Vitamin D3 is an essential nutrient that plays a crucial role in maintaining overall health. However, vegetarians often find it challenging to obtain sufficient amounts of Vitamin D3 through their diet. 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 vital as it aids in multiple ways which are described below.
Boosting calcium absorption in the gut.
Keeping bones and teeth strong.
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 usually seen as more effective, as it is more potent and acts longer. Also, many foods contain either vitamin D3 or D2 and not both.
Six Good Sources of Vitamin D3 for Vegetarians
1. Sunshine
Sunshine is the most natural source of Vitamin D3. Your skin makes vitamin D3 from cholesterol when it’s exposed to sunlight. Several aspects can affect this process though, such as your location, the season, skin tone, and even your age. To get enough Vitamin D3 from the sun, aim for around 10-30 mins 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 D3. Try adding these mushrooms to your meals. They’re great in soups, salads, and stir-fries.
3. Egg yolks
For vegetarians who eat eggs, egg yolks are a good source of Vitamin D3. The Vitamin D3 content in egg yolk can be anywhere between 18 to 39 IU (0.4 – 1 mcg), depending on the hen’s diet and sun exposure. Choose eggs from hens that had vitamin D-rich diets or spent time outdoors.
4. Cheese
Cheese provides another source of vitamin D3 for vegetarians who eat dairy products. Cheeses like fontina, monterey, and cheddar are rich in vitamin D3.
5. Fortified foods
Fortified foods may make a big difference. Many food makers add Vitamin D2 or D3 to certain products to help you meet your daily needs. Some examples include plant-based milks (soy, almond, rice, etc.), orange juice, and breakfast cereals. Remember, always check the food labels to see if a product has vitamin D.
6. Supplements
Supplements may be a reliable source of Vitamin D3. They may come in handy for vegetarians who may not get enough from their diet or sun exposure. Just remember, consult with your healthcare provider to find out the right dosage for you.
Vitamin D3 needed depends on your age, life stage, and specific needs. Here are some general cut-offs for different age groups.
Age Group
Daily Needed Intake (IU)
0-12 months
400
1-13 years
600
14-70 years
600 (men), 600 (women)
Pregnant and breastfeeding women
600
Adults over 70
800
Remember to adapt your intake based on your needs, lifestyle factors, and the advice of your healthcare provider.
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 protein.
Not getting enough Vitamin D3 can lead to health problems. Some common signs 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 in high latitudes, and certain health issues. Always speak to a healthcare provider if you think you have a deficiency.
Monitoring and maintaining optimal Vitamin D3 levels
Keep testing your vitamin D levels and make sure you maintain a healthy range. Consult your healthcare provider if you think you might have a deficiency, need more vitamin D3, or wish to change your intake amount. Long-term tactics could include regular time in the sun, eating more vitamin D-rich foods, and taking supplements (under the guidance of a doctor) if needed.
Conclusion
It’s important to get enough Vitamin D3 to keep you healthy. You may do this by getting sun exposure, eating the right foods, and taking supplements (in accordance to your doctor’s advice) if needed. Don’t forget to discuss with your healthcare provider to work out the right intake and ways to reach your optimal Vitamin D3 levels.
UV-exposed mushrooms are a top source of Vitamin D3 for vegetarians.
What food is highest in D3?
Non-vegetarians often look to cod liver oil, fish, and shellfish for Vitamin D3. Yet, UV-exposed mushrooms can be a vegetarian-friendly alternative.
Which vegetable has the most Vitamin D3?
Mushrooms, especially those exposed to ultraviolet light, lead the pack in Vitamin D3 content.
What foods help absorb Vitamin D3?
Eating foods high in healthy fats, like avocados, nuts, seeds, and olive oil, may boost the absorption of fat-soluble vitamins like Vitamin D3.
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Medically reviewed by Dr. Shubham Pandey 
Last updated: Apr 26, 2024
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