Vegan Vitamin D3: Lichen vs Lanolin and How to Choose One

Most vitamin D3 is not vegan, because it is usually made from lanolin, a fat taken from sheep's wool; vegan vitamin D3 is made from lichen instead, and vitamin D2, made by exposing yeast to UV light, is animal free too (NIH ODS: Vitamin D). Below: how the three sources compare, why the D3 form matters for blood levels, how much you need and how to read a label.

It is educational, not medical advice.

Key Takeaways

• Standard vitamin D3 is made from lanolin in sheep's wool, so it is not vegan (NIH ODS: Vitamin D).
• An animal-free version of vitamin D3 sourced from lichen is available, so you can be vegan and still take the D3 form.
• Vitamin D2 is made by UV irradiation of ergosterol in yeast. Mushrooms exposed to UV light also contain D2.
• Both forms raise blood 25(OH)D, but NIH ODS says D3 raises it to a greater extent and keeps it higher for longer than D2.
• The adult RDA is 600 IU (15 mcg) a day, or 800 IU (20 mcg) over age 70. The adult upper limit is 4,000 IU (100 mcg) a day.

Is Vitamin D3 Vegan?

Usually not. Vitamin D comes in two main forms, D2 (ergocalciferol) and D3 (cholecalciferol), which differ chemically only in their side chains. Supplement makers produce D3 by shining UV light on 7-dehydrocholesterol taken from lanolin, the waxy fat in sheep's wool (NIH ODS: Vitamin D). Lanolin is an animal product, so lanolin D3 does not fit a vegan diet.

Vitamin D2 is made a different way: UV light is applied to ergosterol from yeast. Some mushrooms sold in stores have also been exposed to UV light to raise their D2 content (NIH ODS: Vitamin D). Neither process uses animals.

If you are asking the same question about other products, we cover it for one of the most popular in is creatine vegan.

Lichen Vitamin D3: The Vegan D3 Option

Lichen is a plant-like organism, and it is the source used for vegan D3. NIH ODS notes that an animal-free version of vitamin D3 sourced from lichen is available (NIH ODS: Vitamin D).

Because it is D3, it is the same form named on lanolin-based products; only the starting material differs. That matters because the research comparing D2 and D3 compared forms, not sources.

Lichen D3 vs Lanolin D3 vs D2

Type	Source	Vegan?	Form
Lichen D3	Lichen	Yes	D3 (cholecalciferol)
Lanolin D3	7-dehydrocholesterol from lanolin in sheep's wool, exposed to UV light	No	D3 (cholecalciferol)
D2 from yeast or mushrooms	Ergosterol in yeast exposed to UV light, or mushrooms exposed to UV light	Yes	D2 (ergocalciferol)

Sources: NIH ODS: Vitamin D. For a full side by side of the two forms, see vitamin D vs D3.

Vegan D2 or Vegan D3: What the Research Measured

Both forms are well absorbed in the small intestine, both raise the blood marker 25(OH)D and most steps in how the body processes them are the same. Still, NIH ODS states that vitamin D3 increases serum 25(OH)D to a greater extent and maintains those higher levels longer than vitamin D2 (NIH ODS: Vitamin D). Head to head reviews (Tripkovic et al., 2012; Balachandar et al., 2021; van den Heuvel et al., 2024) and a 25 week winter trial (Logan et al., 2013) point the same way. Our vitamin D vs D3 guide summarizes what each one found.

None of these trials tested lichen D3 specifically. They show the D3 form tended to raise blood levels more than D2, which is the case for choosing a lichen source if you want D3. D2 still raises 25(OH)D and counts toward your intake.

Is Lichen Vitamin D3 the Same as Regular D3?

Yes, in the way that matters. Lichen D3 and lanolin D3 are both cholecalciferol, the same vitamin D3 molecule; only the starting material differs (NIH ODS: Vitamin D). That means the same RDA, the same 4,000 IU adult upper limit and the same advice to take it with a meal that has some fat apply to both.

