{"id":403014,"date":"2022-11-29T12:03:30","date_gmt":"2022-11-29T11:03:30","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=403014"},"modified":"2024-05-30T13:36:33","modified_gmt":"2024-05-30T11:36:33","slug":"vitamina-d-si-tot-ce-trebuie-sa-stiti-despre-ea","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/vitamina-d-si-tot-ce-trebuie-sa-stiti-despre-ea\/","title":{"rendered":"Vitamina D: De ce este at\u00e2t de important\u0103, ce \u00eei cauzeaz\u0103 deficitul \u0219i cum s\u0103 o supliment\u0103m?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ro\/blog\/vitamina-d-si-tot-ce-trebuie-sa-stiti-despre-ea\/#Ce_este_vitamina_D\" title=\"Ce este vitamina D?\">Ce este vitamina D?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/vitamina-d-si-tot-ce-trebuie-sa-stiti-despre-ea\/#De_ce_este_vitamina_D_atat_de_importanta\" title=\"De ce este vitamina D at\u00e2t de important\u0103?\">De ce este vitamina D at\u00e2t de important\u0103?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.ro\/blog\/vitamina-d-si-tot-ce-trebuie-sa-stiti-despre-ea\/#Deficitul_de_vitamina_D\" title=\"Deficitul de vitamina D\">Deficitul de vitamina D<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.ro\/blog\/vitamina-d-si-tot-ce-trebuie-sa-stiti-despre-ea\/#Simptomele_deficitului_de_vitamina_D\" title=\"Simptomele deficitului de vitamina D\">Simptomele deficitului de vitamina D<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.ro\/blog\/vitamina-d-si-tot-ce-trebuie-sa-stiti-despre-ea\/#3_domenii_ale_vietii_in_care_aportul_de_vitamina_D_poate_fi_benefic\" title=\"3 domenii ale vie\u021bii \u00een care aportul de vitamina D poate fi benefic\">3 domenii ale vie\u021bii \u00een care aportul de vitamina D poate fi benefic<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.ro\/blog\/vitamina-d-si-tot-ce-trebuie-sa-stiti-despre-ea\/#1_Sustine_sanatatea_fizica\" title=\"1. Sus\u021bine s\u0103n\u0103tatea fizic\u0103\">1. Sus\u021bine s\u0103n\u0103tatea fizic\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.ro\/blog\/vitamina-d-si-tot-ce-trebuie-sa-stiti-despre-ea\/#2_Contribuie_la_mentinerea_functiilor_cognitive_si_a_sanatatii_psihice\" title=\"2. Contribuie la men\u021binerea func\u021biilor cognitive \u0219i a s\u0103n\u0103t\u0103\u021bii psihice\">2. Contribuie la men\u021binerea func\u021biilor cognitive \u0219i a s\u0103n\u0103t\u0103\u021bii psihice<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.ro\/blog\/vitamina-d-si-tot-ce-trebuie-sa-stiti-despre-ea\/#3_Contribuie_la_o_performanta_sportiva_mai_buna\" title=\"3. Contribuie la o performan\u021b\u0103 sportiv\u0103 mai bun\u0103\">3. Contribuie la o performan\u021b\u0103 sportiv\u0103 mai bun\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.ro\/blog\/vitamina-d-si-tot-ce-trebuie-sa-stiti-despre-ea\/#Cum_suplimentati_vitamina_D\" title=\"Cum suplimenta\u021bi vitamina D?\">Cum suplimenta\u021bi vitamina D?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.ro\/blog\/vitamina-d-si-tot-ce-trebuie-sa-stiti-despre-ea\/#Aportul_zilnic_recomandat_de_vitamina_D\" title=\"Aportul zilnic recomandat de vitamina D\">Aportul zilnic recomandat de vitamina D<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.ro\/blog\/vitamina-d-si-tot-ce-trebuie-sa-stiti-despre-ea\/#Recapitulare_finala_la_ce_este_utila_vitamina_D\" title=\"Recapitulare final\u0103: la ce este util\u0103 vitamina D?\">Recapitulare final\u0103: la ce este util\u0103 vitamina D?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.ro\/blog\/vitamina-d-si-tot-ce-trebuie-sa-stiti-despre-ea\/#Ce_ar_trebui_sa_retineti\" title=\"Ce ar trebui s\u0103 re\u021bine\u021bi?\">Ce ar trebui s\u0103 re\u021bine\u021bi?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Vitamina D, cunoscut\u0103 drept \u0219i vitamina soarelui, este o substan\u021b\u0103 de care am auzit din ce \u00een ce mai mult \u00een ultima vreme. Nu este de mirare. Cercet\u0103rile arat\u0103 c\u0103 aproape <strong>jum\u0103tate din popula\u021bie sufer\u0103 de deficit al acestei vitamine,<\/strong> lucru are presupune o serie de riscuri pentru s\u0103n\u0103tate. Acestea includ efecte negative asupra s\u0103n\u0103t\u0103\u021bii oaselor, func\u021bion\u0103rii mu\u0219chilor, asupra sistemului imunitar \u0219i a s\u0103n\u0103t\u0103\u021bii corpului \u00een general. Prin urmare, este \u00een interesul tuturor s\u0103 se asigure c\u0103 primesc cantit\u0103\u021bi suficiente de vitamina D.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Cea mai bun\u0103 surs\u0103 natural\u0103 a acestui micronutrient este soarele.<\/strong> Din p\u0103cate, acesta nu este \u00eentotdeauna abundent pe tot parcursul anului \u0219i nu v\u0103 pute\u021bi baza \u00een \u00eentregime pe el. \u00cen plus, c\u00e2nd petrecem cele mai multe zile la interior, iar c\u00e2nd ie\u0219im afar\u0103 aplic\u0103m creme cu factor ridicat de protec\u021bie solar\u0103, este posibil ca razele UVB s\u0103-\u0219i fac\u0103 mai greu treaba de a ne ajuta organismul cu aportul de vitamina D.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Astfel devine cu at\u00e2t mai important s\u0103 asigura\u021bi un aport suficient de vitamina D din diet\u0103 \u0219i, dac\u0103 este necesar, din suplimente.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_este_vitamina_D\"><\/span>Ce este vitamina D?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/vitamina-d\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitamina D<\/strong><\/a> este o <strong>vitamin\u0103 solubil\u0103 \u00een gr\u0103sime.<\/strong> De\u0219i necesit\u0103 un aport similar de gr\u0103simi pentru o absorb\u021bie optim\u0103, are avantajul de a putea fi p\u0103strat\u0103 \u00een \u021besutul adipos al organismului. Apoi, acesta ac\u021bioneaz\u0103 ca depozit al acestei substan\u021be. Dezavantajul acestui lucru \u00eel reprezint\u0103 riscul de supradoz\u0103, care nu este la fel de mare \u00een cazul vitaminelor solubile \u00een ap\u0103. <span style=\"color: #ff6600\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Se g\u0103se\u0219te \u00een dou\u0103 forme care apar \u00een mod natural ce servesc ca precursori ai acestei vitamine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Care sunt formele diferite de vitamina D?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/vitamina-d-1000-iu-capsule-vegetale-now-foods.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ergocalciferol (vitamina D2):<\/strong><\/a> vitamina D g\u0103sit\u0103 \u00een special \u00een surse de origine vegetal\u0103.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/vitamina-d3-2000-iu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Colecalciferol (vitamina D3)<\/strong><\/a><strong>:<\/strong> se g\u0103se\u0219te \u00een special \u00een alimente de origine animal\u0103. \u00cen compara\u021bie cu vitamina D2, studiile arat\u0103 c\u0103 are o apari\u021bie mai mare \u00een organism. <span class=\"tadv-color\" style=\"color: #ff6600\">[1\u20132]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Ce se \u00eent\u00e2mpl\u0103 \u00een organism atunci c\u00e2nd lua\u021bi vitamina D?