Nutrients ·
Vegan vitamin D3: lichen, D2 and how much you need
The short answer
Vegan vitamin D3 is extracted from lichen; standard D3 comes from lanolin in sheep's wool. D3 tends to raise blood levels more than plant-derived D2. Adults need 600 IU (15 mcg) a day, 800 IU over 70, and it absorbs best with a meal that contains fat.
Where vitamin D comes from
Skin makes vitamin D from UVB light. In winter, at high latitudes, with sunscreen or with darker skin, production drops — which is why low levels are common in every diet, not just vegan ones.
D3 vs D2
- D2 (ergocalciferol) — from UV-exposed yeast or mushrooms; always vegan.
- D3 (cholecalciferol) — usually from lanolin; vegan only when made from lichen.
Research generally finds D3 raises and maintains blood levels more effectively than D2.
How much
The NIH recommends 600 IU (15 mcg) daily for adults up to 70 and 800 IU (20 mcg) after. The upper limit for adults is 4,000 IU a day unless a clinician advises more. A 25(OH)D blood test shows where you stand.
How to take it
- With food that contains some fat for better absorption.
- Many people pair it with vitamin K2; vegan K2 (MK-7) is made by fermentation.
- Mushrooms exposed to UV light provide some D2 from food.
Back to the plant-based vitamins guide.
Questions
- Is all vitamin D3 vegan?
- No. Most D3 is made from lanolin. Look for 'lichen' as the source.
- Should I take D3 in the morning or at night?
- Time of day matters less than taking it with a meal. Pick the time you'll remember.
From the shop
This article is for general information and isn't medical advice. These statements have not been evaluated by the Food and Drug Administration. Products are not intended to diagnose, treat, cure or prevent any disease. Talk to a healthcare professional before starting a supplement, especially if you are pregnant, nursing or take medication.