Protein, carbs, and fat—ahead of the 20th century, scientists believed that these were the only essential nutrients food had to offer us. But in the 1910s, things started to change. Research demonstrated that actually, food gives us important vitamins too, and paying attention to them may reduce our risk of getting sick.
By 1948, scientists had identified all of the major vitamins we know about now, including vitamin D. Known as the “sunshine vitamin” because our bodies produce it when exposed to sunlight, vitamin D is important for maintaining our physical health, but it may also help support our mental health, too. Here’s everything you need to know about vitamin D, including how to get enough on a vegan diet.
What is vitamin D? Vitamin D is a fat-soluble vitamin that helps our bodies absorb calcium and phosphorus, both of which are essential nutrients for bone health. How much vitamin D you need depends on a few different factors. Those who live further north will need more because they are not exposed to enough sunlight throughout the winter months.
) But another factor is age, because, as we get older, our ability to produce vitamin D drops. Getty According to the medical nonprofit the Mayo Clinic, the recommended daily amount of vitamin D for people ages one to 70 years old is 600 international units (IU). Those over 70 need around 800 IU, while babies below the age of one need around 400 IU.
It’s important not to take excessive amounts of vitamin D, as this can also harm your body by causing a build-up of calcium, which is also bad for your bones as well as your kidneys and heart. The importance of vitamin D Because of its close relationship with calcium, not getting enough vitamin D can have a negative effect on your bones. ” But vitamin D also has other benefits.
“Many of the body’s organs and tissues have receptors for vitamin D,” notes Harvard Health . ” The prestigious publication also notes that research suggests vitamin D may even reduce the growth of cancer cells and inflammation, as well as help the body control infections. Cottonbro Studio | Pexels But physical health aside, vitamin D deficiency has also been shown to have an effect on mental health.
Research suggests it may decrease the likelihood of depression. For example, one study examined 15 studies regarding vitamin D and depression. It indicated that increasing supplementation above 800 daily units may help improve symptoms. What are vitamin D supplements made from? There are two different types of vitamin D: vitamin D2 and vitamin D3.
In supplements, the latter is often sourced from lanolin, a type of wax produced by sheep to help keep their wool dry, which means it isn’t usually vegan. ) Vitamin D2, however, is usually vegan, because it is sourced from plants. Vegan sources of vitamin D Because the food sources that contain it are limited, it is not always easy to get enough vitamin D through diet.
But that said, there are plenty of other ways to get enough, even as a vegan. One way is via supplementation (which we’ll explore next), but getting enough sunshine is also important. And, while they aren’t as abundant as some other vitamins, there are some foods that are fortified with vitamin D.
Here’s what you need to know. Unsplash 1 Sunshine Going out in the sun is one of the best ways to get enough vitamin D. This is because when the sun’s rays hit the cholesterol in our skin cells, it kicks off a process of vitamin D synthesis. But this doesn’t mean you need to spend days on end sunning yourself to produce enough of the vitamin.
Research suggests that during the summer, 13 minutes of midday sunshine three times a week is enough. It’s important to note that while the sun helps with vitamin D production, exposure can also be very unsafe, as it can cause you to burn and even increase the risk of skin cancer. Always practice sun safety if you’re going out in the sun by wearing a hat, sunglasses, and using sunscreen .
Cherry and Bees 2 Mushrooms Some types of mushrooms contain vitamin D because, like us, they generate the vitamin when they are exposed to sunlight. But not all mushrooms are grown in the light. In fact, some can grow in total darkness. So, if you’re in the grocery store, check the label on mushrooms to ensure they contain vitamin D.
MAKE THESE MUSHROOM RECIPES Tropicana 3 Fortified orange juice While drinks don’t usually contain vitamin D naturally, some have the vitamin added to them. Look out for juices, like Tropicana’s No Pulp Calcium + Vitamin D, for example, that have had nutrients added to them. Reach for a glass come breakfast time to start your day off strong.
SHOP Amazon 4 Fortified vegan milk Orange juice isn't the only drink that can be fortified with vitamin D. Often, vegan milks are also fortified with this essential nutrient. Silk's vanilla soy milk, for example, contains 15 percent of the recommended daily value of vitamin D. This vegan milk also packs 100 percent of the recommended daily value of vitamin B12 , another vitamin that can be difficult to obtain on a plant-based diet.
SHOP Amazon Kellogg's 5 Fortified cereal Just like milk and juice, cereals are also often fortified with vitamins. While many contain the non-vegan version of vitamin D3, a handful contain plant-based D2 instead. Kellogg’s Fruit ‘n Fibre, for example, contains vitamin D, and the brand has confirmed in the past that the cereal is vegan.
Ready Brek is also free of animal products and contains several vitamins, including vitamin D. SHOP AMAZON Best vegan vitamin D supplements The truth is, it’s not easy to get vitamin D through food alone. Plus, a significant number of people live in places where it isn’t sunny all year round.
But don’t worry, if you’re struggling to up your intake, this is where vegan vitamin D supplements come in. Here are some of the best. 1 Future Kind Future Kind says that lanolin is “icky” (and we kind of have to agree). Instead of lanolin, the brand uses lichen-based vitamin D3 in these supplements.
Plus when you buy from Future Kind, you’ll get “Kind Coins,” which you can use for a future discount. Shop Amazon 2 Now Foods Suitable for both vegetarian and vegan diets, Now Foods' vitamin D2 delivers a whopping 125 percent of the recommended daily value. Be sure to consider overall vitamin D intake obtained from other sources, as overconsumption can have negative side effects.
Shop Amazon Garden of Life 3 Garden of Life If you don’t like swallowing capsules or tablets, Garden of Life also offers vitamin D3, but this time, it’s in spray form. This convenient, easy-to-use spray also packs in plant omegas from organic pumpkin and cranberry seed oils. And best of all, it tastes just like vanilla so it goes down with ease.
Shop Amazon 4 Ora Organic New Zealand brand Ora Organic strives to create its products with as many plant-based, organic ingredients as possible. That’s why its vitamin D3 tablets are sourced from lichen—an organism made up of algae and fungi—instead of lanolin. To help with absorption, the brand recommends taking these tablets in the morning alongside healthy fats like avocado or nut butter on tast.
Shop Amazon Hum 5 Hum Hum's vitamin D3 soft gels are also made with lichen—the unique, naturally occurring compound that's rich in vitamin D3. Hum's vitamins contain organic extra virgin olive oil (to help with absorption) and cassava root.
