Vitamin D and the Plant-Based Diet: What You Really Need to Know
BY: DR. JOEL KAHN, MD
Vitamin D is often referred to now as a pro-hormone. It is made in the skin in response to ultraviolet (UV) rays and has a role in strong bones, blood vessels, immune systems, and optimal brain function. However, sun exposure to produce vitamin D is often inadequate.
These questions and answers about vitamin D might help you make good decisions for your health:
1. Can artificial lights produce vitamin D?
Sunlight causes our skin to produce vitamin D by emitting UV rays. Tanning beds emit UVA rays, which do not stimulate vitamin D production and are not recommended for a wintertime boost.
2. How much vitamin D do I need?
The conventional answer is about 800 IU a day. However, this dose is often inadequate to achieve optimal blood levels due to absorption issues.
3. What foods contain vitamin D?
Fatty fish, eggs, cheese, and beef liver contain vitamin D, but their cholesterol and saturated fat content is high. Mushrooms contain vitamin D2 and are a plant-based source. Non-dairy milks are often fortified with vitamin D.
4. What are the 2 kinds of vitamin D?
Vitamin D2 is found in mushrooms. Vitamin D3 is often found in animal sources but is also available from vegan sources like lichen.
5. Are certain groups prone to low vitamin D levels?
Darker-skinned and older individuals produce less vitamin D from sun exposure. Conditions like Crohn’s or celiac disease can affect absorption.
6. What happens if my levels are low?
Low vitamin D levels can weaken bones, affect the immune system, and are linked to various diseases.
7. Can I get too much vitamin D?
Yes, high doses of over 10,000 IU daily can cause illness.
8. When should I take a vitamin D supplement?
Vitamin D supplements are best absorbed with meals. Pairing with vitamin K2 can also help.