10 Best Vitamin D3 Foods for Vegetarians & Their Health Benefits

Are you a vegetarian struggling to get enough Vitamin D3 in your diet? Since most natural sources are animal-based, many vegetarians find it challenging to meet their daily requirements. However, the good news is that fortified foods, plant-based sources, and strategic lifestyle changes can help you get enough Vitamin D3 without compromising your diet.

In this article, we’ll cover the best vitamin D3 foods for vegetarians, how to boost absorption naturally, signs of deficiency, and expert-backed tips to keep your vitamin levels in check. Let’s read!

Top 10 Best Vitamin D3 Foods for Vegetarians

If you're following a vegetarian diet, these Vitamin D3-rich foods can help maintain your daily intake:

1. Fortified Plant-Based Milks

Many plant-based milks, such as almond milk, soy milk, coconut milk, and oat milk, are fortified with Vitamin D3. These are great alternatives to dairy milk, which can fulfill your vitamin D3 requirement. However, always check the packaging label to ensure whether it is fortified with D3 or not. In one cup, you get 30% of vitamin D3. You can add fortified milk to your smoothies, cereal, oatmeal, and coffee, or drink it plain. 

2. Fortified Orange Juice

Fortified orange juice is also a great source of vitamin D3 if you enjoy fruit juice a lot. This can be a delicious and healthy morning beverage that can give a huge boost of vitamins to promote your immune system. In 6 ounces of fortified orange juice, you get 100% vitamin D3 (depending on the brand). You can have it at breakfast, make homemade fruit popsicles with it, or blend it in your favorite fruit smoothies. 

3. Egg Yolks

Being an excellent source of vitamin D3, one big egg provides 10% of the recommended daily vitamin D3 intake. For instance, eggs from chicken fed with vitamin-D-rich feed can provide more vitamin D3 per yolk compared to eggs from traditional feed-fed chickens. Moreover, according to one finding, hens who were allowed outdoor roaming laid eggs that were higher in vitamin D3 content (due to increased sun exposure) than hens raised indoors. You can have them in an omelet, scrambled, or boiled form or use a salad. 

4. Mushrooms (UV-exposed)

A study shows that UV-exposed mushrooms are a natural and safe source of vitamin D3. They produce vitamin D when sunlight touches them. Compared to farm-grown mushrooms, wild ones consist of high amounts of vitamin D. You can have store-bought mushrooms that can be exposed to the sun for some hours to increase vitamin D3 levels. Mix them in your omelets or burgers, roast or grill using your favorite seasonings, or add them to your pasta or soup. 

5. Fortified Cereals

Many fortified cereals such as oats and whole-grain cereals have high amounts of vitamin D. It makes them the simple and fast healthy breakfast option for vegetarians, especially when combined with plant-based fortified milk. You can also add them to yogurt with some seeds and nuts or top it over your favorite smoothie. 

6. Tofu and Tempeh (Fortified)

Both tofu & tempeh are nutrient-dense, plant-derived options for vegetarians as they are fortified with vitamin D3. This can help you meet your daily vitamin D intake. However, make sure to check nutrition labels to confirm if they are fortified or not. The best idea to enjoy is to stir-fry them with vegetables and spices, use them in curries as a meat substitute, or mix them with your protein smoothie. 

7. Fortified Cheese

Though cheese is naturally rich in little vitamin D, fortified cheese offers higher levels. The fortified cheese includes Monterey, Cheddar, and Fontina. However, always check the packaging to ensure they are fortified or not. The perfect way to enjoy fortified cheese is to add it to your salads or sandwiches, have it as a snack with some nuts, or melt it over your baked dishes. 

8. Plant-based Yogurts (Fortified)

Many almond or coconut-based varieties of yogurts are fortified or enriched with vitamin D3, making the nutrition option for vegetarians to meet their daily Vitamin D3 intake. In 6 ounces of fortified yogurt, you get 20% of the recommended everyday intake of this vital nutrient. You can add fresh fruits and nuts to make it more healthy and tasty. In addition, use yogurt in smoothies or make yogurt-based dips.

9. Vitamin D3-Rich Fruits

Vitamin D3-rich fruits are great options to include in your vegetarian diet. These fruits include oranges, dried figs, dried apricots, papaya, prunes, amla, and kiwi to meet your vitamin D requirements. These fruits can give a great boost to your vitamin D intake. You can eat them fresh or add them to your smoothie or cereal.

10.  Vitamin D3-Rich Vegetables

Certain vegetables such as spinach, collard greens, sweet potato, and kale are vitamin D-rich foods, helping meet daily recommendations of vitamin D. Along with vitamin D, they are also a great source of iron, calcium, and vitamin K which contribute to great brain, bone, and overall health. 

Vitamin D3 Supplements: Do You Need Them?

If you’re unable to get enough vitamin D3 from your diet, supplements can help. In case you are a strict vegan, opt for plant-based Vitamin D3 supplements derived from lichen instead of lanolin (sheep’s wool).

