| |

My Top 4 Sources of Vitamin D for Vegans

This in-depth video and written post will go into

My Top 4 Sources of Vitamin D for Vegans

to help you ensure you can easily get enough of this important nutrient as a vegan or raw vegan!

Vitamin D is a big one, I find this one nutrient, along with Vitamin B12 (of which I also have a very detailed video and post on B12 here), to be some of the hottest topics of debate, controversy, and concern in terms of overall health, immunity and wellness. I have met many people who are frightened to become a vegan or sway from their vegan diet when someone or some source drives fear into them about a possible deficiency of either Vitamin D or B12, I want to quell all your fears and arm you with the info you need to be able to take charge of your health. Sadly slight Vitamin D deficiency is pretty common nowadays for a variety of reasons that we will go over in this post, S.A.D aka Seasonal Affective Disorder affects far too many people and is marked by low D levels bringing depression, tiredness, and general listlessness.

Today we are going to tackle Why Vitamin D is so important for a healthy lifestyle as well as my top 4 sources of vitamin D for vegans to help ensure that you have all the info you need to get enough vitamin D on your Raw Vegan Lifestyle, even in the winter time if you live far up north or down south. 

Vitamin D is important for a wide range of functions. For example, it helps to regulate the amount of calcium as well as phosphate in the body, these nutrients are important in keeping the bones and teeth healthy. Chronically low levels of Vitamin D can lead to bone deformities such as rickets in children as well as bone pain and tenderness as a result of a condition known as osteomalacia in adults. Deficiency in vitamin D has been shown to be connected to and or negatively affect obesity, diabetes, some forms of cancer, osteoporosis, possibly MS, lupus, rheumatoid arthritis, inflammatory bowel diseases like crone’s disease and ulcerative colitis, heart disease, and increased incidence of heart attacks and strokes as well as a variety of other chronic degenerative diseases and overall immune function. 

Vitamin D is such an important nutrient for such a wide array of hormone functions and health conditions, or more accurately so important in staying healthy vital, and balanced that I feel it’s about time I tackle this subject. My mission with this post is to help bring complete ease to the whole thought of Vitamin D, to make it so simple to get enough, no matter where you are that it’s truly a non-issue.

As with anything I would recommend doing your own research, coming up with your own numbers and needs finding ease and peace in your own intuition and findings. 

Here is a helpful post on optimal vitamin D elves by Dr. Greger. Some people recommend much Higher Levels than even recommended here for better health, thus the debate/controversy continues. 

To My Top 4 Sources of Vitamin D for Vegans

Number 1

To My Top 4 Sources of Vitamin D As a Raw Vegan

The Sun!

Yes, that’s right boys and Girls, The Sun!

Part of the reason there is such confusion from the mainstream media about Vitamin D is that it corresponds with so many health issues, has such profit potential, and yet is 100% free from the sun. Giving straightforward info without scare tactics would lose many industries a lot of money. The sun is the safest most effective, natural longest-used supply of Vitamin D for humans. We can produce all that we need with zero chance of overdosing by getting adequate sun exposure but there are some caveats, such as avoiding burning or excessive mid-day sun. Vitamin D is produced by our skin’s interaction with UVB light when it interfaces with a form of Cholesterol in our skin called 7-dehydrocholesterol. A series of Complex steps proceed that we do not need to go into it here.

One interesting controversy around vitamin D production in and on the skin is that the first step of production is said by some to occur on the surface of the skin and that it takes hours to develop and absorb, I have heard as long as 24 hours after exposure for full absorption. What this would mean is that directly after sun exposure it is to your benefit to refrain from hot showers or using soap all over your body. Further investigation into this reveals it to only be partly true and that most of the vitamin D is made and absorbed in lower layers of the skin with a relatively smaller amount on the surface of the skin. Even still, if you are low and are looking for the largest safe amount of absorption it may be worthwhile to simply rinse off with cool water and soap your “stinky parts” for even better Vitamin D absorption rather than taking a hot shower and full body soaping after time in the sun. Another important note to consider is that many mainstream sunscreens, despite containing toxic potentially cancer-causing, hormone-mimicking substances (join my mailing list for a free report that goes deeper into this) can also block up to 95% of Vitamin D production, even at as little as 8 SPF. A much better alternative IMHO is Raw Unprocessed Coconut Oil being a 4 SPF with the addition of a bit of carrot oil which is 40 SPF, to bring up the overall SPF percentage, which can help a bit as pre-sun exposure protection or aftercare for light burns. 

my top sources of vitamin d as a raw vegan

The short and skinny of it is, enjoy soaking up the sun, allowing as much skin exposure as you can on the largest amount of your body as possible, but be careful not to burn. It’s no coincidence that when you are eating a diet high in water and antioxidants, such as a diet made up of, mostly of, or entirely of fresh raw ripe whole fruits and vegetables, your ability to take the sun, heal from a burn, and/or develop and retain a tan is heightened. The best times of day to take sun IMHO ( coming from a place of wanting to be in it comfortably for a decent amount of time, not less) are in the morning hours before 10-11 am and after mid-day, or when the sun is the highest. If you can barely see your shadow you run the risk of burning much faster, generally, if your shadow is as tall as you or taller this is the best time to take the sun, that is if you wish to take it for pleasure rather than purpose.

