Is vitamin D (Vit D) present in plants?

Vitamin D in Plants

Vitamin D is not naturally present in significant amounts in most plants, with only a few exceptions such as certain mushrooms and lichens. 1

Natural Sources of Vitamin D

Plant Sources

• Vitamin D in plants is limited and not a reliable dietary source:
  • Some mushrooms (particularly those exposed to UV light) can contain significant amounts (21.1-58.7 μg/100g) 1
  • Reindeer lichen (87 μg/100g) 1
  • Dark chocolate (4 μg/100g) 1
  • Most other plant foods contain negligible amounts 2

Animal Sources

• Primary dietary sources of vitamin D are animal-derived:
  • Fatty fish (5-25 μg/100g) 1
  • Fish liver oils (250 μg/100g) 1
  • Eggs, cheese, beef liver (1.3-2.9 μg/100g) 1

Forms of Vitamin D

• Vitamin D exists in two main forms:

  • Vitamin D2 (ergocalciferol): plant-derived form 3
  • Vitamin D3 (cholecalciferol): primarily animal-derived, synthesized from cholesterol 3

• While traditionally only vitamin D2 was thought to exist in plants, research has surprisingly identified vitamin D3 in several plant species as well 4

Primary Source for Humans

• The primary natural source of vitamin D for humans is not dietary but endogenous synthesis in the skin upon exposure to UVB radiation 5, 6
• For light-skinned individuals, just 15 minutes of weekly sun exposure on face and arms can produce thousands of units of vitamin D 5

Dietary Recommendations

• Due to limited natural sources, vitamin D supplementation is often necessary:
  • Recommended daily intake is 15 μg (600-800 IU) for adults 5, 1
  • A daily vitamin D supplement of 15 μg is recommended year-round for older adults 3

Clinical Implications

• Vitamin D deficiency is recognized as a pandemic worldwide 7
• Very few foods naturally contain adequate vitamin D, making it difficult to meet requirements through diet alone 7
• In the absence of adequate sun exposure, supplements of 800-1000 IU vitamin D3/day may be needed 7

Fortified Foods

• To address widespread deficiency, many foods are fortified with vitamin D:
  • Milk, yogurt, fat spreads, orange juice, breakfast cereals, plant-based beverages 1
  • These fortified foods can significantly contribute to daily vitamin D intake 3

Vitamin D deficiency remains a global health concern, and while research into plant sources continues, current evidence suggests that relying on plants alone for vitamin D is insufficient for optimal health. Supplementation and/or adequate sun exposure remain necessary for most populations.