Vitamin D, also known as the sunshine vitamin, is a fat soluble vitamin that is produced in our skin and activated by exposure to sunlight.
Getting adequate vitamin D is crucial for optimal health. Vitamin D helps ensure the proper function of the immune system, maintain strong and healthy bones, and protect the body against certain diseases.
Unfortunately, despite its importance, about 41% of the US population is not getting enough vitamin D. Vitamin D deficiency rates are especially higher for women, non-Hispanic black people, and adults between the ages of 20 to 29 and during winter.
The risk of deficiency is even higher for vegans who have limited sources of vitamin D3 in their vegan diet. This is because vitamin D3 is usually found in animal products such as cod liver oil, fatty fish and egg yolks.
However, a few foods also contain vitamin D3. One good source of vitamin D3 is algae and supplements made from it. In this article, we'll talk about why vegans should consider looking into algae-based supplements, as well as its benefits.
Key Takeaways
What Is Algae Vitamin D?
Algae-based vitamin D comes from algae grown in controlled conditions, with minimal environmental impact. This type of vitamin D3 is body-ready, which means it is highly bioavailable or absorbable by the body. Vegan vitamin D3 is sustainably sourced, with no animals harmed in the process. It's also non-genetically modified (non-GMO), and is certified Kosher and Halal.
Plant-Based vs Animal-Based Vitamin D Supplements
Majority of vitamin D3 supplements in the market are made from animal products, and manufacturers are not always transparent about the type of vitamin used and how it was sourced.
Most vitamin D supplements are made from lanolin, a raw material or wax extracted from the sebaceous glands of sheep. During the production process of vitamin D from lanolin, certain undesirable ingredients contaminate the product, including pesticides and other chemicals.
Moreover, lanolin is fatty by nature, so it can turn bad when exposed to air. To extend its shelf life, manufacturers add butyl hydroxytoluene (BHT) to prevents lanolin's deterioration. While it is generally considered safe, experts doubt its safety as it has been found to be an animal carcinogen.
Plant-based vitamin D supplements, on the other hand, are made from either mushroom or algae extracts. Before, the vitamin D produced from mushrooms come in the form of D2 (ergocalciferol) which is less effective than D3 (cholecalciferol). However, through technological advancements, it is now possible to obtain vitamin D3 from plant-based sources.
The vegan vitamin D3 found in supplements nowadays are bioavailable and comes from clean and high-quality plant-based sources such as non-genetically modified algae. The algae is grown in strictly controlled conditions without the use of contaminants such as pesticides.
What Are the Advantages of Taking Algae-Based Vitamin D Supplements?
Below are just some of the benefits of taking algae-based vitamin D supplements:
Ethical
Lanolin, which is extracted from sheep wool, is typically obtained in a way that causes deep injuries to the sheep. Some breeders even employ mulesing, which is a painful practice that involves removing and cutting away a large amount of skin around the sheep's anus and tail. This is performed without anesthetics and can be very painful and stressful to the sheep.
With algae-based supplements, no animals are harmed during the production process. Most algae-based supplements are made from non-GMO plant-origin algae that is sustainably and responsibly sourced in a controlled environment, free and protected from environmental contaminants. The supply chain and source is also fully traceable.
Sustainable
Algae and microalgae can be cultivated on a large scale and its ability to sequester carbon dioxide shows its sustainability in terms of helping reduce the carbon footprint of its production.
Moreover, algae can be produced on non-arable land with non-potable water, which points to its highly efficient resource utilization. It also has proven to be a viable source of nutrients and have the desired qualities of a sustainable food source.
High Bioavailability
Natural algae extracts provide cholecalciferol, which is the most biologically active form of vitamin D. This form of vitamin D is easily absorbed by the body and taken into the bloodstream.
Some vegan vitamin D supplements come in the form of tablets, rather than oil-based capsules, to ensure that they are easily digestible and does not cause any digestive issues or malabsorption.
Good for Vegans and Vegetarians
Algae-based supplements do not contain dairy, soy, gluten, lactose, yeast and wheat. Most supplements are certified vegan and are compatible with Halal and Kosher dietary patterns. They are suitable for both vegetarians and vegans.
Supports Overall Health
Vitamin D3 is known to prevent cardiovascular disease, skin cancer, and osteoporosis. Algae based supplements ensure optimal vitamin D intake, promoting improved bone mass and immune function.
How Much Vitamin D3 Dietary Supplement Should I Take Daily?
The recommended vitamin D intake for individuals can differ depending on a number of factors, including your age, medical history, skin color and your geographic location.
According to Healthline, in the United States, the recommendations for vitamin D dosage is between 400 to 800 international units (IU), which is equivalent to 10 to 20 micrograms (mcg) of vitamin D per day. This is enough to meet the requirements of healthy individuals.
