Vitamin D Foods for Vegetarians: 10 Essential Choices

Mushrooms can provide vitamin D.

Some plant milks provide it.

Some cereals provide it.

But usually because vitamin D was added during fortification.

Spinach is healthy.

Almonds are healthy.

Beans are healthy.

None of them becomes a useful vitamin D source simply because the diet is vegetarian.

This is why vegetarian vitamin D advice needs.

NIH states that very few foods naturally contain vitamin D.

Fortified foods provide much of the vitamin D in American diets.

For vegetarians, fortified foods can therefore be more useful than searching for a mythical vitamin D rich vegetable.

For vegans, the challenge is even bigger.

The 2025 Academy of Nutrition and Dietetics position paper notes that vegan diets can be associated with lower vitamin D levels, particularly in winter, and that usual intake of fortified beverages alone may not always provide the full recommended amount.

For more vitamin and mineral guidance, visit the NextFitLife Nutrition and Vitamins Hub.

Why do you need vitamin D?

Vitamin D helps your body absorb calcium.

That makes it important for healthy bones.

It also supports:

• Normal muscle function
• Nerve function
• Normal immune function

Long term vitamin D deficiency can damage bone health.

In adults, severe deficiency can lead to osteomalacia, which can cause bone pain and muscle weakness.

Vitamin D matters.

But more is not automatically better.

It is a fat soluble vitamin.

Very high supplement doses can become toxic.

How much vitamin D do adults need?

NIH currently lists these recommended amounts:

These recommendations include vitamin D from food, beverages, and supplements.

Sun exposure is handled separately.

Why does the food label use 20 mcg?

This confuses people.

The FDA Daily Value for vitamin D on Nutrition Facts labels is:

20 mcg.

That equals 800 IU.

The Daily Value helps you compare packaged foods.

It does not replace age specific nutrition recommendations.

FDA also uses a simple label rule:

• 5 percent Daily Value or less is low
• 20 percent Daily Value or more is high

This becomes very useful when comparing plant milks, cereals, yogurt, juice, or spreads.

Do not trust the front of the package.

Read the Nutrition Facts panel.

10 Vitamin D Foods for Vegetarians worth checking

1. UV exposed mushrooms

Mushrooms are the most interesting natural plant based option.

But there is a catch.

Ordinary mushrooms may contain only a small amount of vitamin D.

Mushrooms exposed to ultraviolet light can contain much more.

NIH specifically notes that UV exposure is used to increase mushroom vitamin D content.

Mushrooms mainly provide vitamin D2.

Useful varieties can include:

• Button mushrooms
• Portobello mushrooms
• Cremini mushrooms
• Other commercial mushrooms treated with UV light

The important phrase is:

UV exposed.

Look at the label.

If a mushroom package lists vitamin D, that is far more useful than assuming every mushroom has the same amount.

How to eat them

Use mushrooms in:

• Omelets
• Tofu scramble
• Pasta
• Soup
• Rice bowls
• Whole grain toast

If you are vegan, UV exposed mushrooms are one of the few whole plant foods that deserve a real place in a vitamin D article.

2. Fortified soy milk

Fortified soy milk is one of the most practical vegan vitamin D sources.

In the United States, many fortified plant milks contain an amount of vitamin D similar to fortified cow's milk.

But brands vary.

Countries vary too.

Always check the label.

I like fortified soy milk because it can also provide protein.

That gives it an advantage over some lower protein plant drinks.

Use it in:

• Breakfast cereal
• Oatmeal
• Smoothies
• Coffee
• Cooking

Check for vitamin D, calcium, vitamin B12, protein, and added sugar.

One carton can look almost identical to another while having a very different nutrient profile.

3. Fortified oat milk

Oat milk rarely contains much vitamin D.

Fortification changes that.

Some fortified oat drinks add:

• Vitamin D
• Calcium
• Vitamin B12
• Other nutrients

That can make them useful in vegetarian and vegan diets.

Do not assume every oat drink is fortified.

Read the label.

Also check added sugars.

A vitamin D fortified drink does not need to be dessert.

4. Fortified almond milk

Like oat milk, almond milk becomes a vitamin D source when the manufacturer adds vitamin D.

The almonds themselves are not a meaningful vitamin D food.

That distinction matters.

An unsweetened fortified almond drink can fit if you prefer the taste.