What does differ is everything around the D3, so check three things on a vegan label:

• The D3 source: "from lichen" or "vegan" next to vitamin D3.
• The carrier oil and capsule: fish oil or a gelatin softgel would not be vegan.
• Any K2 or other add-ins: check those sources too if you avoid animal products.

Our Vitamin D3 + K2 Drops use D3 from lichen with K2 in MCT oil from coconut and are vegan, gluten free, non-GMO, soy free and dairy free. Each drop gives 2,000 IU (50 mcg) of D3, and a bottle holds about 180 drops.

Vegan Diets and Vitamin D

NIH ODS notes that diets low in vitamin D are more common among people who follow an ovo-vegetarian or vegan diet, along with people who have a milk allergy or lactose intolerance (NIH ODS: Vitamin D). Vitamin D is naturally present in only a few foods. A 25(OH)D blood test is the only way to know your own level.

Vegan food sources of vitamin D

Food	Serving	Vitamin D
White mushrooms, raw, sliced, exposed to UV light	1/2 cup	9.2 mcg (366 IU), as D2
Soy, almond or oat milk, fortified	1 cup	2.5 to 3.6 mcg (100 to 144 IU)
Ready-to-eat cereal, fortified	1 serving	2.0 mcg (80 IU)

Values are from NIH ODS: Vitamin D, which also notes that some brands of orange juice have added vitamin D. Fortified foods vary by brand, so check the Nutrition Facts panel.

How Much Vitamin D Do You Need?

Labels list vitamin D in micrograms (mcg), international units (IU) or both. One microgram equals 40 IU. NIH ODS gives these amounts for adults (NIH ODS: Vitamin D):

• Ages 19 to 70: 600 IU (15 mcg) a day, including during pregnancy and breastfeeding
• Over 70: 800 IU (20 mcg) a day
• Upper limit for adults: 4,000 IU (100 mcg) a day from all sources

For more on dosing and taking D3, see our guide to vitamin D3 supplements and the vitamin D3 ingredient page.

How to Check a Label for Vegan Vitamin D3

1. Find the source. Look for "from lichen" next to vitamin D3, or a vegan certification mark. If the label says only "vitamin D3 (cholecalciferol)" with no source, assume it may be lanolin. NIH ODS suggests that people who avoid all animal products contact the maker to ask how the vitamin D is sourced and processed.
2. Check the form. D3 is cholecalciferol and D2 is ergocalciferol. Both can be vegan; only the source tells you for D3.
3. Check the carrier oil and shell. Vitamin D is fat soluble, so drops and softgels dissolve it in an oil. Make sure the oil and any capsule shell are plant based too.
4. Read the IU per serving. Compare it with the RDA and the 4,000 IU upper limit, and add any vitamin D from multivitamins and fortified foods.
5. See whether it adds vitamin K2, and which form. Vitamin K2 in supplements comes as MK-4 or MK-7 (NIH ODS: Vitamin K). Our guide to vitamin K2 MK-4 vs MK-7 explains how they differ, and vitamin D3 and K2 covers why the two are often paired.

Taking vitamin D with a meal is a simple habit: the presence of fat in the gut helps vitamin D absorption, although some is absorbed even without fat (NIH ODS: Vitamin D).

Vegan D3 comes in drops as well as capsules; our guide to vitamin D drops vs pills compares the two formats, and our guide to how to choose the best vitamin D3 and K2 supplement covers the rest of the label.

From Synchronicity

Our Vitamin D3 + K2 Drops pair vegan vitamin D3 from lichen with vitamin K2 as MK-4 and MK-7 in an MCT oil base, one drop a day with a meal. Each bottle holds about 180 drops, about 6 months at one drop a day.

They are made to pair with our Vitamin D Cofactor Capsules, on pre-order, which give magnesium 100 mg (as magnesium bisglycinate), zinc 10 mg (as zinc bisglycinate) and boron 3 mg (as boron glycinate) per 2 capsules. Pre-order on the product page to join the waitlist; no payment is taken. To learn why these nutrients are grouped, read vitamin D and magnesium, or browse more ingredient guides in our Learn hub.

