your gut take in calcium and phosphate. These minerals are crucial to keep your bones strong and avoid bone loss as you age. 
• Reducing the risk of osteoporosis and rickets: Two diseases marked by weak bones are osteoporosis and rickets. Vitamin D3 helps in avoiding these by allowing enough calcium and phosphate absorption, thus helping keep the bones strong¹.

2. Strengthening the Immune System

Vitamin D3 plays a key role in your immune system. It may safe-guard you against infections and long-term inflammatory diseases. 

• Protection against infections: Research suggests that getting enough vitamin D3 may help lower the risk of infections, largely because it supports the healthy functioning of the immune system.
• Reduced inflammation and autoimmune diseases: Several studies link vitamin D3 to reduced inflammation and a lower risk of certain autoimmune conditions like rheumatoid arthritis and type 1 diabetes. By helping regulate your immune response, vitamin D3 may play a supportive role in managing these conditions⁴.

3. Mood Regulation and Depression Reduction

Studies suggest that vitamin D3 may support mood regulation and overall mental well-being. Many studies have found a link between low vitamin D levels and a higher risk of depression. Adequate levels of vitamin D3 may help reduce symptoms of depression⁵.

4. Supporting Weight Loss Efforts

Some research points to a link between adequate vitamin D3 levels and weight loss efforts. While its exact role is not fully clear, vitamin D3 may help regulate appetite and support fat metabolism, which could help in managing weight^6,7.

5. Reducing the Risk of or Management of Chronic Conditions

Vitamin D3 may help lower the risk of several long-term conditions, including high blood pressure, multiple sclerosis, and diabetes mellitus.

• Hypertension: One study showed that healthy vitamin D3 levels may help keep blood pressure in check and reduce the risk of hypertension. Hypertension increases the risk of heart disease and stroke. 
• Multiple sclerosis: Some scientists believe that healthy vitamin D3 levels are linked with a lower risk of multiple sclerosis an autoimmune disorder that affects the central nervous system.
• Diabetes mellitus: Healthy levels of vitamin D3 may help lower the risk of both type 1 and type 2 diabetes. Some studies suggest that adequate vitamin D3 may support better blood sugar control in people with diabetes.
• Certain types of cancer: New evidence suggests that healthy vitamin D levels may lower the risk of certain kinds of cancer, like breast, colon, and prostate cancer. However, further research is needed in this regard¹.

Six Good Sources of Vitamin D3 for Vegetarians

1. Sunshine

Sunshine is the best natural source of vitamin D3. Your skin makes vitamin D3 when it’s exposed to sunlight. Several aspects can affect this process though, such as your location, the season, your skin tone, and even your age. To get enough vitamin D3 from sun exposure, aim to get around 10-30 minutes of direct sunlight on your face, arms, legs, or back at least twice a week.

2. Certain Mushrooms

Mushrooms can make vitamin D3 when they’re exposed to UV light. Mushrooms like maitake, shiitake, and chanterelle are high in vitamin D3⁸. You can add these mushrooms to your soups, salads, or stir-fries.

3. Egg Yolks

For vegetarians who eat eggs, egg yolks are a good source of vitamin D3. Egg yolk contains about 5.4 mcg/100 gram of vitamin D3, which can be enhanced by changing a hen’s diet and sun exposure. Choose eggs from hens that take a vitamin D-rich diet or spend time outdoors

4. Cheese

Cheese provides another source of vitamin D3 for vegetarians who eat dairy products. Cheeses like fontina, monterey, and cheddar contain vitamin D3¹⁰.

5. Fortified Foods

Fortified foods can play an important role in helping you meet your daily vitamin D needs. Many manufacturers add vitamin D2 or D3 to products such as plant-based milks (like soy, almond, or rice milk), orange juice, and breakfast cereals. Always check food labels to confirm if vitamin D has been added¹.

6. Supplements

Supplements can be a reliable source of vitamin D3, especially for individuals who may not get enough through diet or sunlight. This is particularly helpful for vegetarians or those with limited sun exposure. However, it’s important to consult your healthcare provider to determine the right dose for your needs¹.

Vitamin D fortification is an option for soy-based tofu, just like it is for soy milk and soy yoghurt 120 grams of fortified tofu provides 180 IU of vitamin D or around 12 per cent of the daily required consumption. To my knowledge, fortified or not, tofu is also a fantastic source of iron, calcium, and protein. For a lot of vegans and vegetarians, it might become their main source of protein¹³.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

How much Vitamin D3 Do You Need?