But almond milk is usually much lower in protein than dairy milk or soy milk.

If you rely heavily on plant milk, think about the whole nutrient package rather than vitamin D alone.

For vegetarian protein ideas, see High Protein Vegetarian Meals.

5. Fortified dairy milk

If you are a lacto vegetarian, milk can be useful.

In the United States, almost all cow's milk is fortified with vitamin D.

NIH gives a typical figure of around 3 mcg or 120 IU per cup.

But this is not universal worldwide.

For example, ordinary cow's milk in the United Kingdom is not routinely fortified in the same way.

Check your local product.

Milk also provides:

• Protein
• Calcium
• Vitamin B12
• Iodine in many food systems

This can make fortified milk nutritionally efficient for vegetarians who consume dairy.

6. Egg yolks

Egg yolks naturally contain a small amount of vitamin D.

The yolk is where most of it is found.

Eggs are useful for lacto ovo vegetarians.

They also provide:

• Protein
• Vitamin B12
• Choline
• Selenium

But eggs are not usually enough to meet your full vitamin D requirement.

Think of them as a contributor.

Not the entire plan.

A breakfast might include:

• Eggs
• UV exposed mushrooms
• Whole grain toast
• Fortified milk or plant milk

Now several foods contribute.

7. Fortified yogurt

Some yogurts contain added vitamin D.

Some do not.

This is another label reading food.

A plain fortified yogurt can provide:

• Vitamin D
• Protein
• Calcium
• Vitamin B12

That combination is useful for lacto vegetarians.

If you avoid dairy, some plant based yogurts are also fortified.

Again:

check the label.

A coconut yogurt without fortification may contain little protein and little vitamin D.

A fortified soy yogurt may offer a much stronger nutrient profile.

8. Fortified breakfast cereals

This is one of the easiest vitamin D foods to overlook.

Many breakfast cereals have vitamin D added.

The amount varies widely.

Some provide very little.

Others contribute a meaningful percentage of the Daily Value.

Compare products.

Choose one that also makes sense for:

• Fiber
• Added sugar
• Whole grain content

Fortified cereal with fortified milk or plant milk can give you two vitamin D sources in one breakfast.

For better breakfast building, see Healthy Breakfast Foods.

9. Fortified orange juice

Some brands of orange juice add vitamin D and calcium.

Others do not.

NIH lists fortified orange juice among foods that can contain added vitamin D.

This can be useful for people who do not drink milk.

But I would not make juice your main vitamin D strategy.

Whole fruit provides fiber.

Juice is easy to drink quickly.

If you use fortified orange juice:

• Choose a sensible portion
• Check the vitamin D amount
• Check for added sugar
• Remember, it still contains carbohydrate

If you have diabetes, portion size matters.

10. Fortified margarine and plant spreads

Some margarines and spreads have vitamin D added.

This is common in some countries.

It is not universal.

Read the label.

A fortified spread can contribute a little vitamin D across normal meals.

Use it in reasonable amounts.

Do not eat large amounts of spread simply because it is fortified.

The full nutrition profile still matters.

Vitamin D Foods for Vegetarians chart

What about cheese?

Cheese contains small natural amounts of vitamin D.

That does not make it a strong vitamin D food.

NIH notes that cheese and other dairy foods made from milk are usually not fortified just because the original milk was fortified.

This surprises people.

Do not assume:

milk has vitamin D, therefore every cheese is rich in vitamin D.

It is not that simple.

Use cheese for what it does provide.

Do not make it your main vitamin D plan.

Are leafy greens a good vitamin D source?

No.

This is one of the biggest myths in vegetarian nutrition lists.

Spinach.

Kale.

Broccoli.

They are nutritious foods.

They provide nutrients such as folate, vitamin K, carotenoids, fiber, and minerals.

They are not meaningful natural vitamin D sources.

You should still eat vegetables.

Just do not count them toward vitamin D unless a specific packaged food has been fortified.

Are nuts and seeds high in vitamin D?

No.

Nuts and seeds can provide:

• Healthy fats
• Fiber
• Magnesium
• Protein
• Vitamin E

But they are not useful vitamin D sources.

Almond milk can contain vitamin D because manufacturers add it.

The almond itself is not the reason.

Is tofu a vitamin D food?

Ordinary tofu is not automatically rich in vitamin D.

Some packaged soy products may be fortified.