On the other hand, if you have very little time and wish to get your Vitamin D from the sun as fast as possible the exact opposite seems to be true. There have been studies in England, Norway, and the US saying the optimal time to be in the sun for fast and efficient vitamin D production is as NEAR TO SOLAR NOON AS POSSIBLE. That would be between say 10:00 am and 2:00 pm. The first reason you would need a shorter exposure time in these conditions is that the UVB is more intense. The second reason is that when the sun heads towards the horizon, the UVB is filtered out much more than the UVA (which is the wave highly correlated with melanoma) while the UVB is the one that produces the vitamin D. Either way it’s up to you to decide when you take the n exposure, but do watch for any signs of burning as overdoing anything, even healthful things, can be harmful!

During the summer months and closer to the equator the sun is much much stronger, the further from the equator you are and the further from summer generally the lower the vitamin D Production will be. One thing to consider, is that elevation is a factor, being on top of a mountain up north you would be exposed to more UVB and will produce more vitamin D than in a valley, but you are also exposed to more UVA and are at a higher risk of sunburn. A helpful tip, if you can get a tan in your current environment then you can more easily produce adequate Vitamin D, if you can not then you are less likely to and it’s wise to look into my other top tips to get enough vitamin D, and or to get periodic blood tests to see where you are at, my favorite test is Vitamin D 25-Hydroxy, this test determines vitamin d3 status. 

The amount of time you will need in the sun to get adequate Vitamin D is also in relation to your Skin tone, the darker your skin the longer it will take to produce adequate vitamin D. This is an adaptation from living in more tropical regions being out in the sun longer. These days with busy indoor lives it makes it much harder for those with dark skin to get enough. Here’s a link to a really handy calculator that shows the altitude and azimuth of the Sun during any part of the year and any part of the world.

An extra amazing benefit of sun exposure is that within 30 minutes of exposure to the ultraviolet rays in sunlight, you can get a significant drop in blood pressure and improvement in artery function, thanks to a burst of nitric oxide-releasing compounds that flow into your bloodstream. You can even measure the nitric oxide gas, gassing straight off of the skin. This all said you have to eat greens or beets in the first place for this to happen, but that combo of greens and sunlight may help explain some of the extra benefits and protection that plant-based eaters experience.

No need for stress, rather Do some of your own research, see how you feel, and use it all as relevant information alongside the 4 options I provide.  

Sun gazing is another way to get Vitamin D from the sun, an ancient practice simply marked by gazing at the morning sunrise and evening Sunset, considered a form of Yoga, practiced by many ancient cultures. If you think about it who doesn’t naturally feel at ease and at peace watching a sunset or sunrise? This brings an automatic Meditative state with a wide range of benefits. Even Light boxes or S.A.D therapy instructs the user to face the lightbox in order to get the UV in the Eyes. If this resonates with you I would highly recommend researching this on your own as well as checking out my brother from another mother Brian Calvi’s (from The Farm of Life) videos all about it Here. 

If you live in an area that doesn’t get much sun or is far from the equator during the winter months, I recommend prioritizing a vacation to the tropics or subtropics as much as possible, consider getting up into the mountains to hike, ski or snowboard, and to take some sun where you can get it. Otherwise, simply look below for my other 3 tips from my Top 4 Sources for Vitamin D as a raw vegan!

Number 2



(store-bought varieties Crimni, Portabello, Button, and Shitaki are best, never pick and eat unless you really really know what you are doing)

Yes, Mushrooms!! Mushrooms as well as Lichen (more on this below) are some of the only “plant”* sources of Vitamin D for vegans, more accurately Vitamin D2. While Vitamin D3 is what our body produces and is surely a superior Vitamin D source, Vitamin D2 has been shown to be effective in treating Rickets and S.A.D albeit requiring larger doses more often. To me, this is no problem as I love love love mushrooms and can easily enjoy eating them once or a few times a week. Not coincidentally I find that I am attracted to and love eating Mushrooms even more during the winter months when my Vitamin D needs Increase, I otherwise utilize 3 of my 4 Favorite Sources for Vitamin D anyhow. 

*“plant” as there is some controversy about whether mushrooms are truly Plants… I think so 😉

 Many well-reputed experts actually say you should never eat raw mushrooms at all, and that they should always be cooked. There are two main reasons for this and I will go into both as well as why I am not concerned.

The first reason often given is that there is information showing that raw mushrooms contain higher levels of toxic substances such as Agaritine than when cooked. Being an avid researcher and lifelong learner, as well as a mushroom lover, I dug deeper.

