Where do Vegans get their Vitamin D?

Everyone here seems to talk about protein.  But for those Vegans and Raw-Food Vegans, out there...  I'd like to know where you get your vitamin D.

We all know milk and other dairy products are fortified with vitamin D, and since we vegans do not consume these products, I was wondering if there are other sources.  Maybe I'm already getting it and don't know?

I'm looking for natural, whole-food sources  I don't want to pop a pill.  Anyone know?

Your body produces it when you are in the sun.   As long as you are not a vampire or a cave dweller you are probably all set.

also for the non raw vegans, most non dairy milks are fortified with vitamin D2

Original Post by delta311djo:

As long as you are not a vampire or a cave dweller you are probably all set.

As a cave dwelling vampire, I get mine from my hemp milk, tofu, tempeh, pinto beans, chickpeas, black beans, white beans, tahini, almonds, okra, broccoli, and oranges. :)

You need about an hour of sunshine per week for your body to produce enough for its needs.  If not, you need to get it from a natural nutritional or fortified source.

Thanks for the response.  I understand the sun converts cholestorol to Vit D...  But I burn pretty easily and try to avoid the sun as much as possible.  I guess I'm the first vegan vampire there is.  :)  Sounds like the makings for a good comedy.

There really aren't many natural sources of Vitamin D that you can eat as a vegan, as it is largely in fish and eggs.

Vit D is usually fortified, which to me is the same as popping a pill.  But anyway, commonly fortified foods include breakfast cereals, orange juice, milk, some fruit juices, yogurt, and margarine.

step into the sun for 10 minutes.

Can you get vitamin D wearing sunscreen? If so that might be an option...

Yes. You most definitely can, conbread 101.

I read on WebMD that sunscreen (doing it's job of blocking UVA and UVB rays) inhibits the production of vit D. Maybe that depends on the SPF value.

I does say people in the southern states can get enough exposure on their arms and face in as little as 10-15 min a few times per week. It doesn't say what time of day to go out for the 10-15 min, or account for seasonal changes. 10 minutes of August sun is equivalent of how many minutes in February?

Well, I'm not a total vampyre.  I get some sun when I'm out walking, mowing the lawn, and doing things around the house.  I'm probably getting enough in the Summer months.

 

Vitamin D is produced by a chemical reaction of UV on your skin.  Sunblocks prevent the reaction.  I've seen some recommendations to wait about 10 minutes before putting on your sunscreen, instead of slathering yourself before you step outside.  You really don't need much, and definitely not so much that you burn.

Skin cancer is nothing to joke around with, but there are a lot more cancers linked to inadequate vitamin D.  Getting a little sun seems to be a reasonable middle ground.

As far as when to go outside, it's supposed to be while your shadow is no taller than you ... so fairly close to the middle of the day.  The main issue with seasonal changes, especially in northern latitudes, is that it's often cloudier and days are a lot shorter ... so make sure you have some dietary sources during the winter.

"A sunblock that uses salicylic acid as the effective ingredient shouldnt block Vit D production." From the Physics Forum.

^perhaps, but according to the NIH, most sunscreens do block UVB, and so interfere with vitamin D.

I'm no expert, but if you're concerned about skin cancer, you should be more concerned about blocking UVA, which means you should be using a sunscreen that has titanium dioxide or zinc oxide as the active ingredient.

I guess I'm the first vegan vampire there is.  :)  Sounds like the makings for a good comedy.

 Haha. That was awesomely funny! :D