Most are not.

Check the Nutrition Facts panel.

Tofu remains a very useful vegetarian food for:

• Protein
• Iron
• Calcium when calcium set

Just do not award it vitamin D that is not on the label.

Can vegetarians get enough vitamin D from food?

Sometimes.

But it can be difficult.

That is the honest answer.

NIH says very few foods naturally contain vitamin D.

The Academy of Nutrition and Dietetics 2025 position paper says vegetarians, especially vegans, can have lower vitamin D status.

It also notes that usual intake of fortified milk or plant beverages may still not reliably provide the full RDA.

That means a vegetarian vitamin D plan often needs three parts:

1. Use fortified foods intelligently
2. Include natural vegetarian sources when available
3. Consider supplementation when appropriate

What is the difference between vitamin D2 and D3?

There are two main supplement forms:

Vitamin D2, also called ergocalciferol.

Vitamin D3, also called cholecalciferol.

NIH says both forms can increase blood vitamin D.

Vitamin D3 may raise levels somewhat higher and keep them elevated for longer than D2.

That does not mean D2 does not work.

Vitamin D2

D2 is usually produced from fungi or yeast.

It is suitable for vegetarians and vegans.

Mushrooms mainly provide D2.

Vitamin D3

D3 is often made from lanolin, which comes from sheep's wool.

Many vegetarians accept lanolin derived D3.

Vegans usually do not.

Vegan D3 can be made from lichen.

If this matters to you, read the label or ask the manufacturer.

Do not forget the capsule ingredients

A supplement can contain vegan vitamin D and still use an animal derived capsule.

Possible ingredients include gelatin.

NHS Specialist Pharmacy Service recommends checking both:

• The vitamin D source
• The inactive ingredients

This matters if you follow a strict vegetarian or vegan diet.

Should vegetarians take a vitamin D supplement?

Some will need one.

Some will not.

Your answer depends on:

• Diet
• Fortified food intake
• Age
• Sun exposure
• Skin pigmentation
• Season
• Where you live
• Digestive health
• Body weight
• Medicines
• Blood vitamin D level when tested

In the UK, NHS guidance recommends considering daily vitamin D supplementation during autumn and winter because food alone makes adequate intake difficult.

Some higher risk groups are advised to consider supplementation year round.

Recommendations vary between countries.

Follow guidance where you live.

How much vitamin D supplement is too much?

Do not assume a vitamin cannot become harmful.

NIH sets the adult tolerable upper intake level at:

100 mcg or 4,000 IU per day.

This includes vitamin D from foods, beverages, and supplements.

A clinician may temporarily prescribe more to treat a diagnosed deficiency.

That is medical treatment.

It differs from self dosing.

What happens if you take too much vitamin D?

Vitamin D toxicity usually comes from excessive supplements.

It can raise blood calcium too high.

NIH lists potential effects including:

• Nausea
• Vomiting
• Muscle weakness
• Confusion
• Loss of appetite
• Dehydration
• Excessive thirst
• Frequent urination
• Kidney stones

Severe toxicity can cause kidney failure or abnormal heart rhythm.

Do not turn a low blood test into an endless high dose supplement routine without follow up.

Which medicines can interact with vitamin D?

NIH notes several examples.

These can include:

• Orlistat
• Some statins when high dose vitamin D is used
• Steroid medicines such as prednisone
• Thiazide diuretics

Do not stop medicine.

Tell your doctor or pharmacist about supplements you take.

Can you get vitamin D from sunlight?

Yes.

Your skin makes vitamin D after exposure to ultraviolet B radiation.

But sunlight advice is not as simple as:

Spend 20 minutes outside every day.

Vitamin D production changes with:

• Season
• Latitude
• Time of day
• Cloud cover
• Skin pigmentation
• Age
• Clothing
• Sunscreen

Sun through a window does not produce vitamin D in the same way because the relevant UVB radiation is blocked.

More importantly, excessive ultraviolet exposure raises skin cancer risk.

Do not deliberately burn your skin to make vitamin D.

Food and supplements provide safer ways to fill a gap when needed.

Who is more likely to have low vitamin D?

NIH identifies several groups that may have more difficulty getting enough vitamin D.