These supplements are made using plant-based ingredients, making them an excellent choice for vegetarians and vegans. According to research, individuals who combined vitamin D3 supplements with a high fat-rich meal experienced a 32% higher rise in their vitamin D levels after 12 hours compared to those who took fat-free foods. This happens as fat-rich foods increase vitamin D absorption.

However, always discuss with your doctor first before planning to take supplements. They will help advise the right dosage based on your health needs, age, and many other factors. This is because exceeding the dose for a longer period can lead to toxicity with symptoms such as:

• Abdominal pain

• High blood pressure

• Confusion

• Difficulty concentrating

• Depression,

• Vomiting

• Hearing loss

• Psychosis (losing touch with reality and experiencing disrupted thoughts and perceptions)

• Coma or kidney failure (in extreme cases)

How Much Vitamin D3 Do You Need Daily?

The amount of vitamin D3 intake can vary depending on age. According to the National Institutes of Health, here is an average daily intake of vitamin D3 based on age group:

Note: For pregnant and lactating women, the daily intake is 600 IU (15 mcg).

Vitamin D3 Deficiency: Signs & Symptoms

If you experience these symptoms, this might indicate vitamin D3 deficiency:

• weak immune system

• bone pain and weakness

• depression

• fatigue

• slow wound healing

• hair loss

• mood changes,

• frequent Illnesses

Note: If you experience any of these symptoms, consult the doctor. If left untreated, they can lead to health issues such as osteoporosis, type 1 diabetes, multiple sclerosis, hypertension, osteomalacia, and even cancer. 

Important Things to Consider With Vitamin D-Rich Diet

Though vitamin-D-rich foods can prevent vitamin D deficiency, it is crucial to consider certain things for safe and effective intake:

• Know the Vitamin D Needs: For most adults, 600-800 IU of vitamin D a day is enough. However, others may need more. So, always consult the doctor to determine the correct dose you need.

• Watch Your Portion Sizes: Being healthy, vitamin D-rich foods also contain calories in high amounts. Hence, always eat in portions to maintain a healthy weight.

• Don't Forget Other Nutrients: Vitamin D works effectively with other nutrients such as magnesium and calcium to maintain overall health. So, follow a well-balanced diet for a variety of nutrient-dense foods.

• Maintain a Healthy Body Weight: Being obese or overweight might prevent the body from effectively absorbing and utilizing vitamin D. Research reports that individuals with high body mass indexes (BMI) have low vitamin D levels in the blood.

• Consider Medications and Health Issues: Vitamin D foods or supplements can interact with certain medications like steroids, anticonvulsants, or digoxin, impacting their effectiveness or bringing some adverse side effects. Additionally, these foods can worsen the medical issues you are living with. So, discuss your medications and health problems with your doctor. 

Health Benefits of Vitamin D3

Vitamin D3 plays a key role in several bodily functions, making it beneficial for your health for these reasons:

• Supports Bone Health: Helps with calcium and phosphorus absorption, which promotes strong bones and reduces the risk of osteoporosis (weak or brittle bones).

• Enhances Immune Function: Improves the immune system, protecting against different infections and diseases.

• Strengthen Muscle Function: Boosts muscle function and strength, which helps prevent the risk of falls in older people.

• Improves Mood: Alleviates the symptoms of anxiety and depression and improves emotional well-being.

• Regulates Insulin: Controls insulin and maintains blood sugar levels, which potentially lowers the chances of diabetes.

• Prevents Inflammation: Reduce inflammation risk which prevents the chances of chronic health conditions such as heart diseases.

How to Maximize Vitamin D3 Absorption

• Get Some Sunlight Exposure: Though diet is an extreme source of vitamin D, make sure to sunbathe 2-3 times a week for about 10-30 minutes to maintain vitamin D levels.

• Pair with Healthy Fats – Vitamin D is fat-soluble, so consume it with avocados, nuts, or olive oil.

• Exercise Regularly: Practicing exercises help with increased vitamin D metabolism. This prevents bone weakening risk and increases bone density.

• Quit Smoking and Alcohol: These habits can lower the ability of the body to absorb vitamin D and other nutrients. So, avoid them completely to improve your liver and overall health. 

Final Thoughts

You don’t need meat or fish to meet your Vitamin D3 needs—fortified foods, fruits, veggies, eggs, UV-exposed mushrooms, etc., are among the best vitamin D3 foods for vegetarians that can help you meet your daily requirements along with smart lifestyle choices like daily sun exposure. Also, If needed, supplements can be an option—but always consult a doctor first. They can help determine the right dosage of vitamin D based on your age and health needs.

So, take Action Today: Eat more Vitamin D3-rich foods, Get some sunlight, and Stay active & healthy!

Disclaimer: This information is intended for educational purposes only. Always consult a medical professional before making dietary changes, especially if you have any medical conditions.

Read Also: Amazing Vitamin D3 And K2 Benefits To Enhance Overall Health