Vitamin D plays a crucial role in maintaining healthy bones, boosting immunity, and supporting overall well-being. Unfortunately, many people—especially those following a vegan lifestyle—struggle to get enough of it through diet alone. Unlike vitamin B12, which is only found in animal products, some sources of vitamin D can be plant-based or fortified, making it possible for vegans to meet their daily needs. While sunlight exposure remains the most natural source, relying solely on it isn’t practical for everyone, especially during winter months or in cloudy climates. This article highlights the top 10 vegan-friendly sources of vitamin D to help you stay healthy, energized, and balanced.

Fortified Plant-Based Milks

Fortified plant-based milks are among the most accessible and reliable vegan sources of vitamin D. Almond milk, soy milk, oat milk, and rice milk are typically enriched with vitamin D2 or D3, offering a convenient way to meet your nutritional needs. They’re also often fortified with calcium, making them a dual-purpose option for bone health. Since they can be used just like dairy milk, they’re easy to include in your daily routine—whether it’s poured over cereal, blended into smoothies, or added to your morning coffee.

One cup of fortified soy milk, for instance, can provide up to 2.5 mcg (100 IU) of vitamin D. Always check the nutrition label, as not all plant milks are fortified equally.

  • Available in many varieties: soy, almond, oat, coconut, rice
  • Typically fortified with vitamin D2 or vegan D3
  • Easy to incorporate into meals and beverages
  • Often also enriched with calcium and vitamin B12
  • Shelf-stable and widely accessible in supermarkets

Fortified Orange Juice

Fortified orange juice is another widely available source of vitamin D that fits into a vegan diet. While naturally vitamin D–free, many commercial brands now add vitamin D2 or vegan-friendly D3 to their orange juice products. A single 8-ounce serving can provide around 2.5 mcg to 5 mcg (100–200 IU), which makes it a smart addition to your morning routine.

Besides its vitamin D content, orange juice is also rich in vitamin C and other antioxidants. Just be mindful of the sugar content and opt for 100% juice without added sugars when possible. Drinking fortified orange juice can be an easy and tasty way to improve your daily nutrient intake.

  • Convenient source of vitamin D for breakfast
  • Contains vitamin C to support immune health
  • Some brands offer up to 200 IU per cup
  • Check labels for added sugars and vitamin D type
  • Best served fresh and chilled for maximum benefit

Mushrooms Exposed to UV Light

Mushrooms are the only naturally occurring plant-based source of vitamin D, but there’s a catch. They must be exposed to UV light to produce significant amounts of vitamin D2. Wild mushrooms like morels, maitake, and chanterelles often contain vitamin D naturally, while cultivated mushrooms can be exposed to UV lamps to enhance their content.

A 100-gram serving of UV-exposed mushrooms can deliver up to 10–20 mcg (400–800 IU) of vitamin D2. Though D2 is less bioavailable than D3, it still helps maintain healthy vitamin D levels, especially in vegan diets.

  • Shiitake, portobello, and maitake are good choices
  • Must be labeled “UV-exposed” or “vitamin D enhanced”
  • Best consumed cooked to increase digestibility
  • Adds a savory, umami flavor to meals
  • Easily incorporated into stir-fries, soups, and pasta dishes

Fortified Breakfast Cereals

Many breakfast cereals are fortified with essential nutrients, including vitamin D. For vegans, choosing cereals that use vitamin D2 or vegan D3 is important, as some may use animal-derived D3. Fortified cereals can offer up to 5 mcg (200 IU) per serving, depending on the brand.

These cereals also often provide additional nutrients like B vitamins, iron, and fiber, making them a healthy start to the day. Pair them with fortified plant-based milk, and you have a double dose of vitamin D in one meal.

  • Look for “vitamin D2” or “vegan D3” on the label
  • Many varieties also contain iron, zinc, and B12
  • Combine with fortified plant milk for extra nutrients
  • Quick and easy breakfast option
  • Choose low-sugar or whole grain options for added benefits

Fortified Tofu and Plant-Based Meats

Tofu, tempeh, and vegan meat alternatives are now frequently fortified with vitamin D and other key nutrients. Tofu, made from soybeans, naturally contains calcium when prepared with calcium salts, and when fortified with vitamin D, it becomes a nutritional powerhouse.

