Michael Davis
Mushrooms are a potential source of dietary vitamin D2, which is otherwise found in fungi and yeast. When exposed to ultraviolet (UV) radiation, such as sunlight or a UV lamp, commonly consumed mushrooms can generate nutritionally relevant amounts of vitamin D2. Vitamin D2 from mushrooms has been found to be as effective as supplemental vitamin D2 in raising and maintaining serum vitamin D levels. The vitamin D content of UV-exposed mushrooms varies according to mushroom type, the amount of UV exposure, the surface area exposed, light intensity, and length of exposure. For example, Australian UV-exposed white button mushrooms can provide over 100% of vitamin D requirements in a single serve. Similarly, oyster mushrooms exposed to UV-B light for 60 minutes can provide enough vitamin D for the winter.
| Characteristics | Values |
|---|---|
| Mushrooms that supply vitamin D2 | Shiitake, Oyster, Button, Chanterelle, Agaricus bisporus |
| Type of radiation | Ultraviolet (UV) radiation, UV-B light |
| Vitamin D2 content | 140μg/g, 17.5μg, 32.5μg, 10μg, 200-600 IU, 600-800 IU, 40μg/1g |
| Vitamin D form | D2, D3, D4 |
| Mushroom preservation | Proper preservation, limited cooking |
| Mushroom packaging | May indicate vitamin D content |
| Mushroom consumption | 75g, 100g, 200g, 28,000 IU, 700μg |
| Vitamin D intake | 10μg/day, 15-20μg/day, 5-15μg/day, 15μg/day, 10μg/day |
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What You'll Learn
Vitamin D2 from mushrooms is as effective as supplements
Vitamin D deficiency is a growing global health concern, with low dietary vitamin D intakes being a contributing factor. Vitamin D supplementation is often prescribed as an alternative to sun exposure, but complementary food-based solutions are also needed. Mushrooms are a potential source of dietary vitamin D, specifically vitamin D2. When exposed to ultraviolet (UV) radiation, commonly consumed mushroom species can generate nutritionally relevant amounts of vitamin D2.
The bioavailability of vitamin D2 from mushrooms has been assessed in studies, which have found that vitamin D2 from mushrooms is as effective as supplemental vitamin D2 in raising and maintaining serum 25(OH)D2 concentrations. In one trial, consumption of mushrooms containing vitamin D2 was found to be as effective as both supplemental vitamin D2 and D3 in increasing and maintaining total serum vitamin D levels. Similarly, a five-week study in adults with low serum 25(OH)D concentrations showed that vitamin D2 from soup made with UV-B irradiated mushrooms improved vitamin D status as effectively as supplemental vitamin D2.
However, it is important to note that the vitamin D content of UV-exposed mushrooms can vary depending on factors such as mushroom type, UV exposure, surface area exposed, light intensity, and length of exposure. Additionally, while vitamin D2 from mushrooms can be an effective source of vitamin D, it is not a direct substitute for vitamin D3. Vitamin D3 is the most common form of vitamin D found in animal foods and is more effective than vitamin D2 in raising 25(OH)D concentrations. Nevertheless, vitamin D3 may not be suitable for vegetarians and vegans, making vitamin D2 from mushrooms a preferred option for these dietary groups.
Edible mushrooms such as Agaricus bisporus, also known as button mushrooms, can produce over 100% of the recommended daily intake of vitamin D (10 μg/day) per 75 g serve when exposed to UV-light. Other types of mushrooms that contain vitamin D2 include shiitake and oyster mushrooms. Vitamin D-enhanced mushrooms are the only non-animal food product with substantial amounts of bioavailable vitamin D and can be an important source of dietary vitamin D for vegans and vegetarians.
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UV-exposed mushrooms are a good source of vitamin D2
Mushrooms are a good source of vitamin D2, especially when exposed to UV light. Vitamin D is an essential nutrient with a wide range of health benefits, and UV-exposed mushrooms can be an excellent way to boost your vitamin D intake.