<\/strong><\/h3>\n\n\n\n<p>Formele inactive de D2 \u0219i D3 sunt convertite \u00een organism \u00een calcidiol (25-hidroxivitamina D), care este convertit dup\u0103 \u00een forma activ\u0103 biologic de vitamina D sub form\u0103 de <strong>calcitriol<\/strong> (1-25 dihidroxivitamina D). Interesant este c\u0103, dup\u0103 aceast\u0103 conversie, are <strong>propriet\u0103\u021bi mai asem\u0103n\u0103toare cu ale unui hormon steroid dec\u00e2t cu ale unei vitamine.<\/strong> Se poate ata\u0219a de receptorii vitaminei D (VDR), care se g\u0103sesc \u00een aproape toate celulele din organismul uman. Prin urmare, este implicat \u00een cele mai elementare procese precum reproduc\u021bia \u0219i specializarea celular\u0103. <span style=\"color: #ff6600\">[3-4]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/10\/iStock-1333316049-scaled-e1665388766147-1124x750.jpg\" alt=\"Metabolismul vitaminei D\" class=\"wp-image-396280\" style=\"width:843px;height:563px\" title=\"Metabolismul vitaminei D\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1333316049-scaled-e1665388766147-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1333316049-scaled-e1665388766147-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1333316049-scaled-e1665388766147-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1333316049-scaled-e1665388766147-2048x1366.jpg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1333316049-scaled-e1665388766147-768x512.jpg 768w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"De_ce_este_vitamina_D_atat_de_importanta\"><\/span>De ce este vitamina D at\u00e2t de important\u0103?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Gra\u021bie mecanismului complex de ac\u021biune, acest micronutrient este implicat \u00eentr-o serie mare de procese care afecteaz\u0103 func\u021bionarea corect\u0103 a organismului.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Contribuie la absorb\u021bia normal\u0103 a calciului \u0219i fosforului<\/h3>\n\n\n\n<p>Forma activ\u0103 de vitamina D (calcitriol) cre\u0219te absorb\u021bia acestor minerale \u00een intestinul sub\u021bire. \u00cen cazul <a href=\"https:\/\/gymbeam.ro\/calciu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">calciului<\/a>, \u00eei poate <strong>cre\u0219te absorb\u021bia de la 10% la 15-40%,<\/strong> \u00een cazul fosforului de la<strong> 60% la 80%.<\/strong> Ca rezultat, ajut\u0103 la cre\u0219terea nivelului acestor minerale importante pentru organism. <span style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Sus\u021bine men\u021binerea nivelului normal de calciu din s\u00e2nge<\/h3>\n\n\n\n<p>Calcitriolul are un efect \u0219i asupra osteoclastelor (celule osoase), care, dac\u0103 este necesar, poate fi indus s\u0103 elibereze rezerve de calciu din oase \u00een s\u00e2nge \u00een cooperare cu hormonul paratiroidian. \u00cen plus, favorizeaz\u0103 resorb\u021bia calciului din rinichi. Ca rezultat, acest mineral poate fi folosit pentru <strong>coagularea optim\u0103 a s\u00e2ngelui, transmisia nervoas\u0103<\/strong> \u0219i alte func\u021bii ale organismului. <span style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Contribuie la s\u0103n\u0103tatea normal\u0103 a oaselor<\/h3>\n\n\n\n<p>Probabil acest lucru se datoreaz\u0103 \u00een special efectelor benefice ale vitaminei D asupra nivelului de calciu \u0219i mineraliz\u0103rii corecte a oaselor. Prin urmare, sus\u021bine men\u021binerea<strong> densit\u0103\u021bii osoase optime,<\/strong> ajut\u00e2nd la men\u021binerea <strong>for\u021bei \u0219i rezisten\u021bei<\/strong> oaselor. De aceea, de multe ori calciul apare \u00een suplimentele alimentare cu vitamina D. O combina\u021bie sinergic\u0103 <strong>\u0219i mai bun\u0103<\/strong> pentru <strong>s\u0103n\u0103tatea oaselor<\/strong> o reprezint\u0103 <strong>calciul cu vitamina D \u0219i<\/strong> <strong>vitamina K.<\/strong> <span style=\"color: #ff6600\">[1] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Favorizeaz\u0103 men\u021binerea \u0219i starea danturii<\/h3>\n\n\n\n<p>Vitamina D favorizeaz\u0103 absorb\u021bia calciului \u0219i fosforului, care formeaz\u0103 baza structurii dentare. Prin urmare, contribuie la<strong> mineralizarea din\u021bilor<\/strong>, care nu se realizeaz\u0103 numai \u00een timpul copil\u0103riei, atunci c\u00e2nd cresc din\u021bii, ci \u0219i \u00een timpul vie\u021bii adulte. Ca rezultat, ajut\u0103 la <strong>protejarea din\u021bilor \u00eempotriva demineraliz\u0103rii (decalcifiere),<\/strong> care poate duce la, de exemplu, carii dentare mai frecvente. <span style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Contribuie la men\u021binerea func\u021bion\u0103rii normale a mu\u0219chilor<\/h3>\n\n\n\n<p>Vitamina D activat\u0103 ac\u021bioneaz\u0103 asupra receptorilor localiza\u021bi \u00een mu\u0219chi. Afecteaz\u0103 \u0219i <strong>contrac\u021bia muscular\u0103,<\/strong> care alterneaz\u0103 \u00eentre contractare (scurtare) \u0219i relaxare (destindere). \u00cen special, calciul \u0219i magneziul sunt implicate \u00een acest proces, dar vitamina D joac\u0103 \u0219i ea un rol. De asemenea, este asociat\u0103 cu <strong>dezvoltarea masei musculare<\/strong> \u0219i cu <strong>protejarea celulelor musculare<\/strong> \u00eempotriva descompunerii. Ca rezultat, poate avea un efect pozitiv \u0219i asupra performan\u021bei de for\u021b\u0103. <span style=\"color: #ff6600\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Sus\u021bine func\u021bionarea corect\u0103 a sistemului imunitar<\/h3>\n\n\n\n<p>Calcitriolul poate activa&nbsp;<strong>celulele<\/strong><strong> T \u0219i B ale sistemului imunitar<\/strong> prin receptori. Acestea joac\u0103 un <b>rol important \u00een mecanismul de ap\u0103rare al organismului, ajut\u00e2nd la protejarea organismului de atacurile bacteriilor \u0219i virusurilor<\/b> care provoac\u0103 diferite probleme respiratorii, dar \u0219i alte probleme de s\u0103n\u0103tate. <span style=\"color: #ff6600\">[7]<\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/10\/6-843x1124.jpg\" alt=\"Func\u021biile vitaminei D\" class=\"wp-image-396296\" title=\"Func\u021biile vitaminei D\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/6-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/6-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/6-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/6-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/6-scaled.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">7. Important\u0103 pentru s\u0103n\u0103tatea creierului \u0219i pentru func\u021biile cognitive<\/h3>\n\n\n\n<p>\u00cen primii ani de via\u021b\u0103, vitamina D este implicat\u0103 \u00een <strong>dezvoltarea creierului \u0219i sistemului nervos.<\/strong> Dar chiar \u0219i la maturitate este important\u0103 pentru men\u021binerea func\u021biilor cognitive precum <strong>memoria, g\u00e2ndirea \u0219i<\/strong> <strong>concentrarea.<\/strong> <span style=\"color: #ff6600\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen plus, joac\u0103 un rol \u00een producerea de neurotransmi\u021b\u0103tori precum dopamina \u0219i serotonina, care au o leg\u0103tur\u0103 str\u00e2ns\u0103 cu <b>starea de spirit <\/b>\u0219i cu <strong>emo\u021biile<\/strong>. <span style=\"color: #ff6600\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. Joac\u0103 un rol \u00een metabolismul zah\u0103rului din s\u00e2nge<\/h3>\n\n\n\n<p>Vitamina D poate afecta \u0219i metabolismul zah\u0103rului din s\u00e2nge. De asemenea, are receptori \u00een pancreas, unde are un <strong>efect pozitiv asupra celulelor pancreatice<\/strong> care produc <strong>hormonul insulin\u0103<\/strong>, ce scade zah\u0103rul din s\u00e2nge (glicemia).