These include:

• Older adults
• People with little sun exposure
• People who cover most of their skin outdoors
• People with darker skin
• People with conditions that reduce fat absorption
• People with Crohn's disease
• People with celiac disease
• People with ulcerative colitis
• People with obesity
• People who have had gastric bypass surgery

Following a vegetarian or vegan diet can add another dietary challenge because many of the richest natural food sources of vitamin D are fish.

How do you know if your vitamin D is low?

Symptoms alone are unreliable.

Some people with low vitamin D feel completely normal.

Significant deficiency can contribute to:

• Bone pain
• Muscle weakness
• Osteomalacia

The main blood test used to assess vitamin D status measures:

25 hydroxyvitamin D.

Do not diagnose yourself from fatigue alone.

Fatigue has many causes.

Does vitamin D give you more energy?

Vitamin D is important for normal health.

But it is not caffeine.

If you are deficient, treating the deficiency can improve problems linked with deficiency.

If your vitamin D level is already adequate, taking extra does not create unlimited energy.

Does vitamin D help you lose weight?

No proven fat burning effect exists.

NIH states that taking vitamin D supplements or eating vitamin D rich foods does not cause weight loss.

Vitamin D still matters.

It just does not need a fake weight loss claim attached to it.

Does vitamin D prevent diabetes?

Not for most people.

Vitamin D is involved in normal body functions related to glucose regulation.

But NIH reports that clinical trials have not shown routine vitamin D supplementation to improve blood glucose, insulin resistance, or HbA1c in people with or without diabetes.

It also does not prevent most people with prediabetes from developing diabetes.

Take vitamin D for a vitamin D need.

Not as diabetes medicine.

Does vitamin D prevent heart disease?

Vitamin D has roles in normal cardiovascular function.

But clinical trials do not show that vitamin D supplements prevent heart disease or cardiovascular death.

Do not use a vitamin D pill instead of managing:

• Blood pressure
• Cholesterol
• Smoking
• Diabetes
• Exercise
• Diet

Does vitamin D prevent depression?

Low vitamin D and depression can occur together.

That does not prove one causes the other.

NIH notes that clinical trials have not shown vitamin D supplements to prevent or improve depression symptoms populations.

Depression needs proper mental health care.

Vegetarian versus vegan vitamin D planning

A simple vegetarian vitamin D breakfast

Try:

• Fortified whole grain cereal
• Fortified dairy or plant milk
• Fruit
• Plain yogurt if you eat dairy

Or:

• Eggs
• UV exposed mushrooms
• Whole grain toast
• Fortified plant or dairy milk

This is a much better strategy than searching for one perfect food.

A vegan vitamin D breakfast

Try:

• Fortified cereal
• Fortified soy milk
• Fruit
• Nuts or seeds

Or:

• Tofu scramble
• UV exposed mushrooms
• Whole grain toast
• Fortified plant milk

The mushrooms and fortified foods handle the vitamin D.

The tofu handles much of the protein.

A vegetarian vitamin D lunch

Try a mushroom grain bowl with:

• UV exposed mushrooms
• Quinoa or brown rice
• Lentils or beans
• Vegetables
• A yogurt dressing if you eat dairy

You get vitamin D plus protein, fiber, and minerals.

Do vitamin D foods need fat for absorption?

Vitamin D is fat soluble.

NIH says vitamin D supplements are best absorbed when taken with a meal or snack containing some fat.

You do not need a high fat meal.

Normal foods can supply enough.

Examples include:

• Nuts
• Seeds
• Avocado
• Olive oil
• Eggs
• Dairy foods

Do vegetarians need to think about calcium too?

Yes.

Vitamin D and calcium work closely together in bone health.

Useful vegetarian calcium foods include:

• Dairy milk
• Yogurt
• Calcium fortified plant milk
• Calcium set tofu
• Some leafy vegetables
• Beans
• Tahini

Do not focus on vitamin D and forget the rest of the diet.

What other nutrients need attention in vegetarian diets?

Protein is only one.

Vegetarians should also think about:

• Vitamin B12
• Iron
• Calcium
• Iodine
• Zinc
• Omega 3 fats

Vegans need especially reliable vitamin B12 sources.

Read B12 Rich Foods for the full guide.

You can also review Vitamin C Foods when planning plant based iron meals because vitamin C helps improve nonheme iron absorption.

A simple vitamin D shopping checklist

When you shop, check these:

Plant milk

Does it list vitamin D?

How much per serving?

Is it fortified with calcium and B12 too?