The tolerable upper intake level for vitamin D is around 1,000 to 2,000 IU per day, which is still considered a safe amount. Experts, in fact, suggest that individuals take this much as the current recommendations are quite low and does not enable people to meet their needs. Many studies have also found that you need to consume more vitamin D than the current guidelines.
It is important to note, however, that taking more than 4,000 IU of vitamin D can be harmful. This applies to all adults, including pregnant and nursing women, as well as the elderly and children below 17 years old.
What Are the Signs of Vitamin D Deficiency?
As we've mentioned earlier, vitamin D deficiency is more common than you think. In fact, it is a common global issue with 1 billion individuals worldwide having vitamin D deficiency. Meanwhile, vitamin D insufficiency affects 50% of the world's population.
Vitamin D deficiency is common in people with darker skin and those who wear clothing that covers the skin extensively (such as people from Middle Eastern countries). It is also common to be developing vitamin D deficiency during the winter.
Deficiency is common among this group because we get vitamin D from sun exposure. When skin is exposed to sunlight, it converts ultraviolet radiation to vitamin D. We also get vitamin D from certain foods such as fish, egg yolks, and fortified foods, such as fortified cow's milk and orange juice.
Anyone can be at risk of developing vitamin D deficiency, including babies, young children, and adults. Breastfed babies can't get adequate amounts of vitamin D from breast milk, so they need vitamin D supplementation or fortified milk. And as people age, it's more difficult for their skin to produce sufficient amounts of vitamin D, which can result in deficiency.
A higher body mass index is also a risk factor and is often associated with lower vitamin D levels in the blood. Individuals who are overweight often require higher vitamin D dosage to ensure optimal levels.
Vitamin D deficiency occurs when the body doesn't get enough vitamin D. The symptoms don't necessarily manifest right away, and doctors don't check vitamin D levels usually in patients, which is why many people are deficient without realizing it.
Vitamin D enables the body to absorb calcium and phosphorus, which play a pivotal role in bone health. When you have a vitamin D deficiency, this prevents your body from absorbing calcium and phosphorus well. This can lead to an increased risk of experiencing soft bones, muscle weakness, bone and muscle pain, as well as fractures. It also contributes to a higher risk of falls among the elderly.
Our Favorite Algae-Based Supplement is is Performance Lab® D3 + K2
Taking algae-based supplements provide an efficient way for vegans to meet your dietary requirement for vitamin D3. If you are looking for one, we highly recommend Performance Lab's Vitamin D3 + K2 supplement, which is made from freeze-fried liposomal vitamin D3 sourced from algae.
Touted as the world's most advanced vitamin D formula, Performance Lab's formulation contains 25 micrograms of vitamin D3, which is equivalent to 500% of your daily value. It also contains 50 micrograms vitamin K2 from its proprietary NutriGenesis® line. The supplement is suitable for vegans as it contains no soy, peanut, tree nuts and wheat and it is non-GMO and non-irradiated. It is also free from gluten, additives, colors and any preservatives.
Performance Lab's vitamin D3 and K2's benefits can be immediately felt in just a matter of hours after taking it. At first, you may notice some improvements in your mood and overall wellbeing. As time passes on, you'll experience more of its benefits, with healthier bones, teeth and muscles as well as enhanced immune function.
Frequently Asked Questions
Certain types of algae, especially microalgae of the nannochloropsis oceanica species, are a sustainable source of vitamin D3 (cholecalciferol) . They produce and synthesize vitamin D3 when they are exposed to ultraviolet light. UVB exposure stimulates the production of vitamin D3 in algae.
Microalgae contains both vitamin D3 and provitamin D3, which is a precursor to vitamin D3. It is a good source of vegan and highly bioavailable vitamin D3, which is easily absorbed by the body.
Yes, vitamin D3 derived from algae is a high-quality and vegan-friendly way of meeting your dietary intake for this essential nutrient. Vitamin D 3 from algae is body-ready, just like vitamin D3 coming from animals. It is also an excellent option for vegans and vegetarians who abstain from meat and animal products. Vitamin D3 from algae is as effective as D3 from animal sources, supporting calcium absorption, bone health, immune system function and overall health and well-being.
Lichens are a type of plant or organism that is a combination or partnership between a fungus and algae. The dominant partner is the fungus, which gives the lichen its major characteristics. It is a natural and effective source of vitamin D3, so is generally considered safe to consume. It is a good plant-based alternative to lanolin, which is a common, animal-based source of vitamin D3, making it suitable for vegetarians and vegans.
Mushrooms are considered as the best plant-based source of vitamin D. When exposed to UV light, mushrooms produce vitamin D2 (ergcalciferol), which is the form of vitamin D that helps boost the existing vitamin D levels in the body. Unlike other plant-based foods, mushrooms can synthesize vitamin D when exposed to ultraviolet light, just like the way we humans produce vitamin D in our skin when exposed to sunlight.