<span style=\"color: #ff6600\"> [1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">9. Implicat\u0103 \u00een procesul diviziunii celulare<\/h3>\n\n\n\n<p>Receptorii vitaminei D sunt prezen\u021bi \u00een aproape toate celulele din organism. Acest lucru ofer\u0103 vitaminei D oportunitatea de<strong> a le stimula cre\u0219terea, reproducerea \u0219i specializarea.<\/strong> <span style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Acest lucru se \u00eent\u00e2mpl\u0103 cel mai intens \u00een timpul dezvolt\u0103rii fetale \u00een sarcin\u0103. Totu\u0219i, procesul diviziunii celulare are loc \u00een organism chiar \u0219i dup\u0103 na\u0219tere, pe parcursul vie\u021bii.<span style=\"color: #ff6600\"> [1]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Deficitul_de_vitamina_D\"><\/span>Deficitul de vitamina D<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>C\u00e2nd citi\u021bi despre vitamina D, de obicei g\u0103si\u021bi o men\u021biune cu privire la deficitul \u00een r\u00e2ndul popula\u021biei chiar de la \u00eenceput. Se vorbe\u0219te despre aproape un miliard de oameni care sufer\u0103 de deficit al acestei substan\u021be. Pute\u021bi \u00eent\u00e2lni chiar \u0219i termenul de&nbsp;<strong>pandemia deficitului de<\/strong> <strong>vitamina D.<\/strong> Dar se afl\u0103 oamenii \u00eentr-o stare at\u00e2t de rea \u00een ceea ce prive\u0219te aportul de vitamina D? <span style=\"color: #ff6600\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cenainte de a r\u0103spunde la aceast\u0103 \u00eentrebare, s\u0103 definim ce \u00eenseamn\u0103, de fapt, deficitul de vitamina D. Nivelul acestei substan\u021be este determinat \u00een laborator din serul sanguin. <strong>Cantitatea de calciol (25-hidroxivitamina D)<\/strong> este determinat\u0103, care sugereaz\u0103 cel mai bine starea actual\u0103 \u0219i nivelul acestei substan\u021be \u00een organism.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Valori de referin\u021b\u0103 ale deficitului de vitamina D<\/h3>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li><strong>Deficitul de vitamina D este definit ca o sc\u0103dere a nivelului de calcidiol sub 50 nmol\/l (20 ng\/ml).<\/strong> Aceast\u0103 condi\u021bie este asociat\u0103 cu deteriorarea oaselor, care se manifest\u0103 prin reducerea densit\u0103\u021bii osoase \u0219i o fragilitate crescut\u0103. Este periculos, \u00een special \u00een cazul v\u00e2rstnicilor, c\u00e2nd o c\u0103z\u0103tur\u0103 poate deveni o problem\u0103.<\/li>\n\n\n\n<li><strong>Deficitul grav de vitamina D este definit ca o sc\u0103dere a nivelului de calcidiol sub 30 nmol\/l (12 ng\/ml).<\/strong> Aceasta este o condi\u021bie critic\u0103 care cre\u0219te riscul de infec\u021bii, cancer \u0219i alte boli grave, pe l\u00e2ng\u0103 deteriorarea oaselor. <span style=\"color: #ff6600\">[10]<\/span><\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Conform cercet\u0103rilor, ce procent de popula\u021bie sufer\u0103 de deficit de vitamina D?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Deficitul de vitamina D afecteaz\u0103 aproximativ<strong> 40% din popula\u021bia Europei<\/strong>, din care 13% sufer\u0103 de deficit sever. <span style=\"color: #ff6600\">[10]<\/span><\/li>\n\n\n\n<li>Conform cercet\u0103rilor, \u00een <strong>SUA<\/strong>, <strong>24% din popula\u021bie<\/strong> este afectat\u0103, din care 5.9% sufer\u0103 de deficit sever. <span style=\"color: #ff6600\">[10]<\/span><\/li>\n\n\n\n<li>\u00cen r\u00e2ndul popula\u021biei din <strong>Canada<\/strong>, s-a descoperit c\u0103 <strong>37%<\/strong> sufer\u0103 de deficit de vitamina D, din care 7.4% aveau deficit sever. <span style=\"color: #ff6600\">[10]<\/span><\/li>\n\n\n\n<li>\u00cen unele \u021b\u0103ri \u00een curs de dezvoltare precum India, Pakistan \u0219i Afghanistan, num\u0103rul popula\u021biei cu deficit critic de vitamina D este de <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/peste\/\" class=\"ek-link\">peste<\/a> 20%, lucru interesant, av\u00e2nd \u00een vedere climatul \u00eensorit al acestor \u021b\u0103ri. Probabil folosirea \u00eembr\u0103c\u0103mintei de protec\u021bie joac\u0103 un rol. <span style=\"color: #ff6600\">[10]<\/span><\/li>\n\n\n\n<li>Deficitul de vitamina D a fost descoperit \u0219i la <strong>sportivii profesioni\u0219ti.<\/strong> Din cei 2313 indivizi testa\u021bi \u00een studiu, s-a descoperit c\u0103 <strong>56%<\/strong> sufer\u0103 de deficit al acestui micronutrient. <span style=\"color: #ff6600\">[7]<\/span><\/li>\n\n\n\n<li><strong>Persoanele care se antreneaz\u0103 \u00een s\u0103li de sport sau \u00een alte medii interioare se afl\u0103 \u00een risc mai crescut datorit\u0103 absen\u021bei luminii solare.<\/strong> Totu\u0219i, deficitul de vitamina D a fost descoperit \u0219i la juc\u0103torii de fotbal sau la schiori care petrec mult timp \u00een aer liber.<span style=\"color: #ff6600\"> [7]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aceste cifre indic\u0103 \u00een mod clar c\u0103 nivelul sc\u0103zut de vitamina D reprezint\u0103 o problem\u0103 mondial\u0103. O <strong>surpriz\u0103 nepl\u0103cut\u0103 a fost reprezentat\u0103 de nivelul g\u0103sit la sportivi,<\/strong> \u00een cazul c\u0103rora probabil nu ar fi de a\u0219teptat un deficit at\u00e2t de mare. O explica\u021bie posibil\u0103 o reprezint\u0103 antrenarea \u00een interior sau \u00een aer liber, diminea\u021ba devreme sau seara c\u00e2nd razele soarelui nu sunt la fel de puternice. Un alt factor poate fi reprezentat de folosirea de creme pentru protec\u021bia solar\u0103 cu factor SPF ridicat, care inhib\u0103 par\u021bial produc\u021bia de vitamina D \u00een piele. <span style=\"color: #ff6600\">[7]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"782\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/10\/IMG_8588-1124x782.jpeg\" alt=\"Simptomele deficitului de vitamina D\" class=\"wp-image-396312\" style=\"width:843px;height:587px\" title=\"Simptomele deficitului de vitamina D\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_8588-1124x782.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_8588-400x278.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_8588-1536x1068.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_8588-2048x1425.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Cine se afl\u0103 \u00een risc de deficit de vitamina D?<\/h3>\n\n\n\n<p>Ob\u021binem vitamina D \u00een special printr-o reac\u021bie chimic\u0103 remarcabil\u0103 la nivelul pielii, care se petrece cu ajutorul radia\u021biilor UVB. Dac\u0103 <strong>nu petrece\u021bi mult timp la soare<\/strong> (cel pu\u021bin 5-15 minute f\u0103r\u0103 crem\u0103 de protec\u021bie solar\u0103), \u00een special \u00eentre orele 10:00 &#8211; 14:00 c\u00e2nd razele soarelui sunt cele mai puternice, <strong>pute\u021bi fi supu\u0219i riscului de produc\u021bie natural\u0103 insuficient\u0103 a acestei vitamine.