The studies showing any concern over toxicity that is most often referenced in such articles are:

1. are done on mice and rats, of which we are neither and

2. utilized mega doses of synthetic agaritine equivalent to a year’s worth of servings of mushrooms all at once, or unrealistic large amounts of mushrooms served consecutively over days.

To really hammer this point home here is a link to the newest available research on this subject where Dr. Greger voices and substantiates what I have mentioned above.

It’s important to note that all foods have some level of toxicity, even greens contain certain toxic substances that when eaten in isolation or in unrealistic high amounts can cause issues. This is in part why it is good to rotate our greens and to pay attention to our body’s signals focusing on enjoyment and stopping when we clearly notice that enjoyment goes away. This isolated viewpoint also negates the reality that all nutrients work in concert with other nutrients, not in isolation, and besides that, the truth is that mushrooms also have many other super healthful nutrients that are often found in lower amounts in other plant foods such as chromium, iodine, and selenium. Lastly, while not crucial, it has been shown that the agaritine content of mushrooms goes down over time and is reduced by drying, refrigeration, and exposure to UV light, enough so that the average mushroom you would purchase has very small amounts. When using the techniques I do for preparing mushrooms (sunning and or drying) the amount is even lower 🙂

The second reason some say we should avoid raw mushrooms is due to the fact that they are grown in / with feces. This IMHO is more valid than the first concern and yet can be rectified fairly easily. Most chefs do not like to wash mushrooms as they are porous and absorb water, if you do want to wash them do so with running water over the top and gently scrub downward with your finger, a cloth or paper towel. Others simply rub each dry mushroom with a damp cloth or paper towel, lastly, one can peel the skin off if desired and remove the stem. I simply prefer to expose my mushrooms to UV / UVB light preferably under the bright hot sun and otherwise under a UVB grow light. It is well known that UV light is a powerful antibacterial and increases the vitamin D content considerably as mentioned below. With this all in mind, it is most often that the immune-compromised, seniors, children, or pregnant women are recommended to cook them. We all must make our own decisions for our health, I for one, am not worried and feel a small amount of bacteria can actually have a positive overall effect on my microbiome and immune health. That said if one simply prefers to lightly steam or bake their mushrooms for extra safety that’s their choice.

Aside from all of this, for me personally, I know during the winter months especially I desire mushrooms. I love the flavor as well as the texture and only find benefits from eating them. I have eaten lots over the winter months with zero negative noticeable side effects. My personal favorites are the button mushrooms, crimini, shitake, oyster, and portobello.

Something really cool about mushrooms briefly mentioned above is that when mushrooms are exposed to ultraviolet light, sunlight, or artificial UVB light, their Vitamin D levels increase significantly. Significantly may be an understatement, The mushroom Lady describes this finding: “It has been demonstrated that when white button mushrooms are exposed to Ultraviolet B radiation, for a short period of time, the level of Vitamin D increases to levels many times the minimum daily requirement, i.e. 400 IU (10 mcg.) Normally, a serving** of white button mushrooms contains 18 IU, international units, (0.45 mcg.). Treated mushrooms contain over 3200 IU (80 mcg.)***” 

** 1 serving is equal to 100g of white button mushrooms.

***Mattila, P.H., Food Chemistry, 2002Further 

Even more amazing, in the summer of 2004, mycologist Paul Stamets discovered that the level of vitamin D in freshly picked, indoor-grown shiitake mushrooms rose from 110 IU (2.75 mcg) to an astonishing 46,000 IU (1150 mcg.) per 100 grams when the mushrooms were placed outdoors in the sun for just six hours with the gills facing up (when the gills were facing down, the level rose to 10,900 IU (272.5 mcg.)). This shows that The mushrooms Produce much more vitamin D with their gills facing Up, further studies have shown that there is no significant increase after 16 hours of sun exposure. 

This means that eating just one gram of sun-treated shiitake – about one-tenth of one mushroom – would give you 460 IU, close to the FDA’s recommended daily dose of 400 IU, a very Low Level IMHO, and about a quarter of Dr. Weil’s recommended 2,000 IU. In his book, Mycelium Running: How Mushrooms Can Help Save the World, Stamets concluded, “(In) populations where vitamin D is seriously deficient, sun-exposed dried mushrooms can help address a serious health issue.”
While Vitamin D toxicity is most commonly related to Supplements, If you feel nauseous, weak, have no appetite, vomit, or have frequent urination you may have overdone it, or be sensitive to mushrooms. I have never had a problem myself and eat fairly large amounts of mushrooms in the winter months. I love to charge my mushrooms in the sun during the summer and interestingly its been shown that “charged mushrooms” hold their increased vitamin D levels for months afterward so they can effectively be fully dried, and stored in airtight bottles, or the freezer, to be used all winter long. When I have missed the summer sun I like to charge my mushroom under my home grow light we use for fruit trees and then squeeze a lime, or some tomato juice or a more elaborate sauce to marinate and then either Dehydrate or Sun them again to multiply the flavor, it actually comes out tasting like a “cooked” mushroom.
I have 4 awesome mushroom-charged recipes including portobello mushroom pizzas and Crimini Stuffers in my “TRA Retreat Treats” ebook/book and mushrooms in my favorite Curry Recipe here, as well as in many pizza recipes in “Frickin Rawsome Pizza”!

