Dietary vitamin D is a fat-soluble vitamin that plays a key role in calcium absorption, supporting bone health and bone development. The body needs vitamin D for several vital processes in the body, including the proper functioning of the circulatory, digestive, nervous and immune system.
Studies suggest that vitamin D helps in the prevention of a number of illnesses, including depression, diabetes, cardiovascular disease, skin cancer and other forms of cancer, for that matter. Low vitamin D levels are associated with these illnesses, making vitamin D supplementation of extreme importance.
Vitamin D deficiency and insufficiency is a major public health concern worldwide. As we've pointed out in a previous blog post, it affects about 13% of the global population. In the United States, vitamin d deficiency affects about 40% of the population.
In this article, we'll talk about how you can increase your vitamin D intake by taking a daily vitamin D supplement, as well as the effective ways on obtaining vitamin D. Our goal through this article is to cut through the noise and help you find a vitamin D supplement that works for you and helps you meet your goals.
Key Takeaways
Vitamin D deficiency and insufficiency is a major public health concern worldwide. It affects about 13% of the global population. In the United States, vitamin d deficiency affects about 40% of the population.
In this article, we'll talk about how you can increase your vitamin D intake by taking a daily vitamin D supplement, as well as the effective ways on obtaining vitamin D. Our goal through this article is to cut through the noise and help you find a vitamin D supplement that works for you and helps you meet your goals.
How Do Vegans Get Vitamin D?
If you follow a vegan diet, getting enough vitamin D daily can be a challenge. Many of vitamin D rich foods, which include salmon, shellfish, eggs and dairy, are not vegan-friendly.
Vitamin D is a unique vitamin compared to other nutrients. Even though you can get it from a variety of foods, your body can also produce it. Your skin makes it when exposed to sunlight, converting cholesterol into vitamin D.
When ultraviolet light hits the skin, it sets in motion structural changes to a type of cholesterol in the skin layer called 7-dehydrocholesterol.
This conversion creates a precursor of vitamin D, which will eventually be converted in the liver and kidneys as active vitamin D. This active vitamin D then provide many benefits, from cancer prevention to maintaining healthy bones.
Apart from sun exposure, vegans can get vitamin D fortified foods such as breakfast cereals and fat-based margarines, plant-based milks such as soy and almond milk, as well as mushrooms, and lichens.
These foods contain decent amounts of vitamin D, however, that may not be enough to meet dietary reference intakes for the nutrient. This is why taking vitamin D supplements are important.
Is There a Difference Between Vitamin D3 and Vitamin D2 Supplements?
Vitamin D2 (ergocalciferol) and D3 (cholecalciferol) are both primary forms of vitamin D. These forms of vitamin D have slightly different molecular structures, but nevertheless, provide the same benefits in the body. The only difference is that vitamin D comes from plant-based sources, while D3 usually come from animals.
Experts are not completely sure about which of the two is better for optimal health. However, studies have found that both can increase vitamin D levels in the blood. However, studies have found that vitamin D3 supplementation was more effective at raising levels of vitamin D higher and longer than D2. A bi-weekly supplementation of vitamin D3 was more effective in increasing vitamin D levels in adults, than the same amount of vitamin D2.
It is important to note that additional research is needed as to why this is the case. Furthermore, more research is needed to investigate the metabolic pathways involved, as well as the beneficial difference of oral and intramuscular vitamin D administration across different life stages, gender and ethnicity.
How Much Vitamin D Should a Vegan Take Daily?
The recommended daily allowance for vitamin D for adults is 600 international units or 15 micrograms daily. However, other sources recommend that vegans should take 800 IU or 20 mcg and above, since they have difficulty in getting sufficient vitamin D from their vegan diet.
Some experts suggest that vegans consider taking a higher dose of up to 1,000 to 2,000 IU, especially if their vitamin D levels are low or if they have limited exposure to sunlight. The same is true for people with darker skin, are older, or live in areas that receive limited sunlight.
The upper tolerable intake limit for vitamin D12 is 4,000 IU, so it's still safe to consume this amount, however, exceeding it can be harmful. It is best to consult a healthcare practitioner or dietitian to receive personalized recommendations on how much dosage is right for your needs. This is especially important if you're taking maintenance medications for other health conditions to ensure there is no potential interactions.
What to Look for When Buying Vitamin D Supplements
For most healthy people, it's completely possible to meet your vitamin and mineral requirements with diet alone. However, certain dietary patterns (such as veganism), medications, and health conditions may be required to meet nutritional needs.
Dietary supplements are designed to supplement and not replace the nutrients in your diet. They are available in various forms, including tablets, capsules, gummies, syrups, tinctures and powder which are usually marketed as an effective way to boost your health.
Many supplements on the market claim to offer specific health benefits. Unfortunately, due to limited regulation, it's not always clear whether supplements are of high quality or contain potentially harmful ingredients. And this also applies to vegan supplements.
Below are some things you may want to consider when choosing a vegan vitamin D3 supplement to ensure you're buying a safe and high-quality product:
Active Ingredients
Vitamin D products may contain either vitamin D3 (cholecalciferol) or vitamin D2 (egocalciferol). Vegan vitamin D3 is synthetically produced from 7-dehydrocholesterol from lichen or mushrooms, otherwise, it is made from lanolin or wool fat.
Vitamin D supplements originating from wool fat is not acceptable to vegans due to its cruel nature. Ergocalciferol made from fungi, yeasts or algae are ideal for vegans and vegetarians.