<\/strong> <span style=\"color: #ff6600\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen plus, dac\u0103 c\u0103 acoperi\u021bi pielea cu \u00eembr\u0103c\u0103minte \u0219i nu merge\u021bi afar\u0103 f\u0103r\u0103 a aplica o crem\u0103 cu factor SPF ridicat, situa\u021bia poate deveni \u0219i mai grav\u0103. Bine\u00een\u021beles, protejarea pielii de razele solare este necesar\u0103, dar un efect secundar \u00eel reprezint\u0103 reducerea sintetiz\u0103rii vitaminei D. De asemenea, v\u00e2rsta \u0219i pigmentarea pielii au un efect semnificativ. Totu\u0219i, cauzele deficitului de vitamina D pot fi multifactoriale.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Deficitul de vitamina D poate reprezenta un risc pentru:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Bebelu\u0219i al\u0103pta\u021bi exclusiv pe termen lung:<\/strong> laptele matern con\u021bine doar o cantitate mic\u0103 de vitamina D. Prin urmare, bebelu\u0219ii al\u0103pta\u021bi primesc de obicei vitamina D sub form\u0103 de pic\u0103turi.<\/li>\n\n\n\n<li><strong>V\u00e2rstnici:<\/strong> abilitatea pielii de a produce vitamina D scade odat\u0103 cu v\u00e2rsta. De asemenea, v\u00e2rstnicii tind s\u0103 petreac\u0103 mai mult timp la interior limit\u00e2nd astfel expunerea la soare.<\/li>\n\n\n\n<li><strong>Persoane cu tonuri mai \u00eenchise ale pielii:<\/strong> au mai mult\u0103 melanin\u0103 \u00een piele, care reduce abilitatea pielii de a produce vitamina D.<\/li>\n\n\n\n<li><strong>Vegani, vegetarieni \u0219i persoane cu intoleran\u021b\u0103 la lactoz\u0103 \u0219i alergie la lapte:<\/strong> Au surse alimentare pu\u021bine sau inexistente de vitamina D \u00een diet\u0103, care includ <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/peste\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pe\u0219tele<\/a><\/strong> \u0219i fructele de mare sau produsele lactate fortificate.<\/li>\n\n\n\n<li><strong>Persoane cu boli gastrointestinale, hepatice sau renale:<\/strong> se pot confrunta cu absorb\u021bie deficitar\u0103 sau metabolism deficitar (conversia la forma activ\u0103) al vitaminei D. Exemple de astfel de afec\u021biuni includ boala Crohn, boala celiac\u0103, func\u021bionarea hepatic\u0103 sau renal\u0103 deficitar\u0103.<\/li>\n\n\n\n<li><strong>Persoane supraponderale sau obeze:<\/strong> Deoarece este o vitamin\u0103 solubil\u0103 \u00een gr\u0103sime, se depoziteaz\u0103 \u00een mod natural \u00een \u021besutul adipos. \u00cen cazul persoanelor cu mai mult \u021besut adipos, acest lucru duce la o izolare mai mare a vitaminei D, care poate lipsi din alte p\u0103r\u021bi ale organismului. De obicei, \u00een cazul persoanelor obeze trebuie administrat\u0103 mai mult\u0103 vitamin\u0103 D \u00een compara\u021bie cu persoanele subponderale. <span style=\"color: #ff6600\">[1]<\/span>https:\/\/gymbeam.ro\/peste<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u00cen ce m\u0103sur\u0103 folosirea produselor de protec\u021bie solar\u0103 poate reduce produc\u021bia de vitamina D din piele?<\/h3>\n\n\n\n<p>Produsele de protec\u021bie solar\u0103 cu SPF ajut\u0103 la protejarea pielii \u00eempotriva efectelor negative ale razelor UVB. Dar, folosirea lor poate reduce producerea de vitamina D.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ce trebuie f\u0103cut? <strong>Bronzul f\u0103r\u0103 crem\u0103 SPF sau riscul de deficit de vitamina D?<\/strong> Conform studiilor, produsele cu protec\u021bie solar\u0103 pot reduce sintetizarea vitaminei D din piele, dar se pare c\u0103 efectul nu este at\u00e2t de ridicat. Probabil joac\u0103 un rol folosirea incorect\u0103 a cremelor SPF, precum \u0219i faptul c\u0103 produsele de \u00eengrijire a pielii cu SPF nu pot bloca razele UVB 100%. Deci dac\u0103 v\u0103 lua\u021bi aportul de vitamina D din alimente \u0219i suplimente, folosirea produselor de protec\u021bie solar\u0103 probabil nu reprezint\u0103 un risc a\u0219a mare \u00een ceea ce prive\u0219te deficitul acestui nutrient. <span style=\"color: #ff6600\">[29]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v\u0103 place s\u0103 v\u0103 bronza\u021bi \u0219i v\u0103 \u00eentreba\u021bi care este cel mai bun mod de a favoriza o piele bronzat\u0103 \u0219i s\u0103n\u0103toas\u0103, consulta\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-alimente-si-substante-nutritive-pentru-un-bronz-frumos-si-o-piele-cu-aspect-tanar\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cele mai bune alimente \u0219i substan\u021be nutritive pentru un bronz frumos \u0219i o piele cu aspect t\u00e2n\u0103r.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/10\/iStock-1044436342-scaled-e1665383616131-1124x749.jpg\" alt=\"Cremele de protec\u021bie solar\u0103 \u0219i vitamina D\" class=\"wp-image-396328\" style=\"width:843px;height:562px\" title=\"Cremele de protec\u021bie solar\u0103 \u0219i vitamina D\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1044436342-scaled-e1665383616131-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1044436342-scaled-e1665383616131-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1044436342-scaled-e1665383616131-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1044436342-scaled-e1665383616131-2048x1365.jpg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1044436342-scaled-e1665383616131-768x512.jpg 768w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Testarea nivelului de vitamina D din s\u00e2nge<\/h3>\n\n\n\n<p>Cel mai bun mod de a afla dac\u0103 ave\u021bi un nivel optim de vitamina D \u00een s\u00e2nge este s\u0103 consulta\u021bi medicul pentru o analiz\u0103 de s\u00e2nge sau s\u0103 lua\u021bi un <a href=\"https:\/\/gymbeam.ro\/teste-de-diagnostic\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">test de diagnosticare la domiciliu<\/a>.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Analize la medic:<\/strong> pute\u021bi afla cantitatea de vitamina D din organism prin recoltarea unor probe de s\u00e2nge \u0219i analizarea lor \u00eentr-un laborator. Pentru aceste teste trebuie s\u0103 face\u021bi o programare la medic.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/catalog\/product\/view\/id\/6386https:\/\/gymbeam.ro\/teste-de-diagnostic\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitamin D test<\/strong><\/a>: pute\u021bi comanda cu u\u0219urin\u021b\u0103 acest test la domiciliu, f\u0103r\u0103 a fi nevoie s\u0103 v\u0103 deplasa\u021bi. Folosi\u021bi kitul de testare pentru a recolta c\u00e2teva pic\u0103turi de s\u00e2nge din v\u00e2rful degetului. Apoi trimite\u021bi proba la un laborator pentru a fi evaluat\u0103 gratuit. Rezultatele vor fi trimise \u00een aplica\u021bie, pe email sau prin alte mijloace, \u00een func\u021bie de recomand\u0103rile produc\u0103torului. \u00cen tabelul de mai jos, v\u0103 pute\u021bi compara rezultatele cu nivelurile folosite de obicei pentru a evalua nivelul de vitamina D din s\u00e2nge.