By Nicolas Martineau B.Sc. Nutrition<\/p>\n
\n
It’s no secret that vitamin D plays essential roles in bone
\nhealth, immune functions, inflammation modulation, prevention of autoimmune and
\ninflammatory diseases, as well as certain cancers. What is less known is that
\ncertain population groups are more at risk of suffering from a vitamin D
\ndeficiency.\u00a0<\/i><\/p>\n
Among these groups are the elderly, babies, individuals with
\nobesity, those with chronic digestive system diseases, people with dark skin,
\nand individuals following a vegan diet\u2014meaning an eating pattern primarily
\nbased on plant-based foods without including animal-derived sources such as
\nmeat, fish, eggs, milk, and cheese.<\/p>\n
\n
According to a report from Epic-Oxford, vegans had 27% less
\nvitamin D in their blood than individuals consuming animal-based foods. Vegans
\nare, therefore, more at risk of a vitamin D deficiency. Several reasons can
\nexplain this difference.<\/p>\n
\n
Why are Vegans More at Risk of Vitamin D Deficiency?<\/b><\/p>\n
\n
1-Fewer Dietary Sources of Vitamin D for Vegans:<\/p>\n
Most foods containing vitamin D are of animal origin. Liver,
\negg yolks, and fatty fish like salmon, sardines, and mackerel are good sources
\nof vitamin D. Vegan-friendly sources of vitamin D are very limited.<\/p>\n
\n
2-Less Efficient Conversion of Vitamin D2 in Plant-Based
\nFoods:<\/p>\n
It’s essential to note that animal sources contain vitamin
\nD3, while plant sources contain vitamin D2. Although both forms are absorbed
\nsimilarly, the conversion of vitamin D into its active form (calcitriol) is
\nmuch less significant when it is in the form of vitamin D2. Several reasons
\nexplain this difference, including its shorter half-life and lower affinity to
\nmetabolites. Generally, to compensate for this lower conversion rate, 40% more
\nvitamin D2 must be given to equal vitamin D3.<\/p>\n
\n
3-Lower Vitamin D Content in Plant Sources:<\/p>\n
Some plant-based foods may contain vitamin D, but the
\ncontent is much smaller, resulting in the total amount of vitamin D from a
\nvegan diet being generally much lower. For example, 100g of salmon contains an
\naverage of 668 IU, while 100g of mushrooms contains only 7 IU! To achieve the
\nrecommended daily dose of 1000 IU of vitamin D, one would need to consume the
\nequivalent of over 14kg of mushrooms!<\/p>\n
\n
4-Uncertain Source of Vitamin D in Enriched Vegan Processed
\nFoods:<\/p>\n
Finally, some processed vegan foods may be enriched with
\nvitamin D. In most cases, the source of the vitamin D used is not specified,
\nmeaning that many vegans may avoid these foods out of fear of consuming
\nanimal-derived derivatives.<\/p>\n
\n
The Importance of Vitamin D Supplementation in North America<\/b><\/p>\n
Generally, winter conditions pose a higher risk of vitamin D
\ndeficiency. During winter, people tend to cover up more, resulting in less
\nexposure of their skin to sunlight. According to Statistics Canada, despite
\nvitamin D-enriched foods (such as milk and cereals), 40% of Canadians are
\ndeficient in vitamin D during winter compared to 25% during summer.<\/p>\n
It can be concluded that vitamin D supplementation is an
\nimportant solution to reduce the number of people suffering from a vitamin D
\ndeficiency.<\/p>\n
\n
D2 or D3? What’s the Difference?<\/b><\/p>\n
Two forms of vitamin D exist on the market: vitamin D2
\n(ergocalciferol) and vitamin D3 (cholecalciferol). In this regard, it is
\nrecommended to prioritize D3 as it is more stable and increases circulating
\nvitamin D levels more effectively (+85%). Regarding supplements, vitamin D
\ncomes in various forms: capsules, tablets, soft gels, sprays, drops, or
\ninjections. According to Dr. Reinhold Vieth of Mount Sinai Hospital in Toronto,
