Vegans and vegetarians need vitamin D just as much as omnivores, sometimes more, depending on the person.
But finding a high-quality vegan vitamin D3 supplement can be a challenge. After all, most vitamin D is sourced from lanolin (sheep’s wool) or fish oil, which are obviously sourced from animals.
Fortunately, recent advances in nutraceutical research have developed a high-quality, highly absorbable vitamin D3 sourced from lichen—the same lichen that grows on rocks and tree stumps—and from natural algae.
Keep reading to learn more about these vegan forms of vitamin D3 and how they’re used in Country Life supplements.
Why Vegans May Need More Vitamin D
Vitamin D is unique among nutrients because the best source is natural sunlight, not food.
How does this work? When the sun, specifically UVB rays, hits our skin, it triggers a reaction in a skin molecule called 7-dehydrocholesterol, which converts it into previtamin D3; the liver and kidneys then convert it into the active form of vitamin D3.[1][2]
Studies suggest vitamin D3, from the sun, supplements, and some animal foods, is more readily absorbed and utilized by the body compared to vitamin D2.[3]
Vitamin D3 and D2 are also found in some foods, but vitamin D3 is only found in animal foods, such as salmon, eggs, and liver, as well as in fortified dairy products.
So, why do vegans need more vitamin D than non-vegans?
They don’t necessarily, however, since vitamin D3 is not found in plant-based foods, vegans may benefit from supplemental vitamin D3 to help improve or maintain optimal levels.
If you’re unsure of your vitamin D status, ask your doctor for a serum test. This will provide clear information on whether you need to supplement vitamin D.
Related reading: Is It Vitamin D Deficiency? Learn the Signs and Symptoms Here
All About Vegan Vitamin D from Lichen
For years, there was no reliable source of vegan vitamin D3, because as previously mentioned, most vitamin D3 supplements are derived from lanolin (sheep’s wool) or fish.
Fortunately, scientists discovered that lichen, the same frilly fungi that grow on boulders and dead trees, is an excellent source of vegan vitamin D3.
Let’s unpack this a bit and look at what lichen is, how it creates vitamin D3, and how it winds up in vegan vitamin D supplements.
What is Lichen?
Most people think of lichen, the greenish white feathery stuff found on rocks, boulders, and trees, as a fungus or type of plant.
That’s partially true; however, lichen is actually a combination of a fungus and an algae or another type of bacterial algae called cyanobacteria.[4]
Think of it as a partnership, where the algae benefits the fungi by providing life-sustaining sugar via photosynthesis, and the fungi likely provides the algae with a structural living space (although the exact way algae benefits in this partnership is not fully understood).
How Does Lichen Produce Vitamin D3?
Lichen can produce vitamin D2 or vitamin D3 (the same form as the human body) depending on the species, thanks to sunlight and photosynthesis.
Here’s how this works.
The fungal part of lichen naturally contains the vitamin D precursors known as ergosterol (vitamin D2) or 7-dehydrocholesterol aka: 7-DHC (vitamin D3).
When exposed to sunlight, the vitamin D precursors change their molecular structure, causing a conversion to previtamin D, then active vitamin D2 or vitamin D3, as it heats up.
Here’s how this works at-a-glance:
- The sun shines UV-B rays on lichen, penetrating the fungal tissue that contains vitamin D precursors.
- The vitamin D precursors absorb UV-B energy, altering their molecular structure.
- Previtamin D2 and/or D3 (depending on the species) is formed as the UV exposure converts ergosterol or 7-DHC to previtamin D.
- A slow, heat-driven process causes previtamin D to form vitamin D2 or D3.
This mechanism closely mirrors how human skin converts 7-dehydrocholesterol into vitamin D3, illustrating a fascinating parallel between fungal and human physiology!
It is important to note that the amount of sunlight exposure and altitude, as well as the species, determine how much vitamin D3 can be formed in lichen.
How Is Lichen Transformed into Vegan Vitamin D3 Supplements?