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Valorile de referin\u021b\u0103 ale vitaminei D \u00een conformitate cu Institutul de Medicin\u0103 (IOM)<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Evaluare<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Niveluri de calcidiol \u00een serul sanguin<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Deficit grav<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Deficit<\/td><td class=\"has-text-align-center\" data-align=\"center\">30\u201350 nmol\/l (12\u201320 ng\/ml)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Valoare limit\u0103 \u00eentre deficit \u0219i suficien\u021b\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">50\u201375 nmol\/l (20\u201330 ng\/ml)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: left\"><strong>Cantitate suficient\u0103 pentru majoritatea oamenilor<\/strong><\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>75\u2013125 nmol\/l (30\u201350 ng\/ml)<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Niveluri ridicate (risc de supradoz\u0103 \u0219i toxicitate)<\/td><td class=\"has-text-align-center\" data-align=\"center\">&gt;125 nmol\/l (&gt;50 ng\/ml)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>*1 ng\/ml = 2,5 nmol\/l <span class=\"tadv-color\" style=\"color: #ff6600\">[25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Valorile pentru definirea nivelului de vitamina D s-au schimbat de-a lungul anilor. De asemenea, probabil a\u021bi \u00eent\u00e2lnit cifre diferite printre organiza\u021biile s\u0103n\u0103t\u0103\u021bii. Totu\u0219i, <strong>\u00een prezent, majoritatea exper\u021bilor consider\u0103 nivelurile sub 75 nmol\/l (30 ng\/ml) ca fiind un deficit de vitamina D.<\/strong> Un interval \u00eentre 75 nmol\/l (30 ng\/ml) \u0219i 125 nmol\/l (50 ng\/ml) este considerat cel mai des a fi optim. \u0218i \u00een cazul dozelor toxice, g\u0103sim informa\u021bii diferite. Conform unor surse, nivelul poate fi mai mare de 150 ng\/ml. <span style=\"color: #ff6600\">[10, 31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Simptomele_deficitului_de_vitamina_D\"><\/span>Simptomele deficitului de vitamina D<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>De cele mai multe ori, o caren\u021b\u0103 de <a href=\"https:\/\/gymbeam.ro\/pink-vitamina-d3-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamina D<\/a> (hipovitaminoz\u0103 D) provoac\u0103 oase slabe \u0219i fragile. Dar acesta nu este singurul simptom al acestui deficit. Poate avea un efect negativ \u0219i \u00een alte domenii ale s\u0103n\u0103t\u0103\u021bii.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. O deteriorare a st\u0103rii osoase<\/h3>\n\n\n\n<p>Din punct de vedere istoric, copiii cu un deficit al acestui nutrient au dezvoltat <strong>rahitism<\/strong><strong>.<\/strong> Acest lucru se caracterizeaz\u0103 prin reducerea mineraliz\u0103rii (\u00eenmuierea) oaselor, deformare scheletic\u0103 \u0219i durere musculo-<span style=\"font-weight: 400\">scheletic\u0103<\/span>. De asemenea, este asociat cu \u00eent\u00e2rzierea dezvolt\u0103rii, spasme musculare, s\u0103n\u0103tate dentar\u0103 deteriorat\u0103 \u0219i func\u021bionare anormal\u0103 a inimii. La maturitate, persoanele cu deficit de vitamina D sunt expuse riscului de <strong>osteomalacie<\/strong> sau <strong>osteoporoz\u0103.<\/strong> Aceste boli au \u00een comun o pierdere a masei osoase care poate duce la fracturi mai frecvente, lucru critic \u00een special \u00een cazul v\u00e2rstnicilor. <span style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Sl\u0103biciune muscular\u0103<\/h3>\n\n\n\n<p>De cele mai multe ori, fracturile sunt provocate de o c\u0103z\u0103tur\u0103. Acest lucru se \u00eent\u00e2mpl\u0103 c\u00e2nd nu reu\u0219im s\u0103 ne men\u021binem stabilitatea \u0219i l\u0103s\u0103m for\u021ba gravita\u021bional\u0103 s\u0103 ne trag\u0103 \u00een jos. \u00cen mod interesant, studiile au ar\u0103tat c\u0103 o stabilitate slab\u0103 \u0219i c\u0103z\u0103turile mai frecvente sunt o alt\u0103 consecin\u021b\u0103 ale deficitului de vitamina D. S-a observat c\u0103 persoanele cu acest deficit au o<strong> func\u021bie muscular\u0103 deficitar\u0103 \u0219i sl\u0103biciune precum \u0219i o performan\u021b\u0103 fizic\u0103 general\u0103 sc\u0103zut\u0103<\/strong><strong>.<\/strong> <span style=\"color: #ff6600\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Imunitate \u0219i vindecare a r\u0103nilor deficitare<\/h3>\n\n\n\n<p>Dac\u0103 trece\u021bi de la o r\u0103ceal\u0103 la alta \u0219i nu pute\u021bi sc\u0103pa de ciclul bolilor, se poate datora deficitului de vitamina D. Conform cercet\u0103rilor, are de multe ori leg\u0103tur\u0103 cu<strong> bolile autoimune<\/strong> (artrit\u0103 reumatoid\u0103, lupus) \u0219i <strong>protec\u021bie redus\u0103 \u00eempotriva virusurilor \u0219i bacteriilor.<\/strong> O imunitate sc\u0103zut\u0103 poate duce \u0219i la vindecare mai lent\u0103 a r\u0103nilor, lucru influen\u021bat tot de vitamina D. <span style=\"color: #ff6600\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u0103 \u00eentreba\u021bi ce altceva afecteaz\u0103 imunitatea \u0219i cum o pute\u021bi sus\u021bine? Citi\u021bi articolul nostru <a href=\"https:\/\/gymbeam.ro\/blog\/15-moduri-de-a-va-intari-sistemul-imunitar-si-de-a-va-proteja-sanatatea\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>15 moduri de a v\u0103 \u00eent\u0103ri sistemul imunitar \u0219i de a v\u0103 proteja imunitatea.<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/10\/WhatsApp-Image-2021-05-19-at-15.20.28-2-749x1124.jpeg\" alt=\"Ce provoac\u0103 deficitul de vitamina D?\" class=\"wp-image-396349\" title=\"Ce provoac\u0103 deficitul de vitamina D?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/WhatsApp-Image-2021-05-19-at-15.20.28-2-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/WhatsApp-Image-2021-05-19-at-15.20.28-2-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/WhatsApp-Image-2021-05-19-at-15.20.28-2-1023x1536.jpeg 1023w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/WhatsApp-Image-2021-05-19-at-15.20.28-2.jpeg 1066w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">4. Oboseal\u0103 crescut\u0103 \u0219i somn afectat<\/h3>\n\n\n\n<p>Dac\u0103 v\u0103 confrunta\u021bi cu o <strong>reducere recent\u0103 a nivelului de energie, sl\u0103biciune muscular\u0103 \u0219i dificultate de concentrare,<\/strong> pot reprezenta un semn a deficitului de vitamina D. De fapt, acest lucru se \u00eent\u00e2lne\u0219te adesea la persoanele cu aceste afec\u021biuni. De asemenea, poate avea leg\u0103tur\u0103 cu o <strong>calitate slab\u0103 a somnului<\/strong> \u0219i insomnie, care reprezint\u0103 o alt\u0103 cauz\u0103 a oboselii. \u00cenc\u0103 nu este clar ce se afl\u0103 \u00een spatele acestui efect. Totu\u0219i, exper\u021bii consider\u0103 c\u0103 vitamina D joac\u0103 un rol \u00een func\u021biile creierului, unde ac\u021bioneaz\u0103 \u00een zone care regleaz\u0103 somnul \u0219i func\u021biile cognitive. <span style=\"color: #ff6600\">[14-15] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 \u00eenc\u0103 v\u0103 lupta\u021bi cu oboseala \u0219i nu \u0219ti\u021bi care este cauza, pute\u021bi afla r\u0103spunsul \u00een articolul <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/de-ce-va-simtiti-mereu-obositi-cele-mai-comune-7-cauze-si-solutii\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>De ce v\u0103 sim\u021bi\u021bi mereu obosi\u021bi? Cele mai comune 7 cauze \u0219i solu\u021bii.