Here is a very good review of Mushrooms as a Potential source of Vitamin D!

Last but definitely not least, I recommend trying the tips above on a few different occasions in a few dishes to see if you enjoy mushrooms, if you enjoy them eat them, if not take a pass! I personally don’t recommend eating anything for any one nutrient if you do not enjoy the process and taste of eating it. I love mushrooms as well as some of the other options, you may find the other options to get enough vitamin D for vegans to be more appealing 🙂

Number 3

Sperti Vitamin D Light Box 600x600 1

Home Phototherapy Equipment aka Vitamin D Lamps

If you are unable to get adequate amounts of sun exposure due to the time of year or because of your geographical location, the next best way is via a quality vitamin d lamp. As an added bonus both sunlight and quality vitamin D lamps have benefits beyond vitamin D. New studies have shown that when near-infrared rays penetrate your skin they can activate chlorophyll by-products in your bloodstream, from the greens we hopefully eat, to make Co-Q10. 

After researching this subject more, and changing some recommendations I originally had in the video and this post, I have recently purchased and became an affiliate for Sperti and their Vitamin D Lamp. These therapeutic lamps have been proven in clinical studies to increase vitamin D within just a week and continue to increase the vitamin D status in the following 3-4 weeks. All study participants had significant increases in their serum D3 levels with an average increase of 47.5%, this with only a 9% area of the body surface exposed and just five minutes every other day. You can check out the full study here to dive deeper into the details, Sperti’s vitamin D Lamp is the only FDA-recognized ultraviolet product for Vitamin D production in the human body, and independent studies have verified its effectiveness. Quality vitamin D Lamps Like Sperti are an investment in our health but one I honestly feel is well worth it, to learn more  check out Sperti here!
Another option that I did not go over in the video is Tanning Beds. While I am not huge on them, have used them to “pre-tan” before heading on holidays and know they can potentially be effective in this regard. Unfortunately unlike natural sunlight or quality vitamin D lamps, tanning bed lights emit mostly UVA, which is the wavelength associated with cancer risk with little or no vitamin D production. This said the small amount of UVB that many do emit may be enough to raise vitamin D levels but IMHO the cost/risk/benefit is way too low to use them in this way and I would rather use a quality vitamin D lamp like Sperti, the sun, mushrooms and/or number 4 instead… 
PS With the sun, or more specific Light Therapy units, if your skin feels irritated or gets very pink, you basically know you have overdone it. 
More is not Better when it comes to sun, mushrooms, or these lights
Even more true when it comes to…

Number 4



While I am neither for nor against supplements my personal choice is always to focus on lifestyle and food first. With this philosophy, I haven’t found a consistent need for supplements of any kind beyond Vitamin b12 (learn more in my full article on b12 here) as well as occasionally using Vitamin D supplements in extenuating circumstances. As you have seen above there are many ways to get adequate amounts of Vitamin D and it’s of benefit to be open to them all. Finding and fixing the root cause IMHO is always the best starting point if needed and of course if resonates Supplements are an effective and great option. 
Supplemental Vitamin D is widely available in a variety of forms both in D2 and D3. My friend n 30+ year Raw Food Expert Don Bennett wrote an excellent article (very informative) on vitamin D. He covers more info on supplements than I will here, recommending the Supplements he feels work best. I really encourage you to check his page n pour over his valuable site. While there may be a few little points I differ in, Don really really knows his stuff and I really respect his judgment. In general, although studies have shown D2 can be effective, D3 supplements are by far more absorbable and last/hold in the system longer resulting in less need to take and retake them.
Don Posted on my video above saying
Regardless of how you choose to get the D you require, bottom line, TEST! Doing so will let you know if what you are doing to get D is working? or not. The test is the 25(OH)D test, also known as 25-hydroxy-vitamin-D. It can be done at home and mailed to the lab. You do not need a doctor’s order to get one. The range you’re looking for and the resource for the test is Here.
While there are now “vegan” D3 supplements available Don’s Research (newer research below) has led him to find
The problem is, there is no such thing as a truly vegan D3. D3 products that claim to be vegan are made from mushrooms or lichen, which would define them as vegan, but it is non-vegan D3 that is “fed” to the mushrooms or lichen. So “vegan D3” is made from a non-vegan source. One company that manufactures a “vegan D3″ supplement even admits this in their product description, but is of the opinion that their product is vegan. While I applaud their honesty, I don’t agree with their opinion.”
I am curious what is “fed” to the lichen, as to me that would make some difference. As plant matter in effect is made from decay both plant and animal, I would see a big difference from Manure (often used in compost, I’m near positive this is what’s used) to Fish guts (also used but ewww). Either way, this is a potential reality of the so-called “vegan” D3 supplements, in my mind strengthening my own faith in the first 3.
Seemingly New Options have come to light, (thanks Manuela for the tip) that there now is a certified Vegan D3 supplement called Vitasine. Vitasine is also made from Lichen although it has been fully certified by the Vegetarian and Vegan Society, both internally and independently tested. This Lichen is Wild Harvested, so like all plants, it lives off both plant and animal matter, is really a cross between a Fungus and an Algae, neat stuff. It seems they are looking into growing and feeding the Lichen off of Simple sugars, time will tell where this goes. 
Great to have more Vegan Options!!