How much protein does it provide?

Mushrooms

Does the package say UV exposed?

Does the Nutrition Facts panel list vitamin D?

Cereal

How much vitamin D?

How much fiber?

How much added sugar?

Yogurt

Is vitamin D added?

Is it plain or heavily sweetened?

Supplement

D2 or D3?

Where does the D3 come from?

Is the capsule vegetarian or vegan?

What dose are you taking?

Common mistakes vegetarians make with vitamin D

Assuming vegetables contain lots of vitamin D

Most do not.

Assuming every plant milk is fortified

Fortification varies.

Assuming cheese is rich in vitamin D

It usually provides only a small amount.

Counting normal mushrooms as equal to UV exposed mushrooms

Vitamin D content can be very different.

Ignoring supplement origin

D3 may come from lanolin or lichen.

Taking huge supplement doses because vitamin D is “natural”

Excess vitamin D can cause toxicity.

Using vitamin D as treatment for unrelated conditions

It does not replace care for diabetes, depression, heart disease, cancer, or obesity.

How I approach Vitamin D Foods for Vegetarians research

At NextFitLife, I do not want a long list simply because Google rewards long lists.

For vitamin D, that would be misleading.

There really are not dozens of strong natural vegetarian sources.

For this guide, I checked:

• Vitamin D Recommended Dietary Allowances
• FDA Daily Value labeling
• Fortified food guidance
• UV exposed mushroom guidance
• Vegetarian and vegan vitamin D status
• Vitamin D2 and D3
• Lanolin and lichen derived D3
• Supplement toxicity
• Medication interactions

The result is less glamorous than many plant based nutrition pages.

But it is more useful.

The strongest vegetarian strategy is:

fortified foods...

UV exposed mushrooms...

eggs and dairy if you eat them...

and an appropriate supplement when food and lifestyle do not cover the need.

Conclusion

The best Vitamin D Foods for Vegetarians are not a long list of leafy greens and nuts.

Focus on UV exposed mushrooms and fortified foods.

If you eat eggs and dairy, they can contribute too.

If you are vegan, check labels carefully and consider a suitable vitamin D2 or lichen derived D3 supplement when needed.

Your next step: check the vitamin D line on your plant milk, cereal, yogurt, or other fortified food today. If your usual diet provides very little vitamin D, discuss an appropriate supplement or blood test with a qualified healthcare professional instead of guessing with a high dose.

References and Sources

These sources are public and clickable so readers can check the original vitamin D and vegetarian nutrition guidance.

1. National Institutes of Health Office of Dietary Supplements
   Vitamin D Fact Sheet for Consumers
   
   https://ods.od.nih.gov/factsheets/VitaminD-Consumer/
   Used for vitamin D requirements, food sources, fortified milk and plant drinks, mushrooms, egg yolks, vitamin D2 and D3, deficiency risk, supplement upper limits, and medication interactions.
2. Academy of Nutrition and Dietetics
   Vegetarian Dietary Patterns for Adults Position Paper
   
   https://www.eatrightpro.org/practice/guidelines-and-positions/academy-positions/vegetarian-dietary-patterns-for-adults
   Used for current 2025 evidence on vegetarian and vegan nutrition, vitamin D status, fortified foods, and the difficulty of meeting vitamin D needs from usual vegetarian food intake alone.
3. U.S. Food and Drug Administration
   Daily Value on the Nutrition and Supplement Facts Labels
   
   https://www.fda.gov/food/nutrition-facts-label/daily-value-nutrition-and-supplement-facts-labels
   Used for the 20 mcg vitamin D Daily Value and guidance for comparing vitamin D on packaged food labels.
4. NHS
   The Vegan Diet
   
   https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/the-vegan-diet/
   Used for current 2026 guidance on vitamin D in vegan diets, fortified plant drinks, cereals, spreads, supplements, and the need to check whether added vitamin D is vegan.
5. NHS Specialist Pharmacy Service
   Choosing Vitamin D Products for Vegetarians or Vegans
   
   https://www.sps.nhs.uk/articles/choosing-vitamin-d-products-for-vegetarians-or-vegans/
   Used for vitamin D2, lanolin derived vitamin D3, lichen derived vitamin D3, and checking animal derived inactive ingredients in supplements.