The two main dietary forms of vitamin D are D2, found in fungi and yeast, and D3, found in animals. Vitamin D2 is the most common form of vitamin D found in mushrooms, with smaller amounts of vitamins D3 and D4 also present. Exposing commonly consumed mushroom species to ultraviolet (UV) radiation from sunlight or a UV lamp increases their vitamin D content. This process is similar to how humans produce vitamin D when their skin is exposed to sunlight.
The vitamin D content of UV-exposed mushrooms varies depending on several factors, including the type of mushroom, the amount and intensity of UV exposure, the surface area exposed, and the length of exposure. For example, sliced mushrooms exposed to UV light have a higher surface area than whole mushrooms, resulting in increased vitamin D2 production. Additionally, the time of day, season, latitude, and weather conditions can also impact the amount of vitamin D2 generated.
Edible mushrooms, such as Agaricus bisporus, can produce over 100% of the recommended daily intake of vitamin D (10 μg/day) per 75 g serve when exposed to UV-light. Similarly, Australian UV-exposed white button mushrooms can provide more than the recommended daily vitamin D intake in a single serve. In a study, sliced A. bisporus mushrooms exposed to midday, midsummer sunlight in Germany produced 17.5 μg of vitamin D2 after 15 minutes and 32.5 μg after 60 minutes of exposure.
UV-exposed mushrooms are a valuable source of vitamin D, especially for vegans and vegetarians who may have limited dietary options for this nutrient. They offer a natural and food-based solution to vitamin D deficiency, which is a prevalent public health issue globally. By including UV-exposed mushrooms in their diet, individuals can improve their vitamin D status and reap the associated health benefits.
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Vitamin D2 is important for vegans and vegetarians
Vitamin D is essential for bone health, muscle development, and immune system support. However, few foods naturally contain vitamin D, and vegetarian or vegan sources are especially sparse. This makes it challenging for those following a vegetarian or vegan diet to obtain sufficient vitamin D from their diet alone.
Vitamin D2, also known as ergocalciferol, is derived from fungi or yeasts and is suitable for vegans and vegetarians. Mushrooms, specifically wild mushrooms, are a notable source of vitamin D2. When commonly consumed mushroom species are exposed to ultraviolet (UV) radiation, either from sunlight or artificial sources, they can produce nutritionally significant amounts of vitamin D2. The vitamin D2 content in UV-exposed mushrooms depends on factors such as mushroom type, UV exposure duration and intensity, and the surface area exposed.
Vitamin D2 from mushrooms has been found to be as effective as supplemental vitamin D2 in raising and maintaining serum vitamin D levels. This makes mushrooms an important food source for vegans and vegetarians aiming to boost their vitamin D intake. Additionally, vitamin D-enhanced mushrooms are the only non-animal food product with substantial amounts of bioavailable vitamin D, making them a valuable option for those avoiding animal-derived sources.
It is worth noting that vitamin D3, the other main form of vitamin D, is typically sourced from animal products or wool fat, making it incompatible with vegan diets. While some vegan vitamin D3 supplements are available, they are often derived from microalgae or synthetic means. Therefore, vitamin D2 from mushrooms becomes a crucial alternative for vegans and vegetarians seeking to improve their vitamin D status while adhering to their dietary preferences.
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Vitamin D2 levels in mushrooms may decrease with storage and cooking
Mushrooms are a potential source of dietary vitamin D, with vitamin D2 being the most common form of vitamin D found in them. Vitamin D-enhanced mushrooms are the only non-animal food product with substantial amounts of bioavailable vitamin D. They are a good source of vitamin D for vegans and vegetarians.
When exposed to ultraviolet (UV) radiation, such as sunlight or a UV lamp, commonly consumed mushroom species can generate nutritionally relevant amounts of vitamin D. The vitamin D content of UV-exposed mushrooms varies according to mushroom type, the amount of UV exposure, the surface area exposed, light intensity, and length of exposure. For example, Australian UV-exposed white button mushrooms can provide over 100% of vitamin D requirements in a single serve.
