030ece30_Vegetarian_Diets___MyNetDiary__Notes
[Nutrient] Vitamin D [Notes] 
The “sunshine” vitamin - pre-vitamin is formed in the skin with sunlight exposure. Fortified foods and supplements are needed in northern latitudes (e.g. the further North you live from the equator) or for any individual who uses a lot of sunscreen. Cow’s milk sold in the U.S. is fortified with Vitamin D and is a good source for lacto- and lacto-ovo-vegetarians if you consume about 4 servings a day. Fortified soy and rice milks are also good sources of Vitamin D. It takes about 4 servings of these fortified beverages to meet the current recommendation of 400 IUs (10 micrograms) daily. There are also Vitamin D dietary supplements available in most shops. Vitamin D is also important to take if you are breastfeeding – if you are low in this vitamin, then your breast milk will be as well. Unless your baby gets a lot of sunshine every day, your baby will need vitamin D from you. Some guidelines even recommend Vitamin D drops for infants. FYI, Vitamin D2 is considered vegan whereas Vitamin D3 is considered non-vegan sources of Vitamin D.
Vegetarian Diets | MyNetDiary
Notes