Some brands of tofu and plant-based burgers or sausages add up to 2.5–5 mcg (100–200 IU) per serving of vitamin D. These products are especially helpful for vegans seeking to boost their protein and vitamin D intake without relying on multiple supplements.

  • Check for vitamin D fortification on ingredient labels
  • Provides both protein and essential nutrients
  • Works well in stir-fries, sandwiches, and wraps
  • Often also fortified with iron and calcium
  • Available in a variety of textures and flavors

Fortified Vegan Yogurts

Non-dairy yogurts made from coconut, almond, soy, or oat bases are gaining popularity and often come fortified with vitamin D. One serving of fortified vegan yogurt can contain anywhere from 2.5–5 mcg (100–200 IU), depending on the brand.

In addition to vitamin D, these yogurts often contain probiotics, calcium, and vitamin B12, making them a complete package for gut and bone health. Whether eaten plain, with fruit, or added to smoothies, fortified vegan yogurt is a versatile option.

  • Made from soy, almond, coconut, oat, and cashew bases
  • Commonly fortified with vitamin D2 or vegan D3
  • Great source of probiotics and other nutrients
  • Enjoyable as a snack or breakfast item
  • Check for unsweetened options with added calcium

UV-Lit Indoor Gardening: Growing Your Own Vitamin D Mushrooms

Growing your own mushrooms under UV light is a fascinating and self-sufficient way to get vitamin D at home. By exposing homegrown mushrooms to a UVB light source, you can significantly boost their vitamin D2 levels naturally.

Not only does this method provide control over quality and freshness, but it also ensures a consistent supply of vegan-friendly vitamin D. This option is ideal for gardeners or health-conscious individuals who want a hands-on approach to nutrition.

  • Buy mushroom growing kits or spores online
  • Use a UVB lamp for proper vitamin D synthesis
  • Harvest in 7–14 days depending on species
  • Fun, educational, and sustainable activity
  • Store dried mushrooms for long-term use

Vitamin D Supplements Suitable for Vegans

When dietary sources are insufficient, vegan vitamin D supplements offer an easy and reliable way to meet your needs. Look specifically for D2 or plant-derived D3 sourced from lichen. These supplements are available in capsules, tablets, sprays, and liquid drops.

Many experts recommend taking 10–25 mcg (400–1,000 IU) daily, especially in colder months or if you're not exposed to sunlight. Supplements can be particularly important for people with darker skin tones, limited sun exposure, or absorption issues.

  • Choose D2 or lichen-derived D3 for vegan compliance
  • Available in multiple formats: pills, drops, sprays
  • Often combined with calcium or magnesium
  • Consult your doctor for personalized dosage
  • Ideal for winter or when sun exposure is limited

Sunlight Exposure: The Natural Option

Though not a food source, sunlight remains the most efficient and natural way for your body to produce vitamin D. When UVB rays hit your skin, they trigger the production of vitamin D3. Just 10–30 minutes of midday sun a few times per week can help maintain optimal levels, depending on your skin tone, location, and time of year.

For vegans, sunlight is a particularly useful strategy as it doesn’t involve any dietary compromise. However, it’s essential to balance sun exposure with skin protection to prevent burns or long-term damage.

  • Midday sun is the best time for D synthesis
  • Exposing arms, face, and legs is usually sufficient
  • Dark-skinned individuals may require more exposure
  • Seasonal changes affect sunlight intensity
  • Always monitor skin health to avoid overexposure

Conclusion

Living a vegan lifestyle doesn’t mean you have to sacrifice your vitamin D intake. From fortified foods and UV-exposed mushrooms to plant-based supplements and sunshine, there are many effective ways to maintain healthy vitamin D levels. By diversifying your sources and staying mindful of your body’s needs, you can support strong bones, a resilient immune system, and overall wellness. Remember, vitamin D is a vital nutrient—especially for those who avoid animal products—and incorporating these options into your daily life is a proactive step toward better health.