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So many of our body functions depend on having appropriate levels of vitamin D. It supports our bones by enhancing calcium absorption and helping us maintain adequate levels of calcium and phosphate. Vitamin D helps regulate our immune system; it’s a strong antioxidant that can help reduce the growth of cancer cells, and it helps reduce inflammation. Plus, it supports our brain health from its initial development during pregnancy and throughout our lives, helping us against depression, anxiety, mental disorders, and even against dementia, Alzheimer’s disease, and Parkinson’s disease. And it also aids our muscles by supporting glucose absorption and energy production, muscle regeneration, and by decreasing oxidative stress.

Vitamin D is a nutrient that we can make ourselves when we’re exposed to the sun’s ultraviolet B rays or UVB. The problem is that we can’t always get the exposure we need. Maybe we don’t live where it is sunny all year round. Maybe our town is polluted. Or maybe we simply don’t spend enough time outside (15 to 30 minutes a day while wearing short sleeves) or when we do, we’re using sunblock to protect our skin. Because of all these reasons, many doctors recommend taking vitamin D supplements. 

Wondering about plant-based sources? See below for more info. Plus, try our personalized calculator to see how much vitamin D you and your loved ones need. And check out some interesting facts about vitamin D supplements.

Vitamin D Personalized Calculator

See how much vitamin D you and each member of your family needs. Getting your personalized nutrition values will give you a better idea of how to select your family’s supplements to ensure everyone gets what they need but not too much to avoid toxicity.

Terminology:

  • Daily Value (DV): The recommended amount of nutrients to consume each day for individuals who are 4 years old or older.
  • Recommended Daily Allowance (RDA): The recommended amount of nutrients to consume each day according to the individual’s age, gender, and whether a woman is pregnant or breastfeeding.
  • Upper Intake Level (UL): The highest amount of nutrient intake that will not pose adverse health effects on most individuals.

Important Things to Know

Hover over each of the interesting facts below to flip the tiles and learn more details.

Did you know you can get vitamin D2 from mushrooms?

It’s true! Mushrooms absorb UVB rays from the sun and make their own vitamin D. Unfortunately, most store-bought mushrooms are grown in greenhouses.

To get vitamin D from your store-bought mushrooms you can expose them to the sun for 15 to 120 minutes before cooking and eating them. This could give you 10 mcg of vitamin D2 for every 100 grams (about 3/4 of a cup) of mushrooms!

Be sure to expose them to direct sunlight since windows block UVB rays. Also, the time of day, the season, and even your town’s latitude can affect the amount of vitamin D you can get from your mushrooms.

Vitamin D2 vs D3 – Which supplement is more effective?

When getting vitamin D supplements, you can choose between vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Both can increase our vitamin D levels, but vitamin D3 has proven to be more effective.

Here’s the thing. Vitamin D2 comes from fungi and yeast, but Vitamin D3 is usually taken from lanolin, the substance secreted by the skin glands of sheep to condition their wool. This means, it’s not vegan-friendly. However, we can also get vitamin D3 made from algae. Just make sure your vitamin D3 supplement is labeled as vegan.

Did you know you can get vitamin D2 from mushrooms?

It’s true! Mushrooms absorb UVB rays from the sun and make their own vitamin D. Unfortunately, most store-bought mushrooms are grown in greenhouses.

To get vitamin D from your store-bought mushrooms you can expose them to the sun for 15 to 120 minutes before cooking and eating them. This could give you 10 mcg of vitamin D2 for every 100 grams (about 3/4 of a cup) of mushrooms!

Be sure to expose them to direct sunlight since windows block UVB rays. Also, the time of day, the season, and even your town’s latitude can affect the amount of vitamin D you can get from your mushrooms.

Vitamin D2 vs D3 – Which supplement is more effective?

When getting vitamin D supplements, you can choose between vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Both can increase our vitamin D levels, but vitamin D3 has proven to be more effective.

Here’s the thing. Vitamin D2 comes from fungi and yeast, but Vitamin D3 is usually taken from lanolin, the substance secreted by the skin glands of sheep to condition their wool. This means, it’s not vegan-friendly. However, we can also get vitamin D3 made from algae. Just make sure your vitamin D3 supplement is labeled as vegan.

References