Laura Smith
Vitamin D is an essential nutrient for people of all ages, offering a range of health benefits, from improving bone resilience to enhancing the immune system. While vitamin D deficiency is a global health concern, vitamin D can be hard to come by in food. The best natural sources are animal-based, such as oily fish, eggs, and milk. However, for vegans, vegetarians, and those who don't eat much animal produce, vitamin D can be hard to come by. This is where mushrooms come in. Mushrooms are one of the few non-animal sources of vitamin D, and they can be a great way to get your daily dose. But how many mushrooms do you need to eat to get your recommended amount of vitamin D?
| Characteristics | Values |
|---|---|
| Vitamin D forms in mushrooms | D2, D3, D4 |
| Vitamin D-rich mushrooms | Sunlight-exposed, UV-exposed |
| Commercial production of vitamin D-enhanced mushrooms | Pulsed UV lamps |
| Vitamin D2 content in fresh button mushrooms exposed to midday sunlight for 15-120 minutes | >10 μg/100 g FW |
| Recommended vitamin D intake | 5-15 μg/day (Australia and New Zealand), 15-20 μg/day (USA), 15 μg/day (European Food Safety Authority) |
| Vitamin D deficiency rates | 31% in Australia, 42% in the US, 47.9% globally |
| Vitamin D-rich foods | Oily fish, milk, margarine, breakfast cereals, juices, eggs |
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What You'll Learn
Vitamin D2 in mushrooms
Vitamin D is an impactful nutrient for people of all ages, with several health benefits, including enhancing the immune system and improving bone resilience. Vitamin D deficiency has been linked to various ailments, including multiple sclerosis, certain cancers, and diabetes.
The two main dietary forms of vitamin D are D2, found in fungi and yeast, and D3, found in animals. Vitamin D3 is the most common form in animal foods. Few foods in the Western diet are a good source of vitamin D, with the best naturally occurring dietary source being oily fish. Some countries have liberal fortification policies, with foods such as milk, margarine, breakfast cereals, and juices fortified with vitamin D.
Mushrooms are a potential source of dietary vitamin D in the form of vitamin D2. The most common form of vitamin D in mushrooms is D2, with lesser amounts of vitamins D3 and D4. When commonly consumed mushroom species are exposed to a source of ultraviolet (UV) radiation, such as sunlight or a UV lamp, they can generate nutritionally relevant amounts of vitamin D. Sun-dried and UV radiation-exposed mushrooms are a potentially important source of dietary vitamin D2. Vitamin D-enhanced mushrooms are the only non-animal food product with substantial amounts of bioavailable vitamin D and can be a primary source of dietary vitamin D for vegans and vegetarians.
The vitamin D2 content in mushrooms can be increased by exposing them to UV irradiation. One study found that under optimal UV irradiation conditions, vitamin D2 concentrations increased from undetectable levels to 72 μg/g in Agaricus bisporus dry powder and 1104 μg/g in the ethanol suspension of Cordyceps militaris. Another study showed that vitamin D2 production in whole oyster mushrooms increased from 152 μg/g DM to 178 μg/g DM as the temperature increased from 15 °C to 35 °C. Pulsed UV lamps may be the most cost-efficient method for commercial production of vitamin D-enhanced mushrooms due to the low exposure time required to achieve nutritional significance.
It is important to note that not all commercially grown mushrooms contain vitamin D. When purchasing mushrooms, it is advisable to check the Nutrition Facts Panel to determine the amount of vitamin D per serving. According to the U.S. Food and Drug Administration's labeling requirements, vitamin D should be listed in the Nutrition Facts Panel, indicating the actual amount (in micrograms) and the percentage of the Daily Value.
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Vitamin D3 in animal products
Vitamin D3, also known as cholecalciferol, is naturally found in animal products such as fish, meat, offal, eggs, and dairy. The highest levels of vitamin D3 are found in fish, especially fish liver, and offal. The vitamin D3 content in muscle meat is generally much lower.
Milk and dairy products are typically low in vitamin D3 unless they are fortified. However, butter is an exception due to its high-fat content. The concentration of vitamin D3 in milk can vary depending on factors such as region and diet. For example, a study found that commercially available milk samples in Japan had a vitamin D3 content of 0.42 μg/L.
Animal supplementation can significantly influence the vitamin D3 content in animal products. For example, studies have shown that supplementing the diets of beef cattle with vitamin D3 can improve beef tenderness and increase vitamin D3 concentrations. Similarly, feeding supranutritional concentrations of vitamin D3 to pigs has been shown to improve pork quality.
Vitamin D3 is important for human health, and vitamin D deficiency has been associated with various ailments. As most people's daily activities take place indoors, sun exposure is often insufficient for adequate vitamin D production. Therefore, dietary intake of vitamin D3 through animal products can be crucial for maintaining recommended vitamin D levels.
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Vitamin D deficiency
Vitamin D is a highly impactful nutrient for people of all ages. It is a fat-soluble nutrient essential for bone development and maintenance, as it enhances calcium, magnesium, and phosphate absorption. Vitamin D also has a role in your nervous, muscle, and immune systems.
You may be at risk of vitamin D deficiency if you stay inside most of the time, live in a northern climate, or wear sunscreen whenever you go out. Many people are more prone to vitamin D deficiency in winter when there's less sunlight and you spend less time outdoors. You may also be at risk if you have darker skin, as melanin can block your skin's ability to make vitamin D after sunlight exposure.