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About the Author

Adel Galal
Founder and Lead Writer at NextFitLife

Adel Galal is the founder and lead writer of NextFitLife, an independent health and wellness website focused on practical health, fitness, nutrition, food, beauty, and healthy aging information.

His editorial approach is based on checking authoritative guidance, distinguishing naturally occurring nutrients from fortified foods, and separating normal food advice from treatment of a diagnosed deficiency.

For vegetarian nutrition articles, Adel also checks whether a claimed “plant source” actually contains the nutrient in a meaningful amount.

That matters especially for vitamin D.

Many healthy plant foods contain little or no useful vitamin D, while fortified foods, UV exposed mushrooms, and appropriate supplementation can play a much larger role.

Adel is not a physician, registered dietitian, endocrinologist, pharmacist, or other licensed healthcare professional.

I am not a dermatologist or A doctor, and this content does not replace professional medical advice. What I share comes from real-life experience, extensive research, and consultation with healthcare providers. Always consult qualified medical professionals for diagnosis and treatment of any health condition.

Learn more about Adel Galal and NextFitLife

Frequently Asked Questions

What are the best Vitamin D Foods for Vegetarians?

The best choices include UV exposed mushrooms, fortified plant milk, fortified dairy milk, egg yolks, fortified yogurt, fortified breakfast cereal, fortified orange juice, and fortified spreads.

What is the best plant source of vitamin D?

UV exposed mushrooms are one of the few whole plant foods that can provide meaningful vitamin D. Fortified plant foods can provide much more depending on the product.

Do mushrooms contain vitamin D?

Yes. Mushrooms contain vitamin D2, and ultraviolet exposure can greatly increase their vitamin D content. Check the package because amounts vary.

Does spinach contain vitamin D?

Spinach is nutritious but is not a meaningful vitamin D source. It provides other nutrients such as folate, vitamin K, fiber, and carotenoids.

Do almonds contain vitamin D?

Almonds are not a useful natural vitamin D source. Almond milk may contain vitamin D when it has been fortified.

Does tofu contain vitamin D?

Plain tofu is not automatically a vitamin D source. Some processed soy products may be fortified, so check the Nutrition Facts label.

Are eggs high in vitamin D?

Egg yolks naturally contain a small amount of vitamin D. Eggs can contribute to intake but usually cannot supply the full daily requirement by themselves.

Does cheese contain vitamin D?

Cheese contains small natural amounts but is usually not a strong vitamin D source. Many cheeses are not fortified.

Is plant milk a good source of vitamin D?

It can be. Many soy, oat, and almond drinks are fortified with vitamin D, but fortification varies by brand and country. Always check the label.

Can vegetarians get enough vitamin D from food alone?

Some can, especially with regular fortified foods, but vitamin D is difficult to obtain from food alone. Vegetarians and vegans may need supplementation depending on diet, season, sun exposure, and individual risk.

How much vitamin D do adults need?

NIH recommends 15 mcg or 600 IU daily for adults age 19 to 70 and 20 mcg or 800 IU for adults age 71 and older.

What is vitamin D2?

Vitamin D2 is ergocalciferol. It is usually made from fungi or yeast and is suitable for vegetarians and vegans.

What is vitamin D3?

Vitamin D3 is cholecalciferol. It is commonly made from lanolin from sheep's wool, although vegan D3 can be produced from lichen.

Is vitamin D3 better than D2?

Both increase blood vitamin D. NIH says vitamin D3 may raise blood levels somewhat higher and keep them elevated longer than vitamin D2.

Is vitamin D3 vegan?

Not always. Many D3 supplements use lanolin derived from sheep wool. Vegan D3 can be made from lichen, so check the label or manufacturer.

Can you take too much vitamin D?

Yes. The adult tolerable upper intake level is 100 mcg or 4,000 IU per day from all sources unless a healthcare professional prescribes a different dose for a medical reason.

What are signs of vitamin D deficiency?

Many people have no obvious symptoms. Significant deficiency can cause bone pain, muscle weakness, and osteomalacia. A blood test is used to assess vitamin D status.

Does vitamin D help with weight loss?

No. NIH states that vitamin D supplements and vitamin D rich foods do not cause weight loss.

Should vegans take a vitamin D supplement?

Many vegans rely on fortified foods and an appropriate vitamin D supplement, especially when sun exposure is limited. Vitamin D2 and lichen derived D3 are common vegan options.