Well there you have it, those are my

My Top 4 Sources of Vitamin D for Vegans

1. The Sun
2. “Charged” Mushrooms
4. Supplements
I really hope this post
a) brings you much ease and
b) sparks you to do some of your own research
PeaceLovenSeasonalFruit ck


As Always

Wishing You Much

PeaceLovenSeasonalFruit ck

Similar Posts


  1. Hey Chris, there _is_ now (certified) vegan D3 available, it's called Vitasine. (I did tell Don (via Ellen), but it doesn't seem that he has updated his article.) Here's the link: https://www.vitashine-d3.com/

    (for some reason I'm not able to post directly on Youtube)

    1. Blessings Manuela!! 🙂 Thanks much for this, I did a bit more research on it and added it to my page!!!! apreciate your info n help! 🙂


      PLSF ck

  2. Thanks for this article, Chris. Really informative and helpful. I'm currently using Vitashine vegan D3 supplements over winter, but as soon as the sun puts in an appearance again, I'll be drying my own mushrooms to use as a supplement next winter.

    Cheers ;-D


  3. Hi Chris. I didn't know you can dehydrate mushrooms for alfredo etc. so I was wondering if I just slice them and put them in dehydrator. So how do I make alfredo sauce etc. with mushrooms. Love the articles. I finally got the 101 frickin rawsome recipes book. It is great. So before dehydrating do I put the ones from the store in the sun for 3-6 hours and this will let the vitamin D into the mushrooms, or are you talking about if I grow them to put them in the sun? Thanks.

    1. Blessigns Brenda!! 🙂 
      SUper fun to use dehydrated mushrooms, Zuchini, tomatoes, n so many other great ingredients for sauces. If your wishing extra Vitamin D I would Put them in the sun 6-12 hours and then slice thick and dehydrate 1-2 more or to desired texture. Sometimes I sqeeze lime on them before the dehydrator, is really nice. MMM i love to make a coconut milk and add dried zuchini mushrooms some chive, a bit of sundried tomatoes, fresh celery and at times a bit of dehydrated garlic. You can put fresh, powdered, or already dried mushrooms in the sun and the vitamin d will soar!! so neat!! Stoked you enjoy!! 🙂


      PLSF ck

  4. Hi Chris,

    You wrote:

    "I have heard as long as 24 hours after exposure for full absorption. What this means is that directly after sun exposure it is to your benefit to refrain from hot showers or using soap all over your body"

    This makes a lot of sense. . have you found any studies on this?

    Thanks – 

    1. Blessings Marina 🙂

      I have heard this from various sources, it makes sense to me too. I have heard as long as 24 hours for full absorbtion but also that the bulk of absorbtion is in the first 6 hours. I dont have any studies on it. If u find any let me know and I will peep it and if great link it.


      PLSF ck

  5. Great info Chris! Especially about leaving mushrooms gills up in the sun. Thought you might be interested in this USDA sourced list of vit d content in various mushrooms:                             https://mushroominfo.com/all-about-vitamin-d/                         According to the USDA National Nutrient Database Maitake have the highest level by far:                   https://ndb.nal.usda.gov/ndb/foods/show/3647

  6. Hi Chris,

    Found you surfin google! Great Webite dude:-)

    I've recently had my blood test results and during the past 6 yrs my VitD levels were falling and now they are critically low.  6 yrs ago I was also diagnosed with Lupus (SLE) which I've managed to supress treating self prescribed homoepathics and ethically choosing to refuse to eating my mates-animals!  My thyroid is slightly overactive – so have had to stop munching on Nori (superfood brand organic).  I still have my daily spirulina and its now ok.  My Zinc is also very low.  I read an article on ZINC and apparently Zinc is the catalyst for VitD efficiency and Thyriod balance function.  So I because VitD is fat soluable if I don't have efficient Zinc my body won't assimulate VitD properly.  I've got food intollerances: grains so dont eat carbs only sweet potato, quinnoa, any dairy expect humane hobby farm goats milk – went off it for 6wks and began shaking went back on the raw goats milk and shaking stopped???why??? Only eat organic vegetables except I cant eat cabbage anylonger even kale sets my thyroid off – so one with a thyriod disfunction cant eat cabbage and kale…some i've read said you can eat kale…nope!  I do eat sustainable fished sardines, mackreral and rooster-free hobby farm eggs where old hens are happily retierd in a sanctuary – slaughter free.  So please help me I'm going out of my mind here!!!  I refuse to use VitD3 animal products BUT BUT BUT I CANT EAT MUSHROOMS because they cause INTESTINAL CANDIDA which I had years ago and am afraid of the parasites that live on live yeast as all fungi harbours parasites…