Vitamin D3 needs vary depending on age, life stage, and individual health factors. The following are general daily recommendations for different age groups¹.

• 0-12 months: 400 IU
• 1-13 Years: 600 IU
• 14-70 Years: 600 IU (men), 600 IU (women)
• Pregnant and breastfeeding women: 600 IU
• Adults over 70: 800 IU

These values are general guidelines, your actual needs may differ based on diet, sun exposure, medical conditions, and other lifestyle factors. Always consult your healthcare provider before making changes to your vitamin D intake.

Symptoms of Vitamin D3 Deficiency

Not getting enough vitamin D3 can lead to health problems. Some common signs of vitamin D deficiency include fatigue, muscle weakness, weak bones, and stunted growth in children.

The risk factors for vitamin D3 deficiency can include limited sun exposure, darker skin pigmentation, living at high altitudes or latitudes, and certain health issues. Always speak to a healthcare provider if you think you have a deficiency¹¹.

Monitoring and Maintaining Optimal Vitamin D3 levels

Keep an eye on your vitamin D levels and aim to stay within a healthy range. If you suspect a deficiency or are considering adjusting your vitamin D3 intake, speak with your healthcare provider. Long-term strategies may include spending time in sunlight, eating more vitamin D-rich foods, and using supplements if recommended by your doctor.

Conclusion

Getting enough vitamin D3 is important for maintaining overall health. You can support your levels through sensible sun exposure, a balanced diet, and supplements, if advised by your doctor. Always consult your healthcare provider to determine the right intake and approach for your individual needs.

Frequently Asked Questions (FAQs)

References

1. Vitamin D [Internet]. NIH. Cited Jul 18 2025. Available from: https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/ 
2. Chan J, Jaceldo-Siegl K, Fraser GE. Serum 25-hydroxyvitamin D status of vegetarians, partial vegetarians, and nonvegetarians: the Adventist Health Study-2. Am J Clin Nutr. 2009 May;89(5):1686S-1692S. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC2677010/ 
3. Tripkovic L, Lambert H, Hart K, Smith CP, Bucca G, Penson S, Chope G, Hyppönen E, Berry J, Vieth R, Lanham-New S. Comparison of vitamin D2 and vitamin D3 supplementation in raising serum 25-hydroxyvitamin D status: a systematic review and meta-analysis. Am J Clin Nutr. 2012 Jun;95(6):1357-64. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3349454/ 
4. Ao T, Kikuta J, Ishii M. The Effects of Vitamin D on Immune System and Inflammatory Diseases. Biomolecules. 2021 Nov 3;11(11):1624. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8615708/
5. Akpınar Ş, Karadağ MG. Is Vitamin D Important in Anxiety or Depression? What Is the Truth? Curr Nutr Rep. 2022 Dec;11(4):675-681. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9468237/ 
6. Mason C, Xiao L, Imayama I, Duggan C, Wang CY, Korde L, McTiernan A. Vitamin D3 supplementation during weight loss: a double-blind randomized controlled trial. Am J Clin Nutr. 2014 May;99(5):1015-25. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3985208/ 
7. Abbas MA. Physiological functions of Vitamin D in adipose tissue. J Steroid Biochem Mol Biol. 2017 Jan;165(Pt B):369-381. Available from: https://pubmed.ncbi.nlm.nih.gov/27520301/ 
8. Cardwell G, Bornman JF, James AP, Black LJ. A Review of Mushrooms as a Potential Source of Dietary Vitamin D. Nutrients. 2018 Oct 13;10(10):1498. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6213178/ 
9. Réhault-Godbert S, Guyot N, Nys Y. The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health. Nutrients. 2019 Mar 22;11(3):684. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6470839/ 
10. USDA National Nutrient Database for Standard ReferenceRelease 28 [Internet]. NIH. Cited Jul 18 2025. Available from: https://ods.od.nih.gov/pubs/usdandb/VitaminD-Content.pdf 
11. Vitamin D Deficiency [Internet]. Cleveland Clinic. Cited Jul 18 2025. Available from: https://my.clevelandclinic.org/health/diseases/15050-vitamin-d-vitamin-d-deficiency 
12. Cardwell G, Bornman JF, James AP, Black LJ. A Review of Mushrooms as a Potential Source of Dietary Vitamin D. Nutrients. 2018 Oct 13;10(10):1498. doi: 10.3390/nu10101498. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6213178/
13. U.S. Department of Agriculture. FoodData Central. Food Details for Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) [Internet]. 2025 [cited 2025 Nov 10]. Available from: https://fdc.nal.usda.gov/food-details/172448/nutrients

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