As we've mentioned earlier, cholecalciferol is more effective in boosting vitamin D levels and treating deficiency than ergocalciferol. You may want to opt for vitamin D3 supplements than D2 if possible as it is recommended by experts.
Inactive Ingredients
Vitamin D products may contain either vitamin D3 (cholecalciferol) or vitamin D2 (egocalciferol). Vegan vitamin D3 is synthetically produced from 7-dehydrocholesterol from lichen or mushrooms, otherwise, it is made from lanolin or wool fat.
Vitamin D supplements originating from wool fat is not acceptable to vegans due to its cruel nature. Ergocalciferol made from fungi, yeasts or algae are ideal for vegans and vegetarians.
As we've mentioned earlier, cholecalciferol is more effective in boosting vitamin D levels and treating deficiency than ergocalciferol. You may want to opt for vitamin D3 supplements than D2 if possible as it is recommended by experts.
Regulation & Third-Party Testing
The Food and Drug Administration (FDA) doesn't necessarily evaluate the safety, quality and effectiveness, as well as the ingredients, of supplements before they are sold on the market. This means that there is no real guarantee that the product contains ingredients that it claims to have.
Even though the FDA requires supplement manufacturers to follow Current Good Manufacturing Practices (CGMP), compliance is not always enforced and not required by law. The only way to ensure a product's quality is to buy one that has been tested and certified by a third-party.
Third-party testing involves testing supplements if they truly contain ingredients and the amount listed on their label. It also involves ensuring that products are free from harmful contaminants, is standardized from batch to batch, and do not contain undeclared ingredients.
Some supplement manufacturers voluntarily have their products tested to reflect their commitment to the safety of their consumers.
When buying vitamin D supplements, look for products that have a Certificate of Analysis (COA) which is granted by independent third-party testing companies such as NSF International, USP, ConsumerLab or Banned Substances Control Group (BSCG).
If you're an athlete, you should check the label to see if a product has been NSF Certified for Sport. This ensure that the product does not contain any of the over 270 substances that are banned by major sports groups.
Certified Vegan
Look for statements on the label that the product is compatible with vegetarian or vegan diets, and that the product has not been in contact with animal-derived substances during the manufacturing process.
If the content of the product itself or the formulation is questionable, check with the manufacturer to get the most up to date information on the origins of the supplement's ingredients.
Our Top Vegan Vitamin D Supplement Choice is Performance Lab® D3 + K2
Performance Lab® D3 + K2 gets our seal of approval because it is vegan, has research-backed ingredients for proper dosage and efficacy, and belongs to a B-Corp certified brand. They not only provide a great vitamin D product for vegan consumers, but they also care about the environment and take strides to improve the health of our bodies and planet.
Frequently Asked Questions
To know whether the vitamin D3 supplement you're buying is vegan, carefully read the nutrition label and confirm the vitamin D source. Vegan vitamin D3 is usually sourced from lichen or mushrooms, while non-vegan vitamin D3 is usually made from lanolin or sheep's wool. Also ensure that the supplement is free from animal-derived ingredients or additives such as gelatin (from pig collagen) or lactose. You can also check the label to see if the supplement is specifically marketed as vegan or vegetarian.
Vitamin D primarily exists in to forms: D2 (ergocalciferol) and D3 (cholecalciferol). From a supplementation perspective, studies have found vitamin D3 to be more effective than D2 in increasing and maintaining serum vitamin D levels or put simply, the concentration of vitamin D in the blood.
Vitamin D3 is produced in the skin upon exposure to sunlight. This form is then converted in the liver and kidneys to its active form called calcitriol. Meanwhile, D2 is usually found in fungi and plants that are exposed to ultraviolet light. However, note that through technological advancements, D3 has been produced from plants such as mushrooms.
To know whether you need vitamin D2 or D3, consult your physician or healthcare provider to discuss your unique needs. Your doctor can assess your vitamin D levels by ordering a blood test to determine any potential deficiencies. A blood test is the most accurate way to determine your vitamin D levels. Moreover, vitamin D requirements vary depending on your age, health status, and other medical factors.
From there, they can recommend the appropriate form or vitamin D dosage. It is important to consult a doctor especially if you are taking any medications to ensure that you are taking vitamin D supplements safely.
As vegans, it's a given that we refrain from dairy. This can be an issue since vitamin D is mostly found in milk products, as well as fatty fish and egg yolks. The good thing is vitamin D is still present in vegan food sources, such as mushrooms and fortified foods, including plant-based milk, fortified orange juice, margarine, and breakfast cereals. Check the nutrition label of the foods you're buying to ensure they contain vegan vitamin D.
The best source of vitamin D are fatty fish such as salmon, tuna, sardines, and mackerel; as well as fish liver oils, like cod liver oil. Red meat and liver, egg yolks, and milk are also rich sources of vitamin D3.
Unfortunately, as a vegan, you cannot consume these foods. However, you can consume foods fortified with vitamin D, which include breakfast cereals, fat spreads, and plant-based milk.
Another essential source of vitamin D is sunlight. The body naturally produces vitamin D when our skin is exposed to ultraviolet light. To ensure you are meeting your requirements, spend time in the sun, especially in the morning or late afternoon when the sun is high up in the sky. Aim for an average of 15 to 30 minutes of sun exposure several times in a week.
