Plant-based vitamin D3 (no sheep fat (yeh!)
Vitamin D supplements always used to be made from sheep lanolin (fat). Then vegan versions came along but they were D2 (not as well absorbed as D3). But now you can get both – a plant-based supplement that is both sheep-friendly and made with lichen or algae as D3, so better absorbed if you need it.
What is vitamin D for?
Vitamin D3 is a fat-soluble vitamin that is important for:
- Strong immunity
- Strong bones & muscles
- Healthy teeth
- Helping to absorb calcium
- Helps mood (the ‘sunshine’ vitamin)
- Helps to avoid ‘brain fog’
Which natural foods contain vitamin D?
Mostly animal foods, which is why vegans and vegetarians are often deficient. The main sources are oily fish (but there are concerns over over-fishing, by-catch and mercury), egg yolks (which are high in cholesterol) and red meat like liver (again cholesterol concerns).
The main plant sources of vitamin D are mushrooms (sun-dried only), and fortified foods like oat drink and breakfast cereals.
Could you be deficient in vitamin D?
It’s estimated that almost half of adults in the USA are deficient in vitamin D, which is likely the same in the UK. This could be as high as 82% of people with darker skins.
To get enough vitamin D from sunlight (it’s only really found in animal foods), you need to spend at least 20 minutes in direct midday sun, which of course we are often not advised to do these days due to skin cancer concerns. Plus many people have indoor jobs, so even in summer are not exposed to enough sun. Especially in winter months.
Others at risk are people who spend time in nursing homes or hospitals, or those that cover most of their skin year-round (like certain religions). Pregnant/breastfeeding women also benefit.
Dr.Vegan recommends that if you need vitamin D, a supplement of at least 10mcg (400IU) is recommended year-round.
What are plant-based forms of vitamin D?
Lanolin (from sheep’s wool has been the main source of supplementation for a long time). That’s because it’s D3 (better absorbed than most vegan D2 versions, and often the one found in breakfast cereals).
However, today you can find quality supplements that use plant-based forms of better-absorbed D3 from ingredients like sustainably-farmed algae or lichen. This gives both benefits of being plant-based and better absorbed.
How to take vitamin D supplements
Most multivitamins have low vitamin D, so it’s safe to extra if you need it. It’s important to overdose, as too much can cause vomiting and kidney stones. Check the labels before purchase.
Because it’s a fat-soluble vitamin, take vitamin D with fatty foods (like a meal with nuts, seeds or oil), for better absorption).
Nothing Fishy (plant-based vitamin D3 supplements)
Nothing Fishy (use code ENGNF15 for 15% off first purchase) is a good brand of plant-based vitamin d3, sold in glass jars with compostable refills. This is absorbed better than vitamin D2, made from algae (not fish). Vitamin D is a fat-soluble vitamin, so it’s best taken alongside fatty foods (nuts or seeds).
For best results, take two soft gel capsules per day, and store at room temperature, away from direct sunlight. Subscribers receive a glass jar and eco-refills thereafter, with 25% off the normal price.
Before taking supplements, check with GP if pregnant/nursing or on medication. Keep them away from children and pets, and recycle unused supplements at pharmacies.
Why take vitamin D supplements?
Vitamin D is an important vitamin to absorb calcium for healthy bones and teeth, and to grow strong muscles. It can also help to regulate mood.
It naturally comes from the sunshine, so in England many people benefit from a supplement in winter months (as do people who cover their heads and faces a lot, say for particular religions).
Dr.Vegan Sustainable Vitamin D3 Supplement
Dr.Vegan Vitamin D3 is a quality supplement, the first order is sold in a refillable metal tin, then you just order refills in eco-pouches thereafter. You can buy once, or get a free pill tin, then subscribe for bigger savings.
Designed to protect your bones and joints, this is ideal for people who are deficient in vitamin D due to not eating animal products, or don’t expose their skin to a little bit of sunshine each day (say for some religious beliefs or even people who spend most time in nursing homes). Ideal for winter, it’s sourced from algae (D3 is better absorbed than D2).
Before taking supplements, check with GP if pregnant/nursing or on medication. Keep them away from young children and pets, and recycle unused supplements at pharmacies.
Take 1 capsule day, with or without food. Do not exceed the recommended dose (too much vitamin D can be harmful – take a test to see if you need it).
How long to take these supplements to work?
- 2 weeks (better blood sugar levels, energy & mood)
- 4 weeks (reduced cravings and better metabolism)
- 2 months (better digestion, healthy appetite)
- 3 months (better insulin sensitivity & blood lipid levels)
Join the transparent label campaign
The transparent label campaign is a worldwide petition to ask governments to mandate clear labels on supplements, to show if they contain animal ingredients. Many contain ‘hidden’ ingredients like gelatine (animal bones), fish, collagen, creatine and magnesium stearate, which collectively kills billions of creatures).