\nit is recommended to take liquid vitamin D3 because it is not certain that
\ntablets or capsules taken in large quantities dissolve properly. This could
\nresult in insufficient dosage, as some of the vitamin is eliminated in the
\nstool before being metabolized.<\/p>\n
\n
Vegan Sources of Vitamin D<\/b><\/p>\n
Apart from skin exposure to sunlight and mushrooms, some
\nfortified foods like soy, almond, or rice milk, as well as certain cereals, may
\nbe enriched with vitamin D. However, the source of vitamin D used is not
\nspecified, making it uncertain whether these fortified foods are vegan. In
\nconclusion, too few plant-based foods containing vitamin D are available for
\nvegans. Taking a vitamin D supplement is, therefore, the best possible solution
\nto ensure that vegans consume enough vitamin D.<\/p>\n
Concerning supplements, there are now more options available
\nfor vegan individuals. Besides D2 supplements, there are also sources of
\nvitamin D3 claimed to be of plant origin. Lichen, UV-exposed mushrooms, and
\ncertain algae are mentioned as D3 sources. Given the very low D3 content of
\nlichen, mushrooms, and algae, we can doubt that all these supplements
\ngenuinely come from the disclosed sources. For example, let’s take lichen.
\nAccording to studies, lichen takes 25 years to mature and contains an average
\nof 1.3mg of vitamin D3 per 10kg of lichen. To provide a daily dose of 1000 IU,
\nit would take 44.7kg of lichen for a single person! To supply D3 from lichen to
\n8 million people for a year, it would take a mature lichen quantity over 25
\nyears equivalent to the area of 25 Montreal islands! How is it possible for
\nthese companies to continue selling D3 from lichen to so many people?<\/p>\n
The same logic applies to mushrooms and algae. The D3
\ncontent is so small that it is not genuinely marketable. What is really in
\nthese supplements? Certainly not just D3 from lichen, algae, or mushrooms!<\/p>\n
One thing is certain; the concept seems appealing from a
\nmarketing perspective but unfortunately is not feasible on a commercial scale.<\/p>\n
\n
Land Art’s New Vegan and Organic Vitamin D3!<\/p>\n
Aware that many of our customers prefer vegan supplements,
\nLand Art has developed a brand-new certified organic and vegan vitamin D3!
\nUnique in its source, our vegan vitamin D3 does not come from lichen,
\nmushrooms, or algae. In fact, our vegan vitamin D3 is naturally obtained from
\nphytosterols from pine bark, sourced from sustainable and responsible
\ncultivation areas.<\/p>\n
This vegan source of vitamin D3 is definitely better as pine
\nbark contains a large amount of phytosterol. The transformation of phytosterols
\ninto vitamin D3 is easy and quick.<\/p>\n
Flavorless and equipped with a convenient dropper, Land
\nArt’s new organic and vegan vitamin D3 is suitable for everyone, including
\nvegans! Each bottle contains 490 drops, and one drop per day is sufficient!<\/p>\n
\n
\nIn conclusion,
\nvegans are more at risk of a vitamin D deficiency. Therefore, the
\nsupplementation of vitamin D3 is highly recommended because it is the most
\nreliable and effective source. While vegan sources of vitamin D3 sold in
\nsupplement form may seem appealing, in reality, their D3 content does not
\nsupport large-scale commercialization. Lichen is not a sustainable and viable
\nresource. Phytosterols are now considered the best vegan source to obtain your
\nvitamin D3!<\/p>\n
\n
Cheers
\n! <\/p>\n
References:\u00a0<\/p>\n
https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8746448\/#:~:text=The%20highest%20prevalence%20of%20vitamin,25%25%20in%20vegetarians%20and%20vegans<\/a>.<\/p>\n https:\/\/veganhealth.org\/vitamin-d-part-2-the-research\/<\/a><\/p>\n https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0002916522025461#:~:text=Conclusions,OH)D%20in%20the%20wintertime<\/a>.<\/p>\n