Milk
Milk is rich not only in calcium but also in vitamin D. One cup, according to the USDA, contains 115 IU. If you normally drink cow’s milk, it can provide about 100 to 120 IU per cup, Shapiro says. Plant-based milk (think almond, soy, and oat) can provide equal or higher amounts than cow’s milk as long as it is fortified. Vitamin D content in milk depends less on the source and more on fortification, she says.
The pros of cow’s milk generally include its other nutrients, such as protein and calcium, and the fact that it has only one ingredient. Plant-based milk is lactose-free and vegan-friendly and may be lower in fat and calories depending on what other ingredients are in it. So this comes down to personal preference.
Yogurt
Yogurt is an easy way to incorporate vitamin D into your diet. The USDA says eight ounces of yogurt contains 116 IU.
Egg Yolks
Eggs are great for many reasons, and egg yolks can be a source of vitamin D. There’s just one catch: You’ll need several eggs to make a meaningful impact on your vitamin D needs. One egg provides only about 40 to 50 IU, which is about 5 to 7% of your daily needs. “Consider them a supporting source,” Shapiro says, “not a primary one.”
What does vitamin D do?
Vitamin D does a lot for the body, but it’s best known and most studied for its role in improving bone health, according to Sherry. “Vitamin D works together with calcium to build and strengthen bones, improves immune and muscle function, reduces inflammation, helps with cell growth, and improves the body’s ability to regulate blood sugar,” she explains.
But you want to be careful not to take too much of the nutrient. While the sun won’t cause this (“If your body has adequate vitamin D, it won’t keep making it from UV light,” she says), taking too many vitamin D supplements or getting too much of it from food can increase your body’s absorption of calcium. When that happens, you might experience nausea, vomiting, irritability, muscle weakness, and fatigue. “Vitamin D is fat-soluble, which means that any excess you take doesn’t get lost in urine,” she says. “Extra vitamin D gets stored in the body, and too much can be toxic.” So you must find the correct balance.
How much vitamin D do you need per day?
According to the Mayo Clinic, the recommended daily amount of vitamin D is 400 IU for babies under 1 year old, 600 IU for those under 70, and 800 IU for those over 70.
How do you get vitamin D in a vegan diet?
Shapiro says that while vitamin D is one of the hardest nutrients to get from food alone on a vegan diet, there are some things you can do. First, she recommends eating fortified foods such as plant milks, cereals, and oranges, as well as looking to UV-exposed mushrooms (which naturally produce vitamin D) and getting more sun exposure if you’re able to (and don’t forget to wear sunscreen). She also says that many vegans would benefit from a vitamin D supplement.