5 Ways to Increase Your Vitamin D Intake

Published May 18, 2015 by PETA Staff. Last Updated January 15, 2026.

Many of us spend far more time indoors than previous generations, so it’s no surprise that vitamin D deficiency has become increasingly common among vegans and non-vegans alike.

Vitamin D plays a crucial role in helping the body absorb calcium, supporting immune function, and regulating cell growth. Adequate levels have been linked to stronger bones and a healthier immune response, while deficiency has been associated with muscle weakness, low mood, and other health concerns.

The good news is that you don’t need dairy—or animal-derived supplements—to get enough vitamin D. Plenty of vegan-friendly options make meeting your needs simple and accessible.

You may notice vitamin D listed as either D2 or D3 on labels. Vitamin D2 is always plant-derived. Vitamin D3 can come from lichen (a vegan source) or from lanolin, a substance taken from sheep’s wool. Sheep are gentle, intelligent animals who recognize faces, form strong social bonds, and experience stress when they’re isolated or handled roughly. In the wool industry, they’re treated as commodities, not individuals, and lanolin is a part of that system.

1. Mushrooms

Researchers have reported that mushrooms can provide as much vitamin D as a supplement. Portobello, maitake, morel, button, and shiitake mushrooms are all high in vitamin D. And here’s a tip—you can set them out in the sun to boost their vitamin D content! Even 15 or 20 seconds can make a big difference.

2. Fortified Dairy-Free Milk

Soy and almond milks usually have vegan vitamin D2 added—just check the label to be sure. Cows are gentle, social animals who form strong bonds with their calves and become distressed when they’re repeatedly separated from them for milk production, so skipping dairy is the kindest choice you can make.

3. Sunlight

It takes five to 30 minutes of sun twice per week for our bodies to make enough vitamin D, but do be careful not to get sunburned. Finding the right balance of sun exposure is key.

4. Plant-Derived Supplements (Oral Spray or Capsules)

Taking a supplement is a sure way to get all the vitamin D your body needs, especially if you can’t get enough sunlight because of your locale or schedule. We like the quick absorption and vanilla flavor of the spray.

5. Tofu

Again, check the label to make sure your tofu is fortified with vitamin D—it should provide about 20 percent of your recommended daily allowance, depending on the brand.

It’s been said that when you become a vegan, everyone around you suddenly becomes a nutrition expert, but in response to the inevitable “If you’re vegan, where do you get your ___?” questions, PETA’s got you covered with more quality nutrition lists: