Plant-based nutrition › Vitamin D
Vitamin D on a plant-based diet
Very little vitamin D comes from food. Most is made in your skin from summer sunlight. Plant-based sources are fortified plant milks and cereals, fortified spreads and UV-grown mushrooms. SACN advises everyone in the UK take a 10µg supplement in autumn and winter; vegans should choose a D3 from lichen or a vegan D2.
See what your diet might be missing. Free, in 60 seconds →What vitamin D does and why it matters
Vitamin D helps you absorb calcium and supports bone health, immunity and mood. Because the UK sits far north, most people make too little from sunlight for much of the year. This is not a plant-based issue alone, but a national one.
Why plant-based diets fall short
The richest natural food sources are oily fish and egg yolk, so plant-based diets rely on fortified foods and UV-exposed mushrooms. Only mushrooms grown or dried under UV light carry meaningful vitamin D. Ordinary ones do not.
How to get enough
From late March to the end of September, short daily sun exposure on bare skin usually suffices. From October to March, SACN advises a daily 10µg (400 IU) supplement for everyone aged four and over. Choose a vegan-certified D3 (from lichen) or D2, and include fortified plant milks and spreads year-round.
Could you be low?
Deficiency is common across the whole UK population in winter, vegan or not. If you have limited sun exposure, darker skin, or cover up, a supplement is sensible; a blood test can confirm if you are concerned. Speak to your GP.
How much do you need?
| Group | Per day |
|---|---|
| Adults (19–50) | 10µg |
| Adults (51+) | 10µg |
| Pregnancy | 10µg |
| Breastfeeding | 10µg |
Source: NHS; SACN.
Best plant-based and fortified sources
| Food | Serving | Amount | % of RNI |
|---|---|---|---|
| UV-exposed mushrooms | 1 cup sliced (96g) | 27.3µg | 273% |
| Fortified soya milk | 1 cup (240ml) | 1.8µg | 18% |
| Fortified almond milk | 1 cup (240ml) | 1.8µg | 18% |
| Fortified coconut milk drink | 1 cup (240ml) | 1.8µg | 18% |
| Fortified breakfast cereal | 1 bowl (40g) | 1.7µg | 17% |
| Fortified oat milk | 1 cup (240ml) | 1.5µg | 15% |
| Fortified pea milk | 1 cup (240ml) | 1.5µg | 15% |
| Fortified soya yoghurt | 1 pot (125g) | 0.9µg | 9% |
Common questions
Is vitamin D vegan?
It can be. Vitamin D2 is always plant-based; D3 is usually from sheep’s wool but a vegan D3 made from lichen is widely available. Check for a vegan certification.
How much vitamin D should I take?
SACN advises 10µg (400 IU) a day for everyone in autumn and winter, and year-round for people with little sun exposure.
Do mushrooms contain vitamin D?
Only if they have been exposed to UV light (some are sold labelled as such, or you can sun them yourself). Ordinary mushrooms contain very little.