However, the levels of vitamin D2 in UV-exposed mushrooms may decrease with storage and cooking. While vitamin D2 from mushrooms has been found to be effective in raising and maintaining serum 25(OH)D2 concentrations, there is limited research on the effect of cooking on the concentration of vitamin D2 in vitamin D-enhanced mushrooms. One study found that three types of mushrooms (button, shiitake, and oyster) exposed to a UV-B lamp and then hot air-dried had good retention of vitamin D2 for up to eight months when stored in dry, dark conditions at 20 °C in closed plastic containers. However, there was a steady loss of vitamin D2 between 8 and 18 months, with the concentration of vitamin D2 in hot air-dried button mushrooms decreasing from 14.3 μg/g DM to 9.3 μg/g DM over eight months, and then to 6.9 μg/g DM over the following 10 months. Another study found that after 1.5 years of storing dried mushrooms, the level of vitamin D2 in button mushrooms decreased to 6.90 μg/g dw, a loss of 48.32% of the initial level.
Despite the potential decrease in vitamin D2 levels due to storage and cooking, if UV-exposed mushrooms are consumed before the 'best-before' date, the vitamin D2 level is likely to remain above 10 μg/100 g fresh weight, which is higher than the level in most vitamin D-containing foods and similar to the daily requirement of vitamin D recommended internationally.
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Mushrooms can produce vitamin D2 when irradiated with UV light
Mushrooms are a good source of vitamin D, specifically vitamin D2. Vitamin D deficiency is a serious global health problem, and vitamin D supplementation is often prescribed as an alternative to sun exposure. However, supplements are predominantly vitamin D3, sourced from sheep's wool, which is incompatible with a vegan diet.
Mushrooms can be a solution to this problem, as they can produce vitamin D2 when exposed to UV light. This occurs because the ergosterol in the mushroom cell wall is converted to pre-vitamin D2, which then becomes ergocalciferol, or vitamin D2. The vitamin D content of UV-exposed mushrooms varies according to mushroom type, the amount and intensity of UV exposure, the surface area exposed, and the length of exposure.
The most common edible mushrooms used for this purpose include shiitake, oyster, and button mushrooms. In one experiment, shiitake mushrooms showed an increase in vitamin D2 concentration from undetectable to 40.59 ± 1.16 μg/g (dw) in dry powder form and 677.28 ± 40.42 μg/g (dw) in ethanol suspension. Oyster mushrooms also showed a significant increase in vitamin D2 concentration upon UV irradiation.
Button mushrooms have also been found to generate vitamin D2 after exposure to UV-B radiation. Freeze-dried button mushrooms were found to produce more vitamin D2 than hot air-dried mushrooms, possibly due to the internal pore structures of freeze-dried mushrooms facilitating UV-B penetration. The ideal conditions for generating vitamin D2 from button mushroom powder were achieved using a UV-B lamp with an irradiance of 1.36 W/m2 for 10 minutes at a temperature of 26 °C, producing 740 μg D2/g powder.
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Frequently asked questions
Commonly consumed mushrooms such as Agaricus bisporus, shiitake mushrooms, and oyster mushrooms are good sources of vitamin D2 when exposed to UV-B light.
The vitamin D content of UV-exposed mushrooms varies according to mushroom type, the amount of UV exposure, the surface area exposed, light intensity, and length of exposure. Australian UV-exposed white button mushrooms can provide over 100% of vitamin D requirements in a single serve.
Recommendations vary by country. The United States and Canada suggest 15–20 μg/day, while Australia and New Zealand suggest 5–15 μg/day. The European Food Safety Authority suggests 15 μg/day, and the United Kingdom suggests 10 μg/day.
Yes, mushrooms are a plant-based and vegan-friendly source of vitamin D2, making them a good alternative to animal-based sources of vitamin D3. They are also a whole food source of vitamin D, which may be preferred over synthetic supplements.
Mushrooms can produce vitamin D2 when exposed to UV light. Farmers and growers can utilize artificial ultraviolet light to produce vitamin D-rich mushrooms.