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Risc mai mare de diferite probleme de s\u0103n\u0103tate<\/h3>\n\n\n\n<p>O serie de studii au ar\u0103tat o leg\u0103tur\u0103 \u00eentre deficitul de vitamina D \u0219i anumite tipuri de boli. De exemplu, s-a stabilit o leg\u0103tur\u0103 cu un risc mai mare de dezvoltare a <strong>diabetului de tip 2, a anumitor tipuri de cancer, a bolilor de inim\u0103, sclerozei multiple, depresiei, bolilor Parkinson \u0219i Alzheimer.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rela\u021bia dintre deficitul de vitamin\u0103 \u0219i debutul acestor probleme de s\u0103n\u0103tate nu este clar\u0103 \u00eenc\u0103, nici m\u0103car pentru exper\u021bii care cerceteaz\u0103 acest subiect. Deocamdat\u0103 putem doar s\u0103 spunem c\u0103 exist\u0103 o leg\u0103tur\u0103 \u0219i va trebui s\u0103 a\u0219tept\u0103m mai multe informa\u021bii detaliate din cercet\u0103rile viitoare. <span style=\"color: #ff6600\">[1]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Deficitul de vitamina D este asociat cu o serie de riscuri pentru s\u0103n\u0103tate, inclusiv <strong>transpira\u021bie excesiv\u0103, acnee \u0219i vedere \u00eence\u021bo\u0219at\u0103<\/strong>. Totu\u0219i, nu exist\u0103 suficiente dovezi \u0219tiin\u021bifice pentru a-i sus\u021bine impactul acestor probleme.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_domenii_ale_vietii_in_care_aportul_de_vitamina_D_poate_fi_benefic\"><\/span>3 domenii ale vie\u021bii \u00een care aportul de vitamina D poate fi benefic<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aportul optim de vitamina D este important pentru starea general\u0103 de s\u0103n\u0103tate. Importan\u021ba sa cre\u0219te odat\u0103 cu exerci\u021biile deoarece sus\u021bine func\u021biile oaselor \u0219i mu\u0219chilor. \u00cen plus, v\u0103 poate ajuta s\u0103 v\u0103 concentra\u021bi sau s\u0103 rezolva\u021bi un puzzle dificil datorit\u0103 efectului s\u0103u asupra func\u021biilor cognitive.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Sustine_sanatatea_fizica\"><\/span>1. Sus\u021bine s\u0103n\u0103tatea fizic\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nivelurile optime de vitamina D vor avea efecte benefice asupra s\u0103n\u0103t\u0103\u021bii \u00een mai multe moduri. Conform studiilor, poate ajuta la <strong>protejarea \u00eempotriva bolilor sezoniere comune,<\/strong> dar poate ajuta \u0219i la prevenirea debutului problemelor grave de s\u0103n\u0103tate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. 1 O imunitate mai puternic\u0103<\/h3>\n\n\n\n<p>\u00cen primul r\u00e2nd, vitamina D <strong>sus\u021bine func\u021bia imunitar\u0103, care ac\u021bioneaz\u0103 ca un scut de protec\u021bie.<\/strong> Acest lucru v\u0103 face mai rezisten\u021bi la virusuri, bacterii \u0219i al\u021bi patogeni care \u00eencearc\u0103 s\u0103 str\u0103pung\u0103 acest scut \u0219i s\u0103 provoace probleme de s\u0103n\u0103tate. Ca rezultat, aportul suficient al acestei substan\u021be poate ajuta la protejarea \u00eempotriva apari\u021biei r\u0103celilor, gripei \u0219i a altor boli respiratorii. <span style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Un alt mod de a stimula imunitatea este terapia cu ap\u0103 rece. Pute\u021bi citi tot ce trebui s\u0103 \u0219ti\u021bi despre ea \u00een articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-obineti-o-imunitate-mai-puternica-datorita-terapiei-cu-apa-rece\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cum s\u0103 ob\u021bine\u021bi o imunitate mai puternic\u0103 datorit\u0103 terapiei cu ap\u0103 rece?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. 2 Sus\u021bine s\u0103n\u0103tatea inimii<\/h3>\n\n\n\n<p>Vitamina D poate avea \u0219i efecte antiinflamatorii, unul din factorii care pot fi<strong> beneficii pentru s\u0103n\u0103tatea inimii.<\/strong> Studiile sugereaz\u0103 c\u0103 un aport suficient de vitamina D poate ajuta \u0219i la protejarea \u00eempotriva hipertensiunii arteriale (hipertensiune) \u0219i a altor boli cardiovasculare. \u00centr-un studiu, participan\u021bii cu un nivel mare din acest micronutrient au un&nbsp;<strong>risc cu<\/strong> <strong>60% mai redus de dezvoltare a bolilor cardiace<\/strong> \u00een compara\u021bie cu cei cu un nivel mai sc\u0103zut de vitamina D. <span style=\"color: #ff6600\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. 3 Poate reduce riscul dezvolt\u0103rii anumitor tipuri de cancer<\/h3>\n\n\n\n<p>Cercet\u0103torii au descoperit \u0219i o leg\u0103tur\u0103 \u00eentre nivelul de vitamina D \u0219i o inciden\u021b\u0103 mai sc\u0103zut\u0103 a dezvolt\u0103rii anumitor tipuri de cancer. Au descoperit, de exemplu, c\u0103 persoanele cu un nivel mai mare de vitamina D \u00een s\u00e2nge <strong>prezentau jum\u0103tate din riscul de a dezvolta cancer de colon<\/strong> \u00een compara\u021bie cu cei cu un nivel mai redus. Sunt necesare mai multe cercet\u0103ri \u00een acest domeniu, dar rezultatele cercet\u0103rilor desf\u0103\u0219urate p\u00e2n\u0103 \u00een prezent sunt promi\u021b\u0103toare. <span style=\"color: #ff6600\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. 4 Reduce riscul dezvolt\u0103rii diabetului de tip 2<\/h3>\n\n\n\n<p>Vitamina D are un efect pozitiv asupra func\u021bion\u0103rii pancreasului, care produce <strong>insulina necesar\u0103 pentru reglarea zah\u0103rului din s\u00e2nge.<\/strong> Conform studiilor, suplimentarea acestei substan\u021be a dus la \u00eembun\u0103t\u0103\u021birea sensibilit\u0103\u021bii \u021besutului la insulin\u0103 (sensibilitate la insulin\u0103). De exemplu, persoanele cu diabet de tip 2 cu deficit de vitamina D <strong>au sim\u021bi o \u00eembun\u0103t\u0103\u021bire cu 60% \u00een aceast\u0103 privin\u021b\u0103.<\/strong> Nivelul adecvat al acestui micronutrient contribuie la protejarea \u00eempotriva rezisten\u021bei la insulin\u0103, care este un factor de risc pentru diabetul de tip 2. <span style=\"color: #ff6600\">[17] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 sunte\u021bi interesa\u021bi de alte moduri de a accelera metabolismul zah\u0103rului, citi\u021bi articolul nostru&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-cresteti-sensibilitatea-la-insulina-si-cum-sa-preveniti-rezistenta-la-insulina\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong> Sensibilitate la insulin\u0103 &#8211; Cum s\u0103 cre\u0219te\u021bi sensibilitatea la insulin\u0103 \u0219i cum s\u0103 preveni\u021bi rezisten\u021ba la insulin\u0103?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/10\/iStock-1330882492-1124x750.jpg\" alt=\"Efectele vitaminei D\" class=\"wp-image-396388\" style=\"width:843px;height:563px\" title=\"Efectele vitaminei D\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1330882492-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1330882492-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1330882492-1536x1025.jpg 1536w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Contribuie_la_mentinerea_functiilor_cognitive_si_a_sanatatii_psihice\"><\/span>2. Contribuie la men\u021binerea func\u021biilor cognitive \u0219i a s\u0103n\u0103t\u0103\u021bii psihice<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Un aport suficient de vitamina D este important nu doar pentru creierul copiilor \u00een cre\u0219tere, ci \u0219i pentru adul\u021bi, despre care cercet\u0103rile au ar\u0103tat c\u0103 poate ajuta la men\u021binerea unui sistem nervos s\u0103n\u0103tos \u0219i a func\u021biilor creierului. Este asociat \u0219i cu efecte benefice asupra psihicului.