How To Increase Vitamin D For Vegetarians?
Vegetarian and need more Vitamin D? Discover effective dietary sources, fortified foods, and sunlight tips to boost your levels naturally.
Written by Dr.Sonia Bhatt
Last updated on 11th Jul, 2025
Introduction
Vitamin D is an essential nutrient that plays a crucial role in maintaining strong bones, supporting the immune system, and improving overall health. However, vegetarians often struggle to get enough Vitamin D since many natural sources are animal-based. If you're a vegetarian looking to boost your Vitamin D levels, this guide will help you understand why it's important, how to get it from plant-based sources, and simple lifestyle changes to ensure you stay healthy.
Why Is Vitamin D Important?
Vitamin D helps your body absorb calcium, which is necessary for strong bones and teeth. Without enough Vitamin D, you may develop weak bones (osteoporosis) or experience frequent muscle pain and fatigue. It also supports your immune system, helping you fight infections and reducing inflammation.
Symptoms of Vitamin D Deficiency
If you're not getting enough Vitamin D, you may notice:
Fatigue and tiredness
Bone or back pain
Frequent infections (weakened immunity)
Mood changes (such as depression)
Slow wound healing
Hair loss
If you experience these symptoms, consider getting a Vitamin D test to check your levels.
Best Vegetarian Sources of Vitamin D
Since most natural Vitamin D comes from animal products like fish, eggs, and dairy, vegetarians need to rely on alternative sources:
Ways for vegetarians to increase Vitamin D intake:
Fortified Foods: Choose plant-based milks, cereals, orange juice, and tofu that have added Vitamin D.
Mushrooms Exposed to Sunlight: Consume UV-exposed mushrooms or expose them to sunlight to boost their Vitamin D content.
Dairy Products (For Lacto-Vegetarians): Include yogurt, cheese, and fortified butter or ghee in your diet if you consume dairy.
Egg Yolks (For Ovo-Vegetarians): Eat egg yolks as they contain a small amount of Vitamin D.
Supplements: Consider Vitamin D2 or vegan D3 supplements if dietary sources are insufficient, but consult a doctor first.
Consult Top Physician for Holistic Care
How to Boost Vitamin D Naturally
Tips on how to increase Vitamin D levels:
Get Safe Sun Exposure: Spend 10-30 minutes in direct sunlight (without sunscreen) a few times a week between 10 AM and 3 PM to allow your skin to produce Vitamin D.
Exercise Outdoors: Combine physical activity with sun exposure by exercising outside to enhance Vitamin D production.
Maintain a Balanced Diet: Consume Vitamin D-rich foods along with healthy fats to improve the absorption of the vitamin.
Final Tips for Vegetarians
Key takeaways on increasing Vitamin D:
Check food labels: Look for vegetarian-friendly foods that have been fortified with Vitamin D.
Spend time in sunlight regularly: Aim for consistent, safe sun exposure to help your body produce Vitamin D.
Consider supplements if diet and sunlight aren’t enough: If you're not meeting your needs through food and sun, talk to your doctor about Vitamin D supplements.
Monitor symptoms and get tested if needed: Be aware of Vitamin D deficiency symptoms and get your levels checked with a blood test if you have concerns.
If you're unsure about your Vitamin D levels, you can book a Vitamin D test or consult a nutritionist through Apollo 24|7 for personalized advice.
Conclusion
By making small dietary and lifestyle changes, vegetarians can maintain healthy Vitamin D levels and support overall wellbeing. Stay mindful of your intake, and don’t hesitate to seek professional guidance if needed!
Consult Top Physician
Consult Top Physician for Holistic Care
Dr. Lakshmi Sindhura Kakani
General Physician/ Internal Medicine Specialist
10 Years • MBBS, MD (General medicine)
Visakhapatnam
Apollo 24|7 Clinic - Andhra Pradesh, Visakhapatnam
Dr. Hrishikesh Shivakumar
General Physician/ Internal Medicine Specialist
9 Years • MBBS, MD
Bangalore
Apollo 24|7 Clinic - Karnataka, Bangalore
Dr. Lakshmi Sanjitha Kakani
General Physician/ Internal Medicine Specialist
6 Years • MBBS, MD (General Medicine)
Visakhapatnam
Apollo 24|7 Clinic - Andhra Pradesh, Visakhapatnam
Dr. Rohinipriyanka Reddy
General Practitioner
9 Years • MBBS
Hyderabad
Apollo 24|7 Clinic, Hyderabad
Dr. Syed Yaseen Ahmed
General Practitioner
7 Years • MBBS
Hyderabad
Apollo 24|7 Clinic, Hyderabad
Consult Top Physician
Dr. Lakshmi Sindhura Kakani
General Physician/ Internal Medicine Specialist
10 Years • MBBS, MD (General medicine)
Visakhapatnam
Apollo 24|7 Clinic - Andhra Pradesh, Visakhapatnam
Dr. Hrishikesh Shivakumar
General Physician/ Internal Medicine Specialist
9 Years • MBBS, MD
Bangalore
Apollo 24|7 Clinic - Karnataka, Bangalore
Dr. Lakshmi Sanjitha Kakani
General Physician/ Internal Medicine Specialist
6 Years • MBBS, MD (General Medicine)
Visakhapatnam
Apollo 24|7 Clinic - Andhra Pradesh, Visakhapatnam
Dr. Rohinipriyanka Reddy
General Practitioner
9 Years • MBBS
Hyderabad
Apollo 24|7 Clinic, Hyderabad
Dr. Syed Yaseen Ahmed
General Practitioner
7 Years • MBBS
Hyderabad
Apollo 24|7 Clinic, Hyderabad
