What is Vitamin D?
Vitamin D, also known as the "sunshine vitamin," is a fat-soluble vitamin that is essential for maintaining healthy bones and teeth, supporting the immune system, brain, and nervous system, regulating insulin levels, and promoting cardiovascular health. It can be obtained through sunlight exposure, certain foods, and supplements.
Benefits of Vitamin D
Bone Health: Promotes calcium absorption in the gut and maintains adequate serum calcium and phosphate concentrations for normal bone mineralization.
Immune Support: Enhances the pathogen-fighting effects of monocytes and macrophages and decreases inflammation.
Muscle Function: Necessary for muscle function and can help reduce the risk of falls in older adults.
Mood Regulation: May play a role in regulating mood and warding off depression.
Foods High in Vitamin D
Here are some foods rich in Vitamin D along with their approximate Vitamin D content per 100 grams and the percentage of the daily recommended value (DRV) they provide. The DRV for Vitamin D is approximately 20 micrograms (mcg) for both men and women.
Top Sources of Vitamin D for Carnivores
Cod Liver Oil
Vitamin D content: 210 mcg per 100g
% of Daily Need: 1050% for both men and women
Cod liver oil is extremely rich in Vitamin D.
Salmon (Wild-Caught)
Vitamin D content: 16.7 mcg per 100g
% of Daily Need: 84% for both men and women
Wild-caught salmon is an excellent source of Vitamin D.
Mackerel
Vitamin D content: 16.1 mcg per 100g
% of Daily Need: 81% for both men and women
Mackerel is a fatty fish that provides a high amount of Vitamin D.
Sardines
Vitamin D content: 11.1 mcg per 100g
% of Daily Need: 56% for both men and women
Sardines are rich in Vitamin D and other essential nutrients.
Tuna
Vitamin D content: 6.0 mcg per 100g
% of Daily Need: 30% for both men and women
Tuna is a good source of Vitamin D, especially when canned in oil.
Challenges for Vegans
Vitamin D is predominantly found in animal-based foods. Non-fortified plant-based sources of Vitamin D are extremely limited. Here are the known sources:
Maitake Mushrooms
Vitamin D content: 28.1 mcg per 100g
% of Daily Need: 141% for both men and women
Maitake mushrooms are one of the best natural vegan sources of Vitamin D.
UV-Exposed Portobello Mushrooms
Vitamin D content: 10.0 mcg per 100g
% of Daily Need: 50% for both men and women
Portobello mushrooms exposed to ultraviolet light provide a significant amount of Vitamin D.
Chanterelle Mushrooms
Vitamin D content: 5.3 mcg per 100g
% of Daily Need: 27% for both men and women
Chanterelle mushrooms are another good natural source of Vitamin D.
Morel Mushrooms
Vitamin D content: 5.1 mcg per 100g
% of Daily Need: 26% for both men and women
Morel mushrooms offer a decent amount of Vitamin D.
Shiitake Mushrooms (Sun-Dried)
Vitamin D content: 3.9 mcg per 100g
% of Daily Need: 20% for both men and women
Shiitake mushrooms that have been dried in the sun contain Vitamin D.
Non-Mushroom Plant-Based Alternatives
Given the scarcity of non-fortified plant sources of Vitamin D, the following strategies may help:
Sunlight Exposure
Vitamin D is synthesized in the skin upon exposure to sunlight. Spending 15-30 minutes in direct sunlight several times a week can help boost Vitamin D levels.
Fortified Foods
Fortified Plant-Based Milks (e.g., Soy Milk, Almond Milk, Oat Milk)
Typically contain 2.5 mcg per 100g
% of Daily Need: 13% for both men and women
Fortified Orange Juice
Typically contains 2.5 mcg per 100g
% of Daily Need: 13% for both men and women
Fortified Tofu
Typically contains 2.2 mcg per 100g
% of Daily Need: 11% for both men and women
Fortified Breakfast Cereals
Typically contains 2.0 mcg per 100g
% of Daily Need: 10% for both men and women
Supplements
Vegan Vitamin D supplements derived from lichen are available and can help meet daily requirements.