Safety Note

Too much vitamin D, usually from high-dose supplements rather than sun or food, can raise blood calcium. That can cause nausea, vomiting and muscle weakness, and in serious cases kidney and heart problems (NIH ODS: Vitamin D). Stay at or below 4,000 IU a day from all sources unless a clinician advises otherwise. If a product includes vitamin K, talk with your clinician first if you take warfarin or a similar blood thinner: vitamin K can interact with these drugs, and people taking them need a consistent vitamin K intake (NIH ODS: Vitamin K).

Frequently Asked Questions

Is vitamin D3 vegan?

Not usually. Most vitamin D3 is made from lanolin in sheep's wool. Vitamin D3 sourced from lichen is animal free, so look for lichen named on the label.

What is lichen vitamin D3?

It is vitamin D3 made from lichen, a plant-like organism, and used in vegan supplements. It is the same D3 form (cholecalciferol) as lanolin-based D3; only the source differs.

Is vitamin D2 vegan?

Yes, in supplements it is made by exposing ergosterol from yeast to UV light. Mushrooms exposed to UV light also provide D2.

Is vegan D3 better than D2?

For raising blood 25(OH)D, studies comparing the forms found D3 generally raised levels more than D2. Those studies compared forms, not sources, and did not test lichen D3 specifically.

How can I tell if my vitamin D3 comes from lanolin?

If the label does not name lichen or carry a vegan certification, it is likely lanolin. When in doubt, contact the maker and ask how the vitamin D is sourced and processed.

Do vegans need a vitamin D supplement?

NIH ODS notes that diets low in vitamin D are more common among people on vegan diets. Fortified plant milks, fortified cereals and mushrooms exposed to UV light add some, and a blood test shows your level. Ask your clinician whether a supplement fits you.

Should vegan vitamin D3 be taken with food?

Vitamin D is fat soluble, and NIH ODS notes that fat in the gut helps absorption, so taking it with a meal is a simple habit. Some vitamin D is absorbed even without fat.

Is lichen vitamin D3 as good as regular vitamin D3?

It is the same molecule, cholecalciferol, so it works the same way. The difference is the starting material: lichen instead of lanolin from sheep's wool.

Is vitamin D3 from lichen safe?

The same limits apply as for any D3: the adult upper limit is 4,000 IU (100 mcg) a day from all sources unless your clinician advises more.

Are your Vitamin D3 + K2 Drops vegan?

Yes. The D3 comes from lichen, the oil is MCT oil from coconut, and the drops are vegan, gluten free, non-GMO, soy free and dairy free. See Vitamin D3 + K2 Drops.

Sources

• NIH Office of Dietary Supplements. Vitamin D: Fact Sheet for Health Professionals. ods.od.nih.gov
• NIH Office of Dietary Supplements. Vitamin K: Fact Sheet for Health Professionals. ods.od.nih.gov
• Tripkovic L, et al. Comparison of vitamin D2 and vitamin D3 supplementation in raising serum 25-hydroxyvitamin D status: a systematic review and meta-analysis. Am J Clin Nutr. 2012. PubMed 22552031
• Balachandar R, et al. Relative efficacy of vitamin D2 and vitamin D3 in improving vitamin D status: systematic review and meta-analysis. Nutrients. 2021. PubMed 34684328
• van den Heuvel EG, et al. Comparison of the effect of daily vitamin D2 and vitamin D3 supplementation on serum 25-hydroxyvitamin D concentration and importance of body mass index: a systematic review and meta-analysis. Adv Nutr. 2024. PubMed 37865222
• Logan VF, et al. Long-term vitamin D3 supplementation is more effective than vitamin D2 in maintaining serum 25-hydroxyvitamin D status over the winter months. Br J Nutr. 2013. PubMed 23168298

These statements have not been evaluated by the Food and Drug Administration. This content is for education and is not medical advice. Our products are not intended to diagnose, treat, cure or prevent any disease. Talk with a healthcare provider before starting a new supplement if you are pregnant, breastfeeding or taking medication.