Vitamin D, vital for bone health and cell growth, is unique in that can either be obtained from food or made by the skin when exposed to sunlight. Given that we have these different ways of getting vitamin D3, you would think that we would never run out of it. But vitamin D deficiency is one of the most common nutrient deficiencies and is associated with conditions including heart disease, diabetes, depression, and certain types of cancer (1). The risk factors for vitamin D deficiency include dark skin, sunlight avoidance, being elderly, and living in the northern hemisphere. For some people in these populations, a vitamin D supplement may be necessary to maintain good health.
Vitamin D supplements vary widely in their quality, form, and source of vitamin D. The first thing to understand is that vitamin D comes in two forms, D2 (cholecalciferol) and D3 (ergocalciferol). D2 and D3 are both found naturally in foods, but vitamin D3 is the form made by our skin when it’s exposed to UV radiation. Studies have shown that D3 is more effective at raising the active form of vitamin D in humans (2). However, many supplements contain D2 because it is cheaper to produce.
Further, most supplements that do contain vitamin D3 are sourced from lanolin, a waxy substance that is produced by sheep to water-proof their wool. Lanolin causes an allergic reaction in some people, and of course anyone concerned about animal exploitation will want to avoid it. Some people are also worried about pesticides in lanolin, but pesticides are probably not present at levels high enough to be harmful.
Regardless, there are now several vegan vitamin D3 supplements on the market, so you will never have to rely on animal products to get the vitamin D that you need. These supplements all contain vitamin D3 sourced from lichen, which is the only verified vegan source of vitamin D3. After sorting through the options for vitamin D supplements, I have found five excellent vegan options containing D3 from lichen. These supplements are all third party tested, meaning that the manufacturers have voluntarily undergone testing from third parties to verify the potency and purity of their products. So, you can be assured that these options are all safe and effective.
Form: Liquid droplets
Dosage: 1,000 IU
Ingredients: Medium chain triglycerides (from coconut oil), natural apple flavor, vitamin D3 (from lichen), d-alpha tocopherol acetate (a natural antioxidant)
Features: This D3 supplement is made in Norway at an NSF certified manufacturing facility. The form is a liquid with a mild, natural apple flavor. It is not as potent as some other liquid D3 supplements, and a serving size is one whole dropper. A bottle contains about 60 servings.
Dosage: 1,000 IU
Ingredients: VitaShine vegan cholecalciferol, long grain rice flour, hypromellose (vegetable capsule)
Features: The lichen in this supplement comes from trees and rocks in North America, Asia and Scandinavia. To ensure freshness, the oil for the capsules is processed at the site where the lichen is harvested. Manufacturing of the supplements is completed in the United States. Reviewers report that the capsules are small and easy to swallow, and RealDose nutrition offers a 365-day money-back guarantee.
Dosage: 2,500 IU
Ingredients: Vitamin D3 from organic lichen, vegetable cellulose capsule
Features: This encapsulated D3 supplement is sourced from wild-harvested lichen and made in the USA. The capsule is small and can be easily opened to mix the contents with food or drink. The supplement comes with a 30-day money-back guarantee. This supplement was rated the best vitamin D3 supplement by MultivitaminGuide.
Form: Spray Dosage: 800 IU Ingredients: Vitamin D3 (cholecalciferol), medium chain triglycerides (vegetable MCT coconut source), natural vitamin E (d-alpha tocopherol from sunflower seed oil) Features: This D3 supplement comes in the form of a tasteless spray. It is made in the USA at a manufacturing facility certified by NSF, an internationally recognized organization. Yuve provides a 60-day money-back guarantee. They are also a partner of Autism Hope Alliance, a non-profit organization.
Form: Liquid droplets
Dosage: 2,500 IU
Ingredients: Vitamin D3 (Cholecalciferol), Medium chain triglycerides (from coconut oil), d-alpha tocopherol (from sunflower).
Features: This flavorless liquid supplement comes in a bottle with a dropper. A serving is just one drop of liquid, and a bottle contains an entire year’s worth of D3. Some older reviews on Amazon say that the dropper is hard to use, but it has since been updated for better control. The product is made in the USA, and Do Vitamins has partnered with Vitamin Angels so that for every bottle of supplements you buy, a child in need will receive a year’s supply of vitamins.
Sunshine in a bottle
Vitamin D is essential for health, but surprisingly hard to obtain as part of a typical modern lifestyle. Most dietary sources of vitamin D contain the vitamin only in small amounts, and it is even scarcer in vegan diets. Most of us work inside and avoid direct exposure to sunlight. Considering the harmful effects of UV radiation, this is a smart choice, but we still need a way to obtain our daily vitamin D.
Vegan vitamin D3 supplements from lichen are a safe, effective, and sustainable way to ensure you are getting enough vitamin D each and every day. Vitamin D deficiency is a common problem, and overdosing on vitamin D is very rare. Nonetheless, vitamin D supplements may interact with certain medications, and it is always the best practice to talk to your doctor before adding a dietary supplement to your regimen.
Do you think you are getting enough of the “sunshine vitamin” through your diet or sun exposure? Are you interested in trying a lichen-based vitamin D3 supplement? Go here to find if you are getting enough vitamin D or if you might benefit from a supplement. Please leave your thoughts below!
1. Mann, D. (2012, June 27). Vitamin D Deficiency Linked to Depression. Retrieved from https://www.webmd.com/depression/news/20120627/vitamin-d-deficiency-linked-to-depression#1
2. Tripkovic, L., Lambert, H., Hart, K., Smith, C. P., Bucca, G., Penson, S., … Lanham-New, S. (2012). Comparison of vitamin D2 and vitamin D3 supplementation in raising serum 25-hydroxyvitamin D status: a systematic review and meta-analysis. The American Journal of Clinical Nutrition, 95(6), 1357–1364. http://doi.org/10.3945/ajcn.111.031070