sources of vitamin d vegan

Evidence Based

Medically reviewed by Sara Osman,RD,PT

Introduction

Vitamin D is either synthesised in the skin through exposure to ultraviolet B rays in sunlight, or ingested as a dietary vitamin D. [3]

The version made in the skin is referred to as vitamin d3 whereas the dietary form can either be D3 or a plant-origin molecule, D2. [5]

The 2 forms available through diet or supplements are Vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Both forms are well absorbed in the small intestine.

Neither ageing nor obesity alters vitamin-D absorption from the gut. [1] However, older people are at high risk of vitamin D deficiency due to age and people with darker skin are less able to produce vitamin D from sunlight. [1]

More than 90% of vitamin D for most people comes from exposure to sunlight. [9]

Body Functions

Reduces inflammation [1]

Promotes calcium absorption [1,6]

Normal bone development and maintenance [6]

Glucose metabolism [1]

Reduces cancer cell growth [2]

Neuromuscular and immune functions[2]

Decreases high blood pressure risk[6]
Helps control infection[2]

Reduces inflammation [1]

Promotes calcium absorption [1,6]

Normal bone development and maintenance [6]

Glucose metabolism [1]

Reduces cancer cell growth [2]

Neuromuscular and immune functions[2]

Decreases high blood pressure risk[6]
Helps control infection[2]

Recommended Daily Intake

how much vitamin-d is recommended daily
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Deficiency Symptoms

Dental abnormalities [1]

Lowers immunity leading to autoimmune diseases [6]

Muscle weakness and pain[6]

Tetanic spasms [1]

Affects bones growth [6]

Rickets in children [1]

Increased osteoporosis risk[6]

Affects insulin secretion and glucose tolerance [6]

Dental abnormalities [1]

Lowers immunity leading to autoimmune diseases [6]

Muscle weakness and pain[6]

Tetanic spasms [1]

Affects bones growth [6]

Rickets in children [1]

Increased osteoporosis risk[6]

Affects insulin secretion & glucose tolerance [6]

Vitamin D Food Sources

foods high in vitamin d vegan
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Excessive Intake/ Toxicity Side Effects

Irregular heart beat [2]

Weight loss [2]

Calcification of some organs like the heart and kidneys [6]

Renal failure [1]

Hypercalcemia[1]

Excessive thirst [1]

Kidney stones risk [1]

Loss of appetite [1]

Irregular heart beat [2]

Weight loss [2]

Calcification of some organs like the heart and kidney [6]

Renal failure [1]

Hypercalcemia[1]

Excessive thirst [1]

Kidney stones risk [1]

Loss of appetite [1]

Groups At Risk of Vitamin D Deficiency

Vegans or Vegetarians

Vegetarians or vegans are at risk of low vitamin D levels, especially during winter months when sun exposure is limited, and if their vitamin D supplement intake is not adequate. [2]

Darker skinned Individuals

Having higher pigment melanin in the epidermal layer of the skin can lead to darker skin and can possibly reduce the skin’s ability to produce vitamin D from sunlight. [1]

Elderly Population

Ageing significantly decreases the capacity of human skin to synthesise vitamin D. [1]

In adults over 65, there is a fourfold decrease in the capacity to produce vitamin D3 compared to younger adults. [4,9]

Infants

A high rate of skeletal growth increases the vitamin D needs for infants. [5]

Breastfed infants are particularly at risk because of the low concentrations of vitamin D in human milk unless the mother takes vitamin D supplements. [1,5]

Individuals with limited sun exposure

Homebound individuals, people who cover their skin due to religious reasons and people who live in areas with little or no sunlight during winter months are more prone to being vitamin D deficient. [1]

Obese people

Obesity increases the risk of vitamin D deficiency. [2,6]

Synthesised or ingested vitamin-D can be sequestered in body fat stores and is less bioavailable in individuals with higher body fat mass. [6]

However, blood vitamin levels can rise when obese people lose weight. [2]

Vitamin D Interaction With Other Nutrients

  • Dietary fat – Presence of fat in the gut enhances vitamin D absorption, but some vitamin D is absorbed even without dietary fat. [1]
  • Magnesium – Magnesium regulates the activity of critical enzymes in vitamin D metabolism and hence, magnesium deficiency negatively affects vitamin D status. [3,6]
  • Calcium – Vitamin D increases calcium absorption in the gastrointestinal tract. It is believed that without enough vitamin D in the body, only 10% to 15% of dietary calcium is absorbed, compared to 30% to 40% absorption when vitamin D reserves are normal. [8]
  • Phosphorous – Vitamin D helps phosphorus absorption and retention, thereby helping maintain normal serum levels of these minerals [1,2]
References

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Medically reviewed by Sara Osman,RD,PT

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