6 Good Sources of Vitamin D for Vegetarians

1. Sunshine

Your skin can produce vitamin D when exposed to the sun’s ultraviolet B (UVB) rays. Most people get at least some of their vitamin D this way.

Exposing your face, arms, legs, or back to sunlight for 5–30 minutesTrusted Source twice a week — without sunscreen — is usually sufficient to generate optimal vitamin D levels.

However, depending on your geographical location or climate, it may not be practical to achieve this degree of direct sun exposure.

Additional factors can also affect your skin’s ability to produce enough vitamin D. These includeTrusted Source:

• season
• time of day
• smog
• cloud cover
• skin melanin content
• age
• sunscreen use

Older adults and individuals with darker skin tones may require over 30 minutesTrusted Source of sun exposure to produce sufficient vitamin D.

However, excess sun exposure can increase your risk of skin cancer. Hence, the American Academy of Dermatology urges people not to rely on the sun for vitamin D.

2. Certain mushrooms

Mushrooms have the unique ability to make vitamin D when exposed to UV light.

A 2023 review of studies in both humans and animals found that these mushrooms may be able to meet vitamin D needs, but more long-term human studies with defined dosages are needed to confirm this.

However, it is important to keep in mind that mushrooms that have not been exposed to UV light are not high in vitamin D. When shopping, look for a note on the label mentioning vitamin D content.

If you’re having trouble finding mushrooms exposed to UV light, you may have better luck at specialty stores or farmers markets.

Keep in mind that not all wild mushrooms are edible. Eating poisonous ones can cause symptomsTrusted Source ranging from mild indigestion to organ failure and even death. As such, you should not forage for your own wild mushrooms unless you are trained.

3. Egg yolks

Egg yolks provide vitamin D, though their specific amounts rely greatly on the chicken’s diet and access to the outdoors.

For instance, eggs sourced from chickens fed vitamin-D-enriched feed can contain a higher amount of vitamin D in the yolks.

Similarly, chickens allowed to roam outdoors are exposed to sunlight and lay eggs with more vitamin D. However, sun exposure is less effective then vitamin D-enhanced feed when it comes to increasing the vitamin D content in the eggs.

Free-range or organic eggs tend to have more vitamin D. The label may also indicate that the eggs are enriched with this nutrient.

4. Cheese

Cheese is a natural source of vitamin D, albeit in very small amounts. Levels vary based on the way the cheese is manufactured.

As a rule of thumb, soft types of cheese offer almost no vitamin D.

Some kinds of cheese can also be fortified with vitamin D, and this will be indicated on the label or ingredient list.

5. Fortified foods

Although some foods naturally contain small amounts of vitamin D, a variety of products are fortified with this nutrient. Although fortification standards vary by country, a few of these foods include:

• Cow’s milk. Depending on the country you live in, you can expect 1 cupTrusted Source (240 ml) of milk to contain up to 120 IU (3 mcg) of vitamin D.
• Nondairy beverages. Plant milks like coconut milkTrusted Source and almond milkTrusted Source — plus orange juiceTrusted Source — are often fortified with similar amounts of vitamin D as cow’s milk. They may provide up to 100 IU (2.5 mcg) of vitamin D per 1 cup (240 ml).
• Yogurt. Some yogurtsTrusted Source are fortified in vitamin D, giving around 52 IU (1.3 mcg) of this vitamin per 3.5 ounces (100 grams).
• Tofu. Not all tofus are fortified, but those that areTrusted Source offer around 100 IU (2.5 mcg) per 3.5 ounces (100 grams).
• Margarine. Unlike butter, which is not typically fortified with vitamin D, many brands of margarineTrusted Source add this nutrient. One tablespoon (14 grams) usually provides around 1.5 mcg (60.1 IU).

Due to inconsistent fortification standards between countries, checking a food’s ingredient list or nutrition label remain the best way to verify whether it’s fortified in vitamin D and how much it contains.

6. Supplements

If you’re concerned you may not be getting enough vitamin D from your diet, supplements can act as a reliable and consistent source. These come in two formsTrusted Source:

• Vitamin D2
• Vitamin D3

A 2023 review of studiesTrusted Source found that vitamin D3 was more effective when administered in daily doses or weekly doses.

Keep in mind that the Reference Daily Intake (RDI) is 10-20 mcg (400–800 IU), depending on factors like age and pregnancy. Exceeding this dosage for extended periods is not recommended, as it may cause toxicity.

The takeaway

Although vitamin D plays several crucial roles in your body, few foods naturally contain it — and vegetarian or vegan sources are especially sparse.

Spending time in the sunshine is a great way to boost your levels, but this isn’t possible for everyone. As such, you can try foods like wild mushrooms, egg yolks, or items enriched with vitamin D. Supplements are another option.

If you’re concerned that you may have low levels of this vitamin, speak with your healthcare provider.