Cholecalciferol, or vitamin D3, is a tricky ingredient for vegans and others looking to avoid animal products. It can be found in vegan and non-vegan products, so is cholecalciferol vegan or not?
As a registered dietitian, I’ll explain where cholecalciferol comes from and show you how to find vegan-friendly foods and supplements to optimize your vitamin D intake.
What is cholecalciferol?
Cholecalciferol is another name for vitamin D3.
Humans produce cholecalciferol in the skin when exposed to the ultraviolet B (UVB) rays in sunlight. The liver and kidneys then convert vitamin D3 into a bioactive form more easily used by the body for immune function and bone health.
Cholecalciferol can also be found in vitamin D supplements and fortified foods like orange juice and breakfast cereals. It can be derived from lanolin, a fatty substance in sheep’s wool, or lichen, an organism that forms from a combination of fungi and algae.
Is cholecalciferol vegan?
Sometimes.
Most of the time when you see cholecalciferol in a packaged food or dietary supplement, it’s derived from lanolin.
Since vegans avoid all products derived from animals, including wool, cholecalciferol isn’t vegan-friendly unless otherwise labeled.
Nowadays, cholecalciferol made from lichen is also available. This type of cholecalciferol is 100% plant-based and suitable for vegans. You’ll usually see “vegan vitamin D3”, “cholecalciferol from lichen”, or similar terms on the nutrition label.
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Effectiveness: D3 vs D2
There are multiple forms of vitamin D, with vitamins D2 and D3 being the two primary forms.
Vitamin D3 is produced by the body, while vitamin D2 is obtained from mushrooms and other fungi.
Both forms can be used to correct a vitamin D deficiency by raising vitamin D levels in the blood. Research suggests, however, that cholecalciferol is more effective1, raising vitamin D levels more quickly.
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How to get vitamin D as a vegan
Food
There are a limited number of plant-based foods that contain vitamin D. These include:
- Wild mushrooms, such as maitake, morel, and chanterelle
- Commercially grown mushrooms exposed to sunlight or UV lamps post-harvest
- Fortified soy, almond, oat, and flaxseed milk
- Fortified non-dairy yogurt
- Fortified breakfast cereals
- Fortified tofu
The commercially grown mushrooms sold in grocery stores are typically grown indoors in the dark. They aren’t significant sources of vitamin D unless the harvesters have intentionally exposed them to sunlight or UV lamps after they’ve been harvested. This will usually be indicated on the package label.
Besides mushrooms, one of the most effective ways to boost your vitamin D intake through food is by consuming one to two cups of fortified non-dairy milk a day. Fortified non-dairy yogurts, breakfast cereals, and tofu exist, but are harder to find.
For more detailed information on the vitamin D content in specific types of mushrooms and brands of fortified foods, check out The Best Vegan Vitamin D Foods.
Sun exposure
The body produces significant amounts of vitamin D when our skin is exposed to UVB rays in sunlight, so much so that people who live in areas without much sunlight are at higher risk for vitamin D deficiencies.
Experts suggest that spending as little as 15-30 minutes in the sun every day can meet the vitamin D needs of most people with fair skin. People with darker, more melanated skin will need longer sun exposure.
Of course, wearing sunscreen is a non-negotiable for preventing sunburn and reducing the risk of skin cancer. Contrary to what you may have been taught, sunscreen doesn’t block vitamin D production2 in the skin, so it’s best for everyone to use and reapply it as needed.
Cholecalciferol supplements
It used to be that vegan vitamin D supplements were only made with vitamin D2. Today, more and more supplement companies are using lichen-derived vitamin D3.
This is especially beneficial for people with vitamin D deficiencies, as vitamin D3 is the most effective option for correcting low vitamin D levels.
I’ve listed a few vegan vitamin D3 supplements below:
- Nordic Naturals Plant-Based Vitamin D3 Liquid – 25 mcg (1000 IU)
- Deva Vegan Vitamin D3 – 25 mcg (1000 IU)
- Garden of Life Raspberry Lemon Vegan D3 Chewables – 50 mcg (2000 IU)
- Future Kind Vegan Vitamin D3 – 62.5 mcg (2500 IU)
Remember that most cholecalciferol supplements aren’t vegan-friendly unless otherwise labeled. Most are made with lanolin-derived vitamin D3 and may contain gelatin in the capsules, so be sure to double-check the label on any vitamin D supplement before purchasing.
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Final thoughts
Cholecalciferol derived from lichen is vegan, while cholecalciferol derived from lanolin is not.
The latter is most commonly used in supplements and fortified foods, so it’s important to look for “certified vegan” products or those that specifically indicate using lichen as the source.
The scientific information in this article was accurate at the time of publishing but may change over time as new research becomes available.
References
- van den Heuvel EG, Lips P, Schoonmade LJ, Lanham-New SA, van Schoor NM. Comparison of the Effect of Daily Vitamin D2 and Vitamin D3 Supplementation on Serum 25-Hydroxyvitamin D Concentration (Total 25(OH)D, 25(OH)D2, and 25(OH)D3) and Importance of Body Mass Index: A Systematic Review and Meta-Analysis. Adv Nutr. 2024;15(1):100133. doi:10.1016/j.advnut.2023.09.016
- Raymond-Lezman JR, Riskin SI. Benefits and Risks of Sun Exposure to Maintain Adequate Vitamin D Levels. Cureus. 2023;15(5):e38578. Published 2023 May 5. doi:10.7759/cureus.38578