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. 1 Reduce riscul apari\u021biei bolilor neurologice<\/h3>\n\n\n\n<p>S-a demonstrat prin studii c\u0103 vitamina D are un efect pozitiv asupra sistemului nervos, care controleaz\u0103 func\u021bionarea tuturor organelor. Probabil acest lucru se datoreaz\u0103 <strong>abilit\u0103\u021bii de a proteja celulele nervoase<\/strong> (neuronii) \u00eempotriva deterior\u0103rii cauzate de stresul oxidativ \u0219i alte influen\u021be negative. <span style=\"color: #ff6600\">[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00centr-un studiu, cre\u0219terea nivelului de vitamina D peste 30 ng\/ml a dus la un <strong>risc mai sc\u0103zut de<\/strong> <b>dezvoltare a bolii Alzheimer sau Parkinson \u0219i a sclerozei multiple.<\/b> La persoanele peste 65, a avut un efect pozitiv asupra men\u021binerii s\u0103n\u0103t\u0103\u021bii func\u021biilor cognitive precum <strong>memoria \u0219i g\u00e2ndirea.<\/strong> De asemenea, vitamina D este folosit\u0103 de obicei \u0219i ca parte dintr-o abordare cuprinz\u0103toare pentru gestionarea acestor boli. <span style=\"color: #ff6600\">[1, 18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru a afla ce altceva poate \u00eembun\u0103t\u0103\u021bi memoria \u0219i alte func\u021bii ale creierului, citi\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-imbunatatiti-puterea-de-concentrare-si-sa-va-concentrati-la-serviciu-si-in-timp-ce-studiati\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cum s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi \u0219i s\u0103 v\u0103 men\u021bine\u021bi concentrarea \u00een timpul serviciului \u0219i studiilor?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. 2 Sus\u021bine s\u0103n\u0103tatea psihic\u0103<\/h3>\n\n\n\n<p>Nivelul optim de vitamina D este asociat \u0219i cu efecte pozitive asupra <strong>s\u0103n\u0103t\u0103\u021bii psihice, dispozi\u021biei \u0219i bun\u0103st\u0103rii generale.<\/strong> Totu\u0219i, cele mai bune rezultate ale studiilor au fost ob\u021binute c\u00e2nd este combinat\u0103 cu activitatea fizic\u0103. Prin urmare, nu este foarte clar c\u00e2t de mare a fost rolul supliment\u0103rii vitaminei D \u00een acest caz. <span style=\"color: #ff6600\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Administrarea vitaminei D este frecvent\u0103 \u0219i \u00een cazul persoanelor diagnosticate cu depresie ca parte a unei abord\u0103ri cuprinz\u0103toare. De exemplu, \u00eentr-un studiu s-a observat o&nbsp;<strong>\u00eembun\u0103t\u0103\u021bire cu<\/strong> <strong>42% a simptomelor<\/strong> dup\u0103 administrarea a 4000 IU de vitamina D timp de o lun\u0103 urmat\u0103 de dou\u0103 luni de 2000 IU. <span style=\"color: #ff6600\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v\u0103 \u00eentreba\u021bi ce alte substan\u021be pot ajuta la men\u021binerea st\u0103rii de bine psihice, citi\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/adaptogenii-substante-naturale-care-ajuta-la-gestionarea-stresului\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Adaptogenii: substan\u021be naturale care ajut\u0103 la gestionarea stresului.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/10\/IMG_6851-2-1124x750.jpg\" alt=\"Efectele vitaminei D asupra psihicului\" class=\"wp-image-396408\" style=\"width:843px;height:563px\" title=\"Efectele vitaminei D asupra psihicului\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_6851-2-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_6851-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_6851-2-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_6851-2-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Contribuie_la_o_performanta_sportiva_mai_buna\"><\/span>3. Contribuie la o performan\u021b\u0103 sportiv\u0103 mai bun\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Efectul pozitiv al vitaminei D asupra s\u0103n\u0103t\u0103\u021bii oaselor \u0219i func\u021biilor mu\u0219chilor vorbe\u0219te de la sine. Pur \u0219i simplu avem nevoie de aceast\u0103 substan\u021b\u0103 pentru mi\u0219care. Sportivii care \u00ee\u0219i doresc cele mai bune rezultate ar trebui s\u0103 se asigure c\u0103 au un aport adecvat de vitamina D \u0219i s\u0103 verifice \u00een mod regulat nivelul de vitamina D din organism.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Care sunt principalele beneficii ale vitaminei D pentru sportivi conform cercet\u0103rilor?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Favorizeaz\u0103<strong> men\u021binerea s\u0103n\u0103t\u0103\u021bii oaselor,<\/strong> care sunt mai rezistente la fracturi.<\/li>\n\n\n\n<li>Contribuie la <strong>func\u021bionarea optim\u0103 a mu\u0219chilor.<\/strong><\/li>\n\n\n\n<li>Este implicat\u0103 \u00een <strong>dezvoltarea de noi celule musculare<\/strong> \u0219i \u00een cre\u0219terea volumului celor existente.<\/li>\n\n\n\n<li>Gra\u021bie propriet\u0103\u021bilor sale, poate<strong> \u00eembun\u0103t\u0103\u021bi contrac\u021bia muscular\u0103<\/strong> \u0219i for\u021ba.<\/li>\n\n\n\n<li>Este asociat\u0103 \u0219i cu un <strong>efect benefic asupra VO2max,<\/strong> un parametru privind utilizarea eficient\u0103 a oxigenului. <span style=\"color: #ff6600\">[7] <\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0218i magneziul este important pentru sportivi. Pentru a afla mai multe despre acest mineral, citi\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/magneziul-un-mineral-esential-pentru-sanatate-si-pentru-masa-musculara-2\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Crampe, oboseala, iritabilitate. Ce altceva mai afecteaz\u0103 lipsa magneziului?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/10\/pero-720-1124x750.jpg\" alt=\"Efectele vitamine D asupra performan\u021bei sportive\" class=\"wp-image-396427\" style=\"width:843px;height:563px\" title=\"Efectele vitamine D asupra performan\u021bei sportive\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/pero-720-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/pero-720-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/pero-720-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/pero-720.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_suplimentati_vitamina_D\"><\/span>Cum suplimenta\u021bi vitamina D?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nu este o coinciden\u021b\u0103 faptul c\u0103 vitamina D este denumit\u0103<strong> vitamina soarelui.<\/strong> O ob\u021binem \u00een special din razele UVB. C\u00e2nd ne afl\u0103m \u00een aer liber, combin\u0103m expunerea pl\u0103cut\u0103 la soare cu producerea util\u0103 a acestei substan\u021be. Totu\u0219i, nu exist\u0103 \u00eentotdeauna suficient soare, deci intervin sursele alimentare \u0219i suplimentele.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Vitamina D de la soare<\/h3>\n\n\n\n<p>Radia\u021biile solare (UVB) sunt <strong>cea mai natural\u0103 surs\u0103 de vitamina D.<\/strong> C\u00e2nd razele soarelui ne ating pielea, substan\u021ba 7-dehidrocolesterol \u00eencepe s\u0103 le absoarb\u0103, care este apoi convertit\u0103 \u00een vitamina D3. Din aceasta, prin procesele metabolice se formeaz\u0103 <strong>calcitriolul activ biologic<\/strong>. Totu\u0219i, nu ne putem baza 100% pe produc\u021bia de vitamina D din piele. De fapt este influen\u021bat\u0103 de o serie de factori externi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ce poate afecta negativ produc\u021bia de vitamina D din piele?