    IS THERE any other source of VITD3 I can use vegan friendly…is there any such thing as oyster powder for Zinc

    My lower back is in so much pain (had injury yrs ago) and now with my VitD def, Zinc too and prob calcium no wonder im in pain.  PLEASE HELP!



    1. Blessings Eve!

      Thanks for the Love!

      I am sorry to hear of you ups and downs, without a full history I wouldnt feel good even trying to generalize. For sure there is much we could talk on, if you wish to flow with a consult please email my PA Sarah at Info@therawadvantage.com and she will get you a consult form to fill out and get us set up with a time and format 🙂

      Hope you are doing better


      PLSF ck

  7. Hi Chris,

    I really like your writing and the theme of your post. This seems that you are giving vitamin D through the Sun theme. One of the vitamin d benefits that I know aside from being the immune system booster is that it also helps in brain function. I have proven these good effects because I've been taking it for a couple of years now. Really effective for me. More Info :- <a href="https://www.ayurvediccure.com/natural-supplement/herbal-diabetes-supplement/">diabetic nutritional supplements</a>


    1. Blessings Albert 🙂

      thanks much for the nice comment, for sure vit D is huge in overall health, love to soak up those rays and good to have various other avenues to get enough if the sun isnt a viable option 🙂

  8. Thanks for the sources. After 3 1/2 years of being vegan I ended up with a vitamin D deficiency. I honestly haven’t been eating the healthiest (ate vegan junk foods). Now I’m adding more raw fruits and veggies to my vegan diet. Good luck guys 🙂

  9. Awesome article Chirs. Very imformative and insightful. Your info and sources give me much more confidence about the availability of vitamn D!

  10. Thank you, Chris, for your very informative article but I must point out that to be taken seriously in this society, we must use correct English usage and spelling.

    1. Bless you Kim, I apreciate the perspective and love:) I will admit I have been told the same before and to some degree agree. Its funny though as I have always loved a looser style with slang, proper grammer has always seemed stuffy, but hey thats just me 🙂

  11. Don sounds like he s a bit of a dingo 

    mushrooms have d3 when 'fortified' with uv light 

    also the d3 from lychen from Nordic naturals has a vegan certificate 

    They wouldn't give the certificate if there was any 

    non vegan element involved in the process 

    even of feeding the lychen

    don sounds like a bit of a twat

    other than that really liked ur page 



    1. Blessings Oliver 🙂
      Apologies for taking so long to respond, I am happy you liked the article. I havent heard that Chia has Vitamin D, interesting I would have to look it up more but my previous research would say it is not true. ANy mushroom can be charged with a UVB light or direct sunshine, so indeed the grocery store mushroom, even if low there, can be a source of Vitamin D 🙂
      I apologise I have never used any D supliments so dont have a good comment on any Brands.. If you find one do share 🙂
      Hope this helps 🙂
      Much PLSF ck

  13. Hey, thank you for the article!  Thinking to myself, as a biology major, I would think mushrooms would be more vegan than lichens?  at least, insofaras mushrooms, they are the fruit of the plant, you can cut them off and leave the roots in tact, don't they grow back later?  versus lichens are a little symbiotic bacteria, helping the tree and themselves, but eating algae afloat in the air…  so, aren't they living creatures?  I'm just pondering this b/c i want to buy a d3 supplement as i'm so low, and i'm seeing these ones out there 'vegan lichen' base, i don't 'get it'…  i wonder if it's just that they think since we're surrounded by bacteria it's okay to actively eat it?  can someone correct me if i'm wrong, also anyone know of a good mushroom d3 supplement?  I was looking at nature's way but I don't fare well w/ most chlorella, everyone seems to want to add chlorella to their d3 supplement!  (also not good since I have metal fillings still)  sigh…:)…

    1. I suppose its a debate that some will never agree on, which is “more” vegan or is it vegan… Mushrooms are simply the reproductive organs of a larger connected entity, or so I understand, with that picking isnt killing the whole thing just taking off the tip… Mushrooms produce D2 rather than D3 so as far as I know you can not get a D3 mushroom suppliment. Myself I prefer to use the charged mushrooms, the sun and tanning over suppliments to avoid any of these issues. I tried Chorella but got sick of the routine and taste, it also left me feeling a bit foggy and the info on its potential to redistrbute heavy metals in the brainstem was less than encouraging for me.

