Moderate evidenceVitamins & minerals

Vegan Vitamin D3 (Lichen)

Cholecalciferol extracted from lichen rather than sheep's wool. It is the same molecule as standard D3, and D3 is clearly better than the other vegan option (D2) at raising blood levels — but no trial has compared lichen-derived to lanolin-derived D3 directly.

Evidence last reviewed: August 2026

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What the science says

D3 raises blood levels better than D2 Moderate evidence
A systematic review and meta-analysis of 24 studies (1277 participants) found cholecalciferol raised total 25(OH)D by about 16 nmol/L more than ergocalciferol (D2) and lowered PTH more, consistently across doses and populations. For vegans this is the relevant comparison.
What vitamin D actually delivers is modest Moderate evidence
A meta-analysis of 43 randomized trials found vitamin D supplementation gives a small reduction in the risk of acute respiratory infection, while a 2026 review of 69 trials found little to no effect on fractures or falls. Correcting a deficiency is worthwhile; large benefits in replete people are not established.
The lichen source itself is untested Limited evidence
No published human trial has compared lichen-derived D3 with lanolin-derived D3. The case for equivalence rests on them being the identical molecule, which is reasonable but not demonstrated.

Dosage & safety

Studied dose1000–2000 IU/day suits most adults. Higher doses should be used only to correct a documented deficiency and ideally guided by a blood test. Take with a fat-containing meal.

SafetySafe at normal doses. Sustained intakes above ~4000 IU/day can cause hypercalcemia, and very high doses have been linked to more falls in older adults. Interacts with thiazide diuretics and digoxin; caution with sarcoidosis, tuberculosis and other granulomatous conditions. Check that a "vegan" product's capsule shell is also plant-based.

Scientific references

Relative Efficacy of Vitamin D(2) and Vitamin D(3) in Improving Vitamin D Status: Systematic Review and Meta-Analysis
Balachandar R, Pullakhandam R, Kulkarni B — Nutrients, 2021
Vitamin D supplementation to prevent acute respiratory infections: a systematic review and meta-analysis of aggregate data from randomised controlled trials
Jolliffe DA, Camargo CA Jr, Sluyter JD — Lancet Diabetes Endocrinol, 2021
Calcium, vitamin D, or combined supplementation to prevent fractures and falls: systematic review and meta-analysis
Massé O, Mercurio CM, Dupuis S — BMJ, 2026

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