Due to the scarcity of food sources, getting enough vitamin D from food alone can be challenging. But even if you try to avoid animal products, many alternatives will provide enough. While supplementation is one option (which we'll discuss later), adequate solar exposure is also crucial. Additionally, some foods have vitamin D added to them, albeit this vitamin isn't as common as others. Make sure you know this.
Livestock is a common source of vitamin D in many foods. Some vegan-friendly forms of this vitamin are available, however.
The amount of vitamin D that is present could be expressed as micrograms (mcg or μg) or international units (IU). A microgram of vitamin D is the same as forty IU of a controlled source.
You can get vitamin D from these vegan options.
Mushrooms
Like humans, certain mushrooms produce vitamin D when exposed to sunshine, so some mushroom varieties contain vitamin D. Some can even thrive in complete darkness. So, before you buy any mushrooms at the grocery store, read the label to be sure they have vitamin D.
Fortified soy milk
Consuming adequate vitamin D daily might be difficult for vegans. Many of the best vitamin D sources, including shellfish, salmon, and egg yolks, are not vegan.
Finding a way to get enough vitamin D into your diet can be challenging for anyone, vegan or not. According to one study, Vitamin D deficiency may affect 41.6% of the US population.
The body produces this bone-building vitamin, but it is typically insufficient; thus, it is essential to increase dietary supplementation.
Fortified drinks
Vitamin D isn't often found in drinks. However, it can be added to some. Look for nutrient-fortified juices, such as Tropicana's No Pulp Calcium + Vitamin D. Many plant-based milks also contain vitamin D.
Fortified cereal
Cereals, like juice and milk, are frequently enriched with vitamins. Some contain plant-based D2, whereas most contain the non-vegan form of vitamin D3. For example, Kellogg's Fruit 'n Fibre has vitamin D and has previously been validated as vegan by the business. Not only is Ready Brek vitamin D rich, but it is also cruelty-free and includes no animal products.
Fortified tofu
Even though not all tofu is fortified, some brands provide roughly 20% of the recommended daily allowance of vitamin D, B12, and omega-3 fatty acids. These are three of the most prevalent nutrient deficiencies among vegans. With its neutral flavor profile, tofu may be a versatile ingredient. Make a healthy tofu scramble in the morning by mixing it with herbs and spices, or marinade it and toss it in a stir-fry for supper.
Sunshine
Although it's unhealthy to spend too much time outside without sunscreen, neither is staying out of the sun entirely. The results show that increasing vitamin D levels is as simple as soaking up midday sun. The National Institutes of Health reports that a study suggests that getting 5–30 minutes of sun exposure (to the face, arms, hands, and legs) at least twice a week might be enough to synthesize enough vitamin D.
Bear in mind that sun exposure reduces vitamin D production in older people and people with darker skin tones; thus, it will be crucial for them to use the other resources provided.
Why is vitamin D so important?
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Vitamin D is essential for regulating thousands of critical biological pathways due to human cells' abundance of vitamin D receptors. Knowing your vitamin D levels and how they affect your health can be achieved through an at-home test or regular blood work with your doctor.
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The National Institutes of Health states that vitamin D aids calcium absorption in the digestive tract and maintains adequate blood calcium and phosphate levels. It facilitates normal bone mineralization, growth, and remodeling and prevents osteoporosis-related diseases.
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Research published in the American Heart Association's journal Circulation has revealed that vitamin D helps control blood pressure and vascular cell proliferation. On the other hand, studies have linked vitamin D deficiency to arterial hardening, increased cholesterol, and other cardiovascular disorders.
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Researchers published their findings in the Endocrinology and Metabolism Clinics of North America journal. They found that people with higher vitamin D levels had a lower risk of developing type 2 diabetes. In contrast, those with lower levels may be more prone to insulin resistance, inflammation, and other complications.
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More studies are required, but the National Institutes of Health suggest maintaining healthy vitamin D levels lowers the risk and spread of several cancers.
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A Cochrane Review on vitamin D and MS found that the condition is significantly less common near the equator, which receives much sunlight; a research review published in Neurology and Therapy found that low vitamin D levels are connected with multiple sclerosis (MS).
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The British Journal of Psychiatry reported that people with low vitamin D levels were more likely to suffer from depression and have bad moods. During the darker winter months, some persons may have seasonal affective disorder (SAD) due to low vitamin D levels caused by a lack of sunshine.
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Inadequate vitamin D intake can harm bone health due to its strong correlation with calcium. The results can include increased rates of bone loss or even osteomalacia ('soft bones') in adults and rickets (a deforming bone disorder) in children, according to Karl Isogna MD, who spoke with Yale Medicine.
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Harvard Health points out that Vitamin D has receptors in various bodily organs and tissues. Scientists are actively exploring other potential functions, and these roles go beyond maintaining bone health. In addition to helping the body regulate infections, the esteemed publication says that vitamin D may even slow the formation of cancer cells and inflammation.
The benefits of vitamin D for vegans
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A sufficient intake of vitamin D has several significant effects, including:
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In terms of bone health, vitamin D plays a vital role in maintaining strong and healthy bones. As we age, our bones are more likely to break and experience other issues, which becomes crucial.
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Maintaining a healthy immune system is one of vitamin D's primary functions. It aids in activating immunological cells, which in turn aid in the battle against infections and other infections.
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Preventing Cancer: Adequate vitamin D intake has been linked to a lower risk of developing several cancers, including prostate, colon, and breast varieties. Still, we need more information to understand this connection entirely.
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Generally speaking, a healthy lifestyle and avoiding many diseases depend on adequate vitamin D intake. Obtaining enough vitamin D from food and supplements is essential for vegans.