  14. eve i've read much on this and they seem to believe the immune boosting properties of the mushrooms actually 'help' candida, just google it on up, i did and i'm loaded w/ candida, no bother to me…  😀  this is my fear, too, i have to remind myself it's okay, they said that the spores of mushrooms are in no way related to the yeast of candida.  just this one article, but she was like a scientist of some kind, quoted a few studies that she felt backed her up, i'm rolling w/ it, since i need them for so many other health reasons (immune, liver detox gentle, etc)…

    1. A simple low fat high fruit diet can help clear up even the most stubborn case of candida, if systemic or severe best imho to go No Overt Fat, no nuts/seeds, oils, avocado, etc at all and just fruit and greens. I had a cronic case and cleared it up this way. I cant comment on Mushrooms being implicated with candida but I know I eat a lot of them at times and have no issues.

  15. Just wanted to say THANK YOU for the awesome article and the links to help reach a vegan D3 source 🙂  I just bought mine after a test showed I'm low here in the USA in winter.  Thanks and hoping to see you and Ashley again in Costa Rica, where I guess I won't be needing to spplement 🙂 <3  Shaia Wolf

  16. Great article. My husband and I are avid sungazers, but were not sure if we were getting vitamin D from it. We live quite far north in southern British Columbia. Will we still get enough D from sungazing this far north in the winter?

    1. Kudos, thats super cool! 🙂

      While there is not a lot of research on it and I cant say with definitive study to back it up I have heard from other sun gazers who have helped people increase D levels, having levels checked before and after, that indeed sungazing may indeed be a really effective way to produce Vitamin D. My one friend talks speciifically of another friend who had levels checked in the winter, sungazed with only eyes showing in sub zero temperatures for a month and had a huge turn around. Myself I would use all available options, sun gazing, charged mushrooms and even tanning beds. Happy gazing!

  17. My blood test came back today with a level of vitamin D2 at 61 hmol/ L which should be betweem 30-50. I read it is only from mushrooms. I do not eat mushrooms, although we had a lot of quorn. I do not take calcium supplements either. So why is it at that level do you know?


    1. Blessings Christine! 🙂
      In order to really serve you I would need know a lot more about your personal history and present habits. If you would like to delve deeper reach out at info@therawadvantage.com to seek a consulation, I offer them by donation. As a aside we produce Vitamin D3 in the body, are you sure it wasnt that they were referring to? What is quorn? Do you suppliment vitamin D? These are a few things we would start with.
      Much PLSF ck

    1. Hemp may indeed be a source but at about 10iu per 11 grams its negligable compared to the sun, charged mushrooms or the other sources mentioned, especially on a low fat diet. I love hemp and actually didnt notice this, thanks for sharing! 🙂

    1. In the quantities that I would eat hemp or reccomend it the vitamin D content is a neglagable source. I really wanted to make this post about the Main ways to get adequate amounts of this crucial nutrient. I love love love hemp but don’t think vitamin D when eating it 🙂

  18. I have been taking vitamin D supplements for 2days now and they make my whole face itch and inside of my nose for itchy. So does that mean it is working or I am allergic to it??? Please help! My vitamin test said my count was 23.

  19. Great blog! Do you have any suggestions for aspiring writers?
    I’m planning to start my own website soon but I’m a little lost on everything.
    Would you recommend starting with a free platform like WordPress or go for a paid option? There are so many choices out there that I’m completely overwhelmed ..
    Any recommendations? Many thanks!

    1. Thanks n Kudos to you!!
      That is really exciting! My GF https://naturallyashley.com loves wix, she started on the free platform and then opted to pay to have her custom url.. I use wordpress and love it although at times am jelous of how easy she can update and visually manage her site 🙂
      Play around with Wix or something similar and then decide would be my recommendation 🙂
      Enjoy it!!

  20. Hello Megan.

    The itching is a side-effect as is a skin disorder of any kind. Perhaps you're allergic to an ingredient in your supplement. Stop taking them and swap for Ergocalciferol – D2.

    Ostelin OS ergocaliciferol 400,000 IU/2ml

    MANUFACTURER DISTRIBUTORS – Available from UL medicines tel no 01923 204 333

    Cost (BNF List price or from manufacturer)-  £8.80

    LICENSING – Does not have UK marketing authorisation. Manufactured and licensed in Italy.

    No information available from supplier. Containspeanut oil.

    √√Suitable for vegans.

  21. How rude of me jumping in like that without first saying what a brilliant article this is!

    Many thanks for all the wonderful tips and info on mushrooms – which I just love!! 

    Frankie x


  22. I just read in Family Circle magazine (December 2015, p. 40) that Pichuberry (Physalis peruviana) is very high in vitamin D. Cape Gooseberry is also Physalis peruviana. I suppose they're the same thing. You can buy giant Cape Gooseberry seeds to grow at rareseeds.com in their ground cherry section.