If you have vitamin D deficiency, the treatment is with supplements. Getting too much vitamin D (known as vitamin D toxicity) can be harmful. Signs of toxicity include nausea and vomiting, poor appetite, constipation, weakness, and weight loss.
Sun-dried and UV radiation-exposed mushrooms are a potentially important source of dietary vitamin D (as vitamin D2). When fresh button mushrooms are exposed to midday sunlight for 15–120 minutes, they generate significant amounts of vitamin D2, usually in excess of 10 μg/100 g FW, which approaches the daily requirement of vitamin D recommended in many countries. However, not all commercially grown mushrooms contain vitamin D, so it is important to check the nutrition facts panel on the packaging.
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Mushrooms exposed to UV light
When commonly consumed mushroom species are exposed to a source of ultraviolet (UV) radiation, such as sunlight or a UV lamp, they can generate nutritionally significant amounts of vitamin D. The most common form of vitamin D in mushrooms is D2, with lesser amounts of vitamins D3 and D4. Although the levels of vitamin D2 in UV-exposed mushrooms may decrease with storage and cooking, consuming them before the 'best-before' date will likely ensure that vitamin D2 levels remain above 10 μg/100 g fresh weight, which is higher than the level in most vitamin D-containing foods.
Sunlight, regular UV lamps, and pulsed UV lamps can all increase vitamin D2 concentrations in mushrooms, although pulsed UV lamps may be the most cost-efficient method for commercial production due to the low exposure time (often 1-3 seconds) required to achieve at least 10 μg/100 g FW. There is also minimal discoloration in mushrooms after pulsed UV treatment, which may be preferable to consumers.
According to studies, blasting mushrooms with UV radiation can increase vitamin D production by up to 4600%. For example, drying shiitake mushrooms in the sun for 6 hours with the gills facing up can boost their vitamin D levels by nearly 4600%. Similarly, exposing sliced shiitake mushrooms to sunlight for two days, 6 hours each day, increased vitamin D levels from 100 IU/100 grams to nearly 46,000 IU/100 grams.
In addition to increasing vitamin D levels, the stress generated by UV irradiation can trigger mushroom cells to produce an abundance of antioxidants and anti-inflammatory molecules. UV-irradiated mushrooms may also be effective in preventing osteoporosis due to the combination of vitamin D and minerals that can positively impact bone density.
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Mushrooms as a vegan source of vitamin D
Vitamin D is an essential nutrient for people of all ages, offering a range of health benefits. It is linked to improving bone strength and enhancing the immune system. However, vitamin D deficiency is a global health concern, with nearly 42% of Americans lacking adequate vitamin D. While vitamin D supplements are often prescribed, they are not always vegan-friendly. For example, vitamin D3 supplements are sourced from sheep's wool.
Mushrooms exposed to UV light are a natural, vegan, and safe source of vitamin D. The vitamin D2 in mushrooms is converted from ergosterol (pro-vitamin D2) when exposed to UV light. The three most commonly consumed mushrooms worldwide are the button mushroom Agaricus bisporus (30% of worldwide consumption), oyster mushrooms Pleurotus (27%), and shiitake mushrooms Lentinula edodes (17%). These mushrooms can produce over 100% of the recommended vitamin D intake per 75g serve when exposed to UV light. For instance, fresh button mushrooms exposed to midday sunlight for 15-120 minutes can generate more than 10 μg/100 g, which is the daily requirement of vitamin D in many countries.
However, not all commercially grown mushrooms are exposed to UV light and therefore may not contain vitamin D. When shopping for mushrooms, it is important to check the nutrition facts panel on the packaging to ensure you are purchasing a variety that contains vitamin D. For example, look for mushrooms showing 10 mcg or more of vitamin D per serving.
By including UV-exposed mushrooms in their diet, vegans can help ensure they are meeting their vitamin D requirements. In Australia, where vitamin D deficiency is a concern, research has shown that four servings of UV-exposed button mushrooms per week can help most Australian adults meet the recommended vitamin D intake.
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Frequently asked questions
The recommended intake of vitamin D is 5–15 μg/day (200–600 IU) in Australia and New Zealand, and 15–20 μg/day (600–800 IU) in the USA. Edible mushrooms such as Agaricus bisporus can produce over 100% of the recommended vitamin D per 75 g serve (18 μg) when exposed to UV light. Therefore, eating 75 g of UV-exposed mushrooms will provide you with your daily dose of vitamin D.
The three most commonly consumed mushrooms worldwide are the button mushroom Agaricus bisporus (30% of worldwide consumption), oyster mushrooms Pleurotus (27% of worldwide consumption), and shiitake mushrooms Lentinula edodes (17% of worldwide consumption). These mushrooms are good sources of vitamin D when exposed to UV light.
Mushrooms are exposed to UV light to boost their vitamin D content. Sunlight, regular UV lamps, and pulsed UV lamps can all be used to increase the vitamin D2 concentrations in mushrooms.
Yes, vitamin D is predominantly found in animal products such as oily fish (e.g. salmon and tuna), eggs, and milk. Fortified foods such as milk, margarine, breakfast cereals, and juices are also good sources of vitamin D.