Vegan vitamin D3 supplements are extracted from specific lichen species that contain the vitamin D3 precursor, 7-dehydrocholesterol (7-DHC).
The lichen for vegan D3 supplements, including Country Life Vitamins Vegan Vitamin D3 Softgels and Vegan D3 Gummies are cultivated in controlled areas so as not to disturb or over-harvest lichen in its natural habitat.
Algae is Another Source of Vegan D3
Various edible algae offer an incredible source of various nutrients, including vitamin D3 and even omega-3 fatty acids.
Research suggests that part of the reason fish and seafood contain vitamin D3 is their diet of algae, specifically microalgae that exist at the water’s surface, where it absorbs sunlight, which helps produce vitamin D.[5]
This makes algae a popular plant-based and sustainable vegan source of vitamin D3.
You can find algae-based vitamin D3 in Country Life Vitamins Vegan Vitamin D3 + K2.
Does Vegan Vitamin D Work As Well As Non-Vegan?
This is the million-dollar question for vegans, and the good news is that vegan D3 from lichen or algae is chemically identical to animal-based vitamin D3, and therefore is believed to be equally effective for supporting vitamin D levels.
This means vegans, or anyone looking for a vitamin D supplement, has a legitimate alternative in vegan vitamin D3.
As with animal or synthetic forms, be sure you’re choosing vitamin D3, which research suggests is more effective for raising vitamin D levels than vitamin D2.
How Much Vitamin D Do I Need?
As mentioned previously, the only way to know how much vitamin D you need and if you need to supplement is to get a test.
From there, your doctor or healthcare practitioner can recommend the optimal supplement dosage to boost or maintain levels.
As a starting point, The National Institutes of Health recommends 600 IU daily for everyone aged 19-50 years and 800 IU for aged 70 and older.
Keep in mind that some practitioners recommend higher doses depending on the individual’s needs.
Where Can I Find Vegan D3?
Country Life Vitamins is proud to have been an early adopter and formulator of verified vegan vitamin D3 supplements from lichen that’s also certified gluten-free.
We offer three forms of vegan D3, including:
- Vegan Vitamin D3 Softgels: Contains Vitashine® D3 (lichen-based) in a healthy base of MCTs. One (1) softgel a day provides 125 mcg (5,000 I.U.) of plant-derived Vitamin D3 to support immune function, aid in calcium absorption to form and maintain strong bones, support brain health and helps fulfill the daily D3 requirement.
- Vegan Vitamin D3 + K2: A highly absorbable blend of vegan D3 (from algae) with K2 in both MK-4 and MK-7 forms—making it the only certified vegan and gluten-free option of its kind.*
- Vegan D3 Gummies: A delicious vegan, gluten-free, lichen-based vitamin D3 gummy with 1,000 I.U. per serving, and no artificial colors, sweeteners, or flavors.
Country Life Vitamins offers a variety of verified vegan and vegetarian supplements to support your healthy, conscious lifestyle.
Just look for the “certified vegan” symbol on our various product descriptions and packaging.
To learn more, check out: The Best Vitamins for Vegans and Vegetarians.
References Mentioned in This Article
- “Vitamin D: Production, Metabolism, and Mechanism of Action”. [Updated 2025 Jun 15]. In: Feingold KR, Adler RA, Ahmed SF, et al., editors. Endotext [Internet]. South Dartmouth (MA): MDText.com, Inc.; 2000.
- “The Role of Vitamin D in Health and Disease: A Narrative Review on the Mechanisms Linking Vitamin D with Disease and the Effects of Supplementation”. Drugs.
- “Effectiveness of vitamin D2 compared with vitamin D3 replacement therapy in a primary healthcare setting: a retrospective cohort study”. Qatar Med.
- “Vitamin D Fact Sheet for Health Professionals”. National Institutes of Health Office of Dietary Supplements.
- “Vitamin D in plants: A review of occurrence, analysis, and biosynthesis”. Frontiers in Plant Science.