  23. Hi there, Thank you for this article about Vit D. I'm not Vegan or Vegeterian, but I eat mostly vegetarian. I have checked the Vitashine D3 ingredients and it contains some ingredients that have written a lot about them like Maltodextrin. They said it can cause intestins inflamation…. Now I'm taking Megafood multivitamin that contains 400IU per tablet and I'm thinking to add 1000 IU per tablet from Whole earth and sun brand Vit D3, thatis made from Lichen. Thank to everyone.

  24. Are you familiar with MyKind Organics from Garden of Life? They sell vegan Vitamin D3, and wondering if you consider it a good vegan source. They make my levels go up, but I’m wondering if you consider them adequately vegan.

  25. Going in the sun around noon and after is such a bad advice for white skins.you get very bad burns that can remain for life. I have been burnt last year and i still have rashes on my back. My aunt still have a rash 40 years later.

    1. The key is to be mindful and only take a little sun at a time to build up your natural tolerance. I for sure wouldn’t recommend that anyone stay long enough to get burnt. I am sorry to hear you burnt yourself, while noon is the quickest time to burn it is also the quickest time to increase vitamin D. All to being mindful and covering up / going in when one has had enough, often 15 minutes full exposure at such time is.

    1. Very well written and yet misleading article. The title itself is contradicted in the body of the article making it seems that its absurd that there is even vitamin D in the mushrooms, yet then does acknowledge several times that there is and that it is utilized by the body, simply less efficiently and with different pathways and results. Note that any negative aspects they site they say “may”, this is a tactic to gain a point of view without having the facts. I mentioned some of this in my write up, that D2 its less effective than D3 and that it has a much shorter half life, thus it isn’t a source to be fully relied upon by itself. In conjunction with the other methods mentioned in my article and or for shirt term in the winter months along side a SAD light / tanning beds / supplements / is a good option. I won’t be removing mushrooms from my diet, and will still sun them to get the benefits, especially in the winter months when D can get a little lower.

  26. Because it is better to have all the information and not just ignore the inconvenient facts that dont support your lifestyle, do you realize that as a vegan, if you eat milled corn, grains, or tofu, you literally get most of your D vitamins from ground up bugs in and on the grain.. ALSO fyi if you buy any mass produced grains or vegetables or Tofu, that thousands of small animals, mice, rabbits, ground fowl, chipmunks are slaughtered during the harvest and are left for the vultures and you have to take responsibility for that in buying their product. thats why the vultures always gather over harvested fields

    1. Absolutely, good to have all aspects covered, I have studied and looked at similar information, but there is more to it. Your right you meant B btw not D, so its not as applicable to this post. As a aside, I do not recommend nor eat any of the foods you mention, besides vegetables, but do acknowledge what your mentioning. We do the best we can, choosing a plant based diet goes lightyears in terms of compassion, ecology, land use, water use, carbon footprint, health and food safety. It helps to also realize that if your eating animals a Much Much Larger percentage of exactly what you mention is going on as we use wayyyy more plant foods to feed the animals that some people compared to the amount we eat than to feed ourselves. The option of least harm is still a plant based diet. Fruit Tree’s / fruit forests, conscious farming and permiculture are for sure the way to go.

  27. I recently had my blood work done and am very low on Vitamin D. This was surprising to me as it is summertime and I walk my dog up to 2x a day, so I get a good amount of sun. I eat a mostly vegan diet (except ghee). My doctor was shocked I don’t eat meat (I’m in Germany where meat is part of every meal). He said my diet is most likely contributing to my very low Vit. D levels, but I question this. I don’t usually wear sunscreen unless I know I’m going to be out long, and I shower long after I’ve gotten sun. From your research, is it more difficult for vegans to absorb Vit. D? What other possibilities could there be for one not absorbing D despite regular sun exposure?

    1. Blessings Mary and apologies for the lag in responding, it went into the spam folder for some reason. I cant say exacly why but some people simply produce / absorb less than others, I know a few people who, despite being outdoors a lot and in a place like hawaii, still need supplement. It is by no means more difficult for vegans to get their vitamin D fill, it simply comes down to where you are in the world for the angle of the sun, ones skin tone for the amount of exposure needed to produce the same amount, and genetic factors. If I was in a similar situation i would either try getting more sun on my entire body and see, and / or simply eat sunned mushrooms, and / or suppiment with a quality vegan D3 such as Garden of Life D3 spray.
      I hope you have already resolved this and otherwise that this helps 🙂

      Much PLSF ck

  28. As with all dietary supplements, it’s important to discuss vitamin D supplementation with your healthcare provider, especially if you’re vegan. Your healthcare provider can help you determine how much (if any) supplementation is right for you. Vegans may be at greater risk for low vitamin D intake, but they can obtain vitamin D from regular exposure to sun and forti?ed foods.

    1. Good points for sure, this is in part why I generally opt for the first 3 options before supplementing, that said there can always be a time and place 🙂

Leave a Reply