Vitamin D is a necessary nutrient for bone health, digestive health, and overall metabolic health. Our best way to get enough is from sunlight, with just 15 minutes per day providing great benefits. Since it’s absorbed through our skin and is a fat soluble vitamin, it’s important that we eat healthy fats and that we get enough time outside whenever possible. Vitamin D is  present in very few foods though it is added to some fortified foods, and available as a dietary supplement. Supporting bone, brain and digestive health, this is one vitamin to make sure you get enough of.

Vitamin D is synthesized in the liver and promotes a healthy mood, gut function, calcium absorption in the gut and adequate serum mineralization of bone.  It is also needed for bone growth and for the prevention of bone disease. Without sufficient levels,  rickets can occur in children and osteomalacia in adults, along with osteoporosis and depression. Colon health can even be affected by low Vitamin D levels due to the way Vitamin D aids in serotonin and other mood neurochemicals that affect gut function.

Vitamin D, known as ‘The Sunshine Vitamin’, is best obtained by achieving at least 15 minutes of sunlight daily. However, since that can be difficult during the winter months, it’s important to either eat Vitamin D-rich foods daily, or take a supplement of at least 400 I.U. daily. Many people who suffer from depression or live in dark, cold climates may need up to 10,000 I.U. daily. (Choose a vegan brand since many contain sheep’s skin known as lanolin.)

• Mushrooms (all types)
• Fortified vegan cereals (check labels)
• Fortified vegan milks (check labels)
• Vegan Meal Replacement Products With Added Vitamin D (check labels)

As you can see, it’s not very easy to obtain Vitamin D from foods alone,  and isn’t the best way to meet your overall needs. However, a cup of mushrooms and two cups of fortified non-dairy milk and yogurt a day will easily help you get enough through your diet, though supplementation is recommended for the best benefits.  You can also choose to take a plant-based multivitamin that includes 100 percent of your daily Vitamin D needs in but will need to check labels. Always choose vegan Vitamin D3, which is the easiest form for your body to absorb.

1. Vegan Mushroom Stroganoff
2. Vegan Cream of Mushroom Soup
3. Vegan Mushroom and Asparagus Risotto
4. Spinach Stuffed Mushrooms
5. Mushroom Mutter Masala
6. Easy Mushroom Gravy
7. Mushroom Rojo Vieja
8. Ultimate Vegan Stuffed Mushrooms
9. High Protein Black Bean Mushroom Soup
10. Lemon, Basil, and Tofu Stuffed Mushrooms

• Meeting Vitamin D Needs on a Plant-Based Diet
• Vitamin D Decoded + Vegan Supplement Options
• Vitamin D Can Save Your Life! Here’s How to Get it in a Plant-Based Diet
• Vitamin D (Not Calcium!) May be the Key to Bone Health
• 5 Ways to Optimize Bone Health
• Important Nutrients Needed for Healthy Digestion
• Fat Soluble Vitamins: Do They Stand Between Vegans and Good Health?
• How to Build Strong Bones With Plant Foods

• Dried Mushrooms
• Fortified Non-Dairy Milks
• Vegan D3 Supplements
• Vegan Multivitamin

1. Plant-based Nutrition 101: Protein
2. Plant-based Nutrition 101: Healthy Fats 
3. Plant-based Nutrition 101: Complex Carbs/Fiber
4. Plant-based Nutrition 101: Vitamin A
5. Plant-based Nutrition 101: B Vitamins
6. Plant-based Nutrition 101: Vitamin C
7. Plant-Based Nutrition 101: Vitamin E 
8. Plant-based Nutrition 101: Vitamin K 
9. Plant-based Nutrition 101: Calcium
10. Plant-based Nutrition 101: Magnesium
11. Plant-based Nutrition 101: Iron
12. Plant-based Nutrition 101: Zinc
13. Plant-based Nutrition 101: Vitamin D (CURRENT PAGE)