Vitamin D vegetarian sources or Vitamin D foods for vegetarians. Why does the topic specify a vegetarian diet? As a healthcare practitioner, I have noticed that more vegetarian patients are vitamin D deficient.

Vegetarians in India usually avoid fortified foods (like fortified cereals, milk), and if they don’t get proper sunlight, they become vitamin D deficient.

Today’s words are just to describe the vitamin D need, sources, and how it will contribute to healthy living.

Why are Vitamin D foods for Vegetarians important?

Vitamin D plays many vital roles in the body, as it helps in Calcium absorption from the intestine. Calcium and vitamin D together make bone strong, and vitamin D helps in the mineralisation process in teeth.

Vitamin D helps in regulating the immune system, and it also helps in mood regulation. People with low vitamin D levels have anxiety and depression issues.

India has the maximum population of vegetarians, and vitamin D-rich Vegetarian food sources are important to discuss to improve diet and health, as vitamin D has multiple roles in our body.

10 Vitamin D Vegetarian Sources in India

1. Sunlight (Natural Source)

🌞 1️⃣ Sunlight = Main natural source

When UVB rays come in contact with our skin, vitamin D formation is started.
Our skin has a natural substance, 7-dehydrocholesterol.
When UVB rays come in contact with 7-dehydrocholesterol, it converts into Vitamin D3 (cholecalciferol).
This Vitamin D3 (cholecalciferol) converts into active vitamin D (calcitriol) in the liver and kidneys.
This active form helps in calcium absorption, bone strengthening, immunity, etc.

Best time and duration for exposure

15 to 30 minutes (face, arm, hand)
8 am to 11 am in India

2. Fortified Milk & Dairy Products

What are Fortified foods?

Fortified food is that which has added minerals or vitamins to increase its nutritional value.
There are many brands in India easily available with a label of fortified vitamin D or calcium.

What to check while buying fortified products

Check the label, it should be fortified with vitamin D.
Check the exact amount of vitamin D per serving in the nutritional panel.

Which type of vitamin D

D2 (ergocalciferol) — plant-based
D3 (cholecalciferol) — more effective, usually animal-based (but now vegetarian D3 is also available ).

Check for extra sugar.

Check for added sugar for enhancing taste, and avoid it.

Last check Expiry date/Food safety certificate, and choose trusted brands.

3. Fortified Plant-based Milks (Soy, Almond, Oat)

💡Benefits of fortified plant-based milk

✅ Lactose-free (no issues for lactose intolerance)
✅ Vegan-friendly (completely plant-based)
✅ Extra vitamin D, calcium & vitamin B12
✅ Cholesterol-free & generally low fat

4. Fortified Cereals & Oats

Easy breakfast option
Indian available brands
It can be combined with milk to increase nutrition.

5. Mushrooms Exposed to Sunlight

Normal mushrooms (no sunlight): almost zero vitamin D.
Sun-exposed mushrooms: 400–500 IU vitamin D per 100 g (depends on exposure time).
Button mushrooms (most common)
Mushrooms contain one compound, ergosterol, after exposure to sunlight, converts into vitamin D.
In daily cooking, one can enhance vitamin D concentration in mushrooms by keeping them in direct sunlight (clean space) for 30 minutes.

6. Fortified Orange Juice

It is easily available in India
Points should be considered before consuming

It can be high in sugar.
Overconsumption can add extra calories.
Not a complete substitute for whole fruit(lacks fiber).

7. Sprouted & Fortified Tofu

Sprouted tofu is made from sprouted soybeans(the beans are allowed to germinate before making tofu)
These are easy to digest and rich in nutrients.
Fortified tofu is usually fortified with calcium, vitamin B12, and vitamin D.

8. Supplements (Doctor-Recommended)

When supplements are necessary

Certain medical conditions: 1)malabsorption disorders, eg, Crohn’s disease, Ulcerative colitis. 2) liver or kidney disease.
Pregnancy & breastfeeding.
Older adults
Osteoporosis
Rickets in children

Dosage of vitamin D supplements

Dosage depends on the deficiency, whether it is mild or severe.

Daily requirement of vitamin D

Group	Recommended Daily Vitamin D Requirement
Adult male	600–800 IU (15–20 mcg)
Adult female	600–800 IU (15–20 mcg)
Children (1–18 years)	600 IU (15 mcg)
Infants (0–12 months)	400 IU (10 mcg)
Pregnant women	600–800 IU (15–20 mcg)
Lactating mothers	600–800 IU (15–20 mcg)

Notes:

✅ IU = International Units; 1 mcg vitamin D = 40 IU.

✅ Sunlight exposure also plays an important role, but dietary/supplemental intake is still necessary in most cases.

How much Vitamin D do we get from Fortified food?

Food	Approx Vitamin D per serving
Fortified milk	100 IU (per glass ~200 ml)
Fortified plant milk	100 IU (per glass)
Fortified cereal	40–100 IU (per serving)
Fortified yogurt	80–100 IU (per cup)
Fortified orange juice	100 IU (per glass)

If one day plan is like given below:

1 glass fortified milk (100 IU)
1 bowl fortified cereal (80 IU)
1 cup fortified yogurt (80 IU
Then it will be approx 260 IU, and the remaining we get from sunlight exposure.
Please check the amount of vitamin D/serving in your case.

⚠️ Upper safe limit?

Maximum safe limit: 4,000 IU/day (for adults)
For infants up to 12 months, the upper limit is 1,000 IU (25 mcg). For children aged 1 to 10, it’s 2,000 IU (50 mcg), and for those aged 11 and older, it’s 4,000 IU (100 mcg).
Overconsumption can lead to vitamin D toxicity.

This article is only for informational purposes. Please visit healthcare practitioners before starting any supplements.

Doctor Recommended 8 vitamin D Vegetarian Sources in India