Plant-based and have some questions about Vitamin D?

Winter is here, the days are shorter and colder, especially here in the Midwest. For most of us this becomes a prelude to case of cabin fever and binging on your favorite TV shows and Movies. So, add your shorter/colder days with busy schedules, working in-doors and binge watching, you may come up a little short on some necessary Vitamin D and it doesn’t matter if you follow a plant-based diet or not.

Vitamin D naturally comes from sunshine. (spray-tans don’t count for sunshine, fyi…)


Vitamin D is a necessary nutrient for bone health, digestive health, and overall metabolic health. Our best way to get enough is from sunlight, with just 15 minutes per day providing great benefits. Since it’s absorbed through our skin and is a fat soluble vitamin, it’s important that we eat healthy fats and that we get enough time outside whenever possible.

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How much Vitamin D you need depends on age; babies need around eight and a half to 10 micrograms per day, whereas adults and children from the age of one need 10 micrograms each day.

Vitamin D helps you to absorb calcium, magnesium, and phosphate.

You may wonder what the difference is between vitamins D2 and D3: vitamin D2 is derived from plant sources, while vitamin D3 can be derived either from lanolin (from sheep’s wool, i.e., not vegan) or lichen (from algae, i.e., vegan).

Vitamin D is present in very few plant-based foods naturally, though it is added to some fortified foods, and available as a dietary supplement. Supporting bone, brain and digestive health, this is one vitamin to make sure you get enough of.

I’m plant-based, where do I get my Vitamin D? Here are 5 options.

1. Sunlight

2. Fortified plant-based milks

3. Tofu

4. Mushrooms

5. Plant-Derived Supplements

Found on our affiliate, Amazon.



  1. Thanks for the Great post! I had a really bad Vitamin D3 deficiency despite living in sunny South Africa. The fatigue from it was horrendous! You just sort of assume you’re getting enough Vitamin D3. Luckily my nutritionists recommended doing the test and uncovered the problem. These days I do a Parkrun and others throughout the week and that keeps me good. Also, I love the combo of the Veganism plant based power for the running, getting the D3 and the feel good endorphins. Great way to your Vitamin D3 🙂

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