Best Vegan Vitamin D Supplements [AU] 2023: 5 Brands For Vegetarians

Vitamin D is an essential nutrient that our body makes in the skin from sunlight exposure. It’s crucial for immune function, mood regulation, bone health, and energy levels. We can also get this vitamin from some foods.

Up to 41% of adults in the United States are deficient in Vitamin D, and vegans are often lower in vitamin D compared to the general population. What’s more, vitamin D is stored in body fat, so a deficiency is common after weight loss.

However, it’s not easy to get enough vitamin D from the sun or foods alone — especially if you spend a lot of time indoors, wear sunscreen, live in a polluted area, or it’s winter.

Most of the best vegan multivitamins contain vitamin D, but sometimes it’s not at the optimal dose or in the most absorbable form. In this article, we pick our favorite best vegan vitamin D supplement, discuss why vegans should supplement, and talk about how much of this vitamin you need.

There are two main forms of vitamin D: D2 and D3. Vitamin D3, or active vitamin D, is the most bioactive form in the body. Vitamin D2, or inactive vitamin D, is how we store vitamin D in the skin before it’s activated by sunlight. As a supplemental form of vitamin D, some research suggests they have a similar bioavailability in the body,^[3] while others suggest vitamin D3 is better absorbed.^[4]

We can’t rely on sunlight or natural food sources for all our vitamin D needs though. While some plant-based foods, such as mushrooms — contain 10 micrograms of vitamin D2^[5] per 100 grams of fresh weight — the amount may decrease with storage and cooking. 

However, most vitamin D3 supplements are not vegan because they are made from a fatty substance called lanolin, which comes from sheep’s wool.

Vegan vitamin D3, conversely, comes from plant lichen, a special type of algae found on mountainsides, rocks, and trees. Rather than trying to get all your vitamin D3 from sunlight, supplementing vegan vitamin D3 can prevent vitamin D deficiency without exposing yourself to harmful UV rays.

Studies show that vitamin D-deficient subjects experience a significant increase in vitamin D levels^[6] after 12 weeks of supplementing with vitamin D3.

Vegan vitamin D3 benefits include:

• Promoting cognitive health.
• Boosting mood.
• Aiding calcium absorption.
• Supporting healthy bone density.
• Helping maintain a good immune response.

So, which is the best vegan vitamin D3 supplement on the market? Here are our top five best vitamin D supplements for vegans.

5 Best Vegan Vitamin D Supplements For Vegetarians In AU 2023

Should Vegans Take a Vitamin D Supplement?

Yes, most vegans should supplement vitamin D3. A significant proportion of the U.S. population has low vitamin D levels. According to the latest EPIC-Oxford Study, those following a vegan diet are at even greater risk of insufficient vitamin D levels. 

That’s because most of us don’t spend enough time outdoors, and the sunlight isn’t strong enough in winter for our skin to make vitamin D3. What’s more, the following groups tend to have lower vitamin D levels:

• Darker skinned individuals, which makes it harder to absorb sunlight.
• Athletes.^[11]
• Those aged over 50 years old due to reduced skin synthesis.^[12]
• Those who are overweight or obese.

In any case, relying on sun exposure for your vitamin D is not recommended — even during the summer months. You would need to spend at least 20 minutes in direct sunlight without sunscreen because sunscreen blocks the UV rays your skin needs to make vitamin D. As you’re probably aware, too much UV light increases the risk of sunburn and skin cancer, so oral vitamin D from supplements is the safest, most reliable option.

Health Benefits Of Taking Vegan Vitamin D Supplements

Bone Health And Immune Wellness

Vitamin D — alongside vitamin K and other essential minerals such as phosphate — is essential for maintaining bone mineralization^[13] and healthy bone development. 

Vitamin D helps the body absorb calcium and facilitates phosphate absorption — an important step in supporting bone health.^[14] 

Vitamin D also plays a critical role in immune system health and function. Studies show impaired vitamin D levels are associated with a poor immune response^[15] and increased inflammatory reactions.

Boosts Mood, Energy, And Brain Function

Vitamin D is also important for maintaining cognitive function, especially as you age. Studies show that normal blood vitamin D levels are associated with better scores on cognitive tests.

What’s more, vitamin D levels significantly affect mood. Multiple large clinical trials show that taking vitamin D for at least eight weeks reduces depression symptoms and improves negative emotions.^[16]

Supplementing vitamin D is especially beneficial if you suffer from seasonal depression. One clinical trial showed supplementation with 400–800 IUs of vitamin D3 for just five days during winter months significantly enhanced a positive mood^[17] compared to a placebo.

Finally, a vitamin D deficiency might increase the risk of unexplained fatigue,^[18] and supplementing vitamin D can improve energy levels.^[19]

How Much Vitamin D Should Vegans Take?

Optimal blood vitamin D levels,^[9] otherwise known as 25-hydroxy vitamin D, can be measured via a blood test and should be between 50–80 nanograms per milliliter year-round. 

To maintain adequate levels, the Recommended Dietary Allowances for Vitamin D^[9] in the United States are:

• Infants aged <12 months: 10 micrograms, or 400 IU.
• Children aged 1-18 years and adults aged 19-70 years: 15 micrograms, or 600 IU.
• Older adults aged >70 years: 20 micrograms, or 800 IU.

The tolerable upper limit for vitamin D3 supplements is set at 4,000 IU, which is the daily dose one can take indefinitely without experiencing adverse effects. However, some sources suggest that those with low serum vitamin D levels might need more than 4,000 IU daily to increase serum levels.

The upper limit for vitamin D, set by the 2011 Food and Nutrition Board, is 4,000 IU per day. This is defined as the highest level of daily consumption that causes no side effects in humans when used indefinitely without medical supervision. However, some sources suggest that those with low vitamin D levels might need more than 4,000 IU daily to increase serum levels.

The same board set the No Observed Adverse Effects Level (NOAEL) at 10,000 IU daily. The NOAEL is the dose at which there are no published studies showing any adverse effects of that dosage. In fact, the upper limit for vitamin D was calculated by dividing 10,000 IU by 2.5 to provide a conservatively safe daily dose.

How To Choose The Best Vegetarian Vitamin D Supplement

Choosing the best vegetarian or vegan-friendly vitamin D supplement depends on a few factors.

Firstly, consider the dose that you need. If you regularly consume a range of fortified foods, such as plant-based milk, you might not need as high a dose from a vegan supplement. The same goes for if you regularly take a multivitamin.

Secondly, ensure that the supplement provides vitamin D3 — not vitamin D2 — from plant-based sources, namely, lichen. If you are vegan and you’re unsure, you might want to choose vegan supplements that are certified vegan, usually by the Vegan Society, to ensure they are free from animal products.

Finally, it might be best to choose an oil-based supplement to ensure the best possible bioavailability of vitamin D3.

Frequently Asked Questions

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