Consuming sufficient amounts of vitamin D on a daily basis when following a vegan diet might be difficult. Many of the foods that are lofty in vitamin D, such as salmon, egg yolks, and shellfish, are not suitable for vegans to consume.
Even for those who do not follow a vegan diet, getting adequate quantities of vitamin D might be difficult. According to one study, 41.6 percent of adults in the United States may be vitamin D deficient.
Throughout this post, we’ll look at the most effective sources of vitamin D for vegans, the efficacy of vitamin D pills, and how to maximize your intake of this critical vitamin.
What Is the Purpose of Vitamin D?
Vitamin D’s major function is to aid in the absorption of calcium and phosphorus from the diet by the body.
Both of these minerals are necessary for the maintenance of healthy bones. A person’s chance of getting weak and brittle bones is increased if they do not acquire sufficient vitamin D from other sources or from the sun.
Vitamin D is also required for the proper functioning of your immune system. According to a study published in 2011, vitamin D insufficiency is associated with increased autoimmune disorders as well as a higher risk of getting infections.
It has been suggested that those with low vitamin D levels may be at greater risk of depression than those with normal vitamin D levels, according to a study published in 2013.
Currently, there is some proof to suggest that vitamin D may play a role in cancer prevention, but the research is far from conclusive at this point.
Further data suggest that vitamin D may be beneficial in lowering the risk of heart disease, but further research is needed to confirm this.
Vitamin D From Plant-based Sources
When compared to other vitamins, vitamin D is a one-of-a-kind vitamin. Despite the fact that it can be obtained from a variety of food sources, your body can also produce it. As an effect of exposing your skin to sunshine, your body has the potential to convert cholesterol into vitamin D, which has the additional function of acting as a hormone.
Many of the foods that are elevated in vitamin D are derived from animal sources. There are, however, excellent sources of this vitamin that are suitable for vegans.
It is possible to find vitamin D content indicated in micrograms (mcg or g) or international units (IU) on labels (IU). A microgram of vitamin D is equal to 40 international units (IU).
Some of the most effective vegan sources of vitamin D are listed below.
Soymilk that Has Been Fortified
116 IU (2.9 mcg) of vitamin D can be found in one cup of soy milk that has previously been fortified with vitamin D.
Before purchasing a brand of soy milk, make sure to read the label to determine if the product contains vitamin D or not. Brands that are not fortified with vitamin D contain very little of the vitamin.
Mushrooms
A substantial amount of vitamin D can be found in mushrooms, which are one of the few plant sources that contain significant amounts.
Mushrooms cultivated in the dark may not contain a substantial amount of vitamin D. However, mushrooms exposed to ultraviolet light when growing may have roughly 450 IU per 100-gram serving.
Mushrooms contain vitamin D-2, while animal items include vitamin D-3. Research has discovered that vitamin D-2 might not be as bioavailable as vitamin D-3 but can still enhance vitamin D levels.
Fortified Cereals
Many morning bowls of cereal and types of oatmeal are enriched with vitamin D. Cereals enriched with vitamin D will usually list the vitamin in the nutritional facts.
The amount of vitamin D available in fortified cereals can vary between brands. Most commonly contain between 0.2 to 2.5 mcg (8 to 100 IU) per serving.
Fortified Orange Juice
Not all orange drinks are fortified with vitamin D. Brands that have been fortified, on the other hand, may contain up to 2.5 mcg (100 IU) per serving.
Juices that have been supplemented with vitamin D will often have a label stating that they have been fortified.
Almond Milk with Vitamins and Minerals
Each serving of fortified almond milk contains approximately 2.4 mcg (96 IU) of vitamin D. Several almond milk companies have calcium added to their formulas as well.
Rice Milk with Added Vitamins and Minerals
Rice milk that has been fortified with vitamin D has approximately 2.4 mcg (96 IU) of vitamin D per cup. Some varieties of rice milk may also be supplemented with additional nutrients such as vitamin A and vitamin B-12, in addition to calcium.
Sunshine
Despite the fact that sunlight is not a food, it is an excellent source of vitamin D for vegans.
For most people, simply stepping outside for 10 to 30 minutes three times a week is sufficient exposure to sunlight. People with a darker complexion, on the other hand, may require more sun exposure than those with lighter skin in order to gain the same benefits.
To keep your skin healthy, limit your time spent in the sun. Too much time expended in the sun can damage your skin by causing sunburns and increasing your chances of developing skin cancer.
What Do You Think About Supplements?
If you mark a vegan diet, you may want to consider taking vitamin D supplements to increase your consumption of this vitamin. Remember that not all vitamin D pills are suitable for vegans; therefore, do your homework before purchasing a supplement.
When taking vitamin D supplements, it is recommended that you take them with a meal to maximize absorption. Avocados, almonds, and seeds, as well as other high-fat foods, are particularly beneficial for enhancing the absorption of vitamin D into your bloodstream.
Several studies have found that participants who consumed vitamin D-3 supplements along with a high-fat meal had 32 percent greater vitamin D blood levels after 12 hours as compared to those who consumed a fat-free dinner.
Here are a few companies that make vitamin D pills that are suitable for vegans:
- Doctor’s Best Vegan D3 (Doctor’s Best Vegan D3)
- D3 Vegan D3 Country Life Vegan D3
- MRM Vegan Vitamin D3 dietary supplement
What Amount of Vitamin D Do You Require?
The quantity of vitamin D you demand on a daily basis is determined by your age.
A daily infusion of 400 to 800 IU, or 10 to 20 micrograms, is considered adequate for more than 96 percent of the denizens, according to the National Institutes of Health (NIH).
Based on your age, the following is the recommended daily consumption of vitamin D:
- Babies (0–12 months): 400 international units (IU).
- Children (1–13 years old): 600 IU
- Teenagers: 600 International Units (IU).
- Adults aged 70 and under receive 600 IU
- Adults above the age of 70: 800 IU
When it comes to dietary vitamin D, the top safe level for people aged 9 and older is 4,000 international units (IU) per day. If you consume too much, you may encounter the following symptoms:
- a decrease in appetite
- nausea
- vomiting
- constipation
- weakness
- a reduction in body weight
Getting an excessive amount of vitamin D might also cause your calcium levels to rise in your blood. Excess calcium can result in an irregular pulse and disorientation, among other things.
Signs and Symptoms of Vitamin D Deficiency
A vitamin D deficiency can result in a variety of health concerns. The likelihood of getting a deficit increases if you do not get enough sunlight on a regular basis.
African American and Hispanic people are at the greatest risk of having vitamin D deficiency, according to the Centers for Disease Control and Prevention.
The following are some of the signs and symptoms of insufficient vitamin D:
- an immunological system that has been compromised
- bones in poor condition
- depression
- fatigue
- wound healing at a snail’s pace
- hair thinning
Conclusion
You may find it rather challenging to obtain enough vitamin D when following a vegan diet; however, there are methods of increasing your consumption that does not involve animal products.
Cereals and milk substitutes that have been supplemented with vitamin D are two of the most effective sources of dietary vitamin D for vegans. Taking a vitamin D supplement on a day-to-day basis can also assist in increasing your levels.
The exposure of your skin to sunshine can also help to improve your body’s natural production of vitamin D. For the plurality of people, 9 to 31 minutes three times a week is adequate exercise.