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sezonier:<\/strong> toamna \u0219i iarna, petrecem mai mult timp \u00een interior \u0219i punem pe noi mai multe straturi de \u00eembr\u0103c\u0103minte. De asemenea, soarele str\u0103luce\u0219te mai pu\u021bin \u00een aceast\u0103 perioad\u0103. Acest lucru reduce expunerea pielii la razele UVB.<\/li>\n\n\n\n<li><strong>Moment al zilei:<\/strong> razele soarelui sunt cele mai puternice \u00eentre 10:00 \u0219i 14:00. Dac\u0103 ie\u0219im diminea\u021ba \u0219i seara, este posibil ca sinteza vitaminei D s\u0103 fie mai pu\u021bin eficient\u0103.<\/li>\n\n\n\n<li><strong>Altitudine:<\/strong> la altitudini mari, razele UVB sunt \u00een general mai puternice \u0219i mai eficiente.<\/li>\n\n\n\n<li><strong>Poluarea aerului:<\/strong> aceasta reduce distan\u021ba de ac\u021biune a razelor UVB \u0219i impactul lor asupra pielii.<\/li>\n\n\n\n<li><strong>Pigmentarea pielii:<\/strong> pigmentul pielii melanina poate absorbi radia\u021biile UVB , reduc\u00e2nd produc\u021bia de vitamina D din piele. Persoanele cu o piele mai \u00eenchis\u0103 la culoare natural produc mai pu\u021bin\u0103 vitamina D \u00een piele.<\/li>\n\n\n\n<li><strong>Folosirea cremelor cu SPF ridicat:<\/strong> prin protejarea pielii de efectele negative ale soarelui, reducem par\u021bial \u0219i abilitatea de a produce vitamina D \u00een mod natural. <span style=\"color: #ff6600\">[22]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sunt implica\u021bi at\u00e2t de mul\u021bi factori \u00eenc\u00e2t este greu de recomandat o anume perioad\u0103 de timp petrecut\u0103 la soare pentru a ob\u021bine o cantitate suficient\u0103 de vitamina D. Totu\u0219i, cea mai r\u0103sp\u00e2ndit\u0103 opinie este c\u0103 \u00een general este suficient s\u0103 petrece\u021bi <strong>5-30 minute la soare<\/strong> cu piele expus\u0103 (extremit\u0103\u021bile superioare \u0219i inferioare) \u00eentre 10:00 \u0219i 16:00 de cel pu\u021bin 2 ori pe s\u0103pt\u0103m\u00e2n\u0103. <span style=\"color: #ff6600\">[30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Probabil deja v-a\u021bi g\u00e2ndit s\u0103 suplimenta\u021bi aportul acestei vitamine \u00een timpul lunilor de iarn\u0103 prin vizitarea solarului. Deocamdat\u0103, exper\u021bii nu consider\u0103 mersul la <strong>solariu un mod bun de a stimula produc\u021bia de vitamina D.<\/strong> De\u0219i vitamina D este sintetizat\u0103 \u00een piele datorit\u0103 razelor UVB artificiale, este de asemenea dificil de determinat c\u00e2t timp trebuie petrecut acolo pentru a evita arsurile sau punerea \u00een pericol a pielii \u00een alt mod. <span style=\"color: #ff6600\">[23]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"747\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/10\/iStock-1211311866-scaled-e1665387283260-1124x747.jpg\" alt=\"Vitamina D de la soare\" class=\"wp-image-396443\" style=\"width:843px;height:560px\" title=\"Vitamina D de la soare\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1211311866-scaled-e1665387283260-1124x747.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1211311866-scaled-e1665387283260-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1211311866-scaled-e1665387283260-1536x1021.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1211311866-scaled-e1665387283260-2048x1361.jpg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1211311866-scaled-e1665387283260-768x511.jpg 768w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Vitamina D din alimente<\/h3>\n\n\n\n<p>Vitamina D nu se g\u0103se\u0219te \u00een fructe \u0219i <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/legume\/\" class=\"ek-link\">legume<\/a>, deci unde se g\u0103se\u0219te? Cele mai bune surse includ <strong>uleiul de pe\u0219te \u0219i g\u0103lbenu\u0219ul de ou.<\/strong> Aceste alimente ofer\u0103 \u0219i gr\u0103simi, importante pentru absorb\u021bia optim\u0103 a acestui nutrient. Dar \u00een acela\u0219i timp, re\u021bine\u021bi c\u0103 acestea <strong>con\u021bin multe calorii.<\/strong> \u00cen cazul uleiului din ficat de cod, de exemplu, este recomandat\u0103 administrarea cu lingura.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De asemenea, g\u0103si\u021bi o cantitate substan\u021bial\u0103 a acestei substan\u021be \u00een <strong>ciupercile \u0219i lichenii expu\u0219i la radia\u021biile UVB.<\/strong> Ca rezultat, produc vitamina D \u00eentr-un mod similar cu al pielii. Totu\u0219i, fiecare ciuperc\u0103 \u0219i lichen poate con\u021bine o cantitate diferit\u0103 a acestei substan\u021be, deci nu ne putem baza \u00een \u00eentregime pe ele.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0218i uleiul de m\u0103sline este considerat de mul\u021bi o surs\u0103 de vitamina D. Totu\u0219i, este recomandat mai mult pentru a \u00eembun\u0103t\u0103\u021bi absorb\u021bia acestei substan\u021be. Nu o con\u021bine \u00een mod natural. Nici m\u0103car berea, considerat\u0103 de mul\u021bi o b\u0103utur\u0103 cu multivitamine, nu este bogat\u0103 \u00een acest nutrient.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De asemenea, pute\u021bi g\u0103si pe pia\u021b\u0103 <strong>alimente<\/strong>&nbsp;<strong>fortificate cu vitamina D.<\/strong> Cel mai des acestea sunt produse lactate, cereale sau b\u0103uturi pe baz\u0103 de plante \u0219i deserturi. Le pute\u021bi distinge dup\u0103 faptul c\u0103 pute\u021bi g\u0103si informa\u021bii cu privire la fortificarea cu vitamina D pe ambalaj.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Cele mai bogate surse alimentare de vitamina D<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Aliment<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Cantitate de vitamina D per 100g<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Ulei din ficat de cod<\/td><td class=\"has-text-align-center\" data-align=\"center\">250 \u00b5g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ciuperci care cresc \u00een lumina soarelui<\/td><td class=\"has-text-align-center\" data-align=\"center\">26.2 \u00b5g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Somon<\/td><td class=\"has-text-align-center\" data-align=\"center\">10.9 \u00b5g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">G\u0103lbenu\u0219 de ou<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.4 \u00b5g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.ro\/sardine-in-suc-propriu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Sardine<\/a> (conservate \u00een ap\u0103)<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.8 \u00b5g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.ro\/ton-in-suc-propriu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ton<\/a> (conservat \u00een ap\u0103)<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.2 \u00b5g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Lapte \u00eembog\u0103\u021bit cu vitamina D<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u00b5g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Surse de valori nutri\u021bionale: <span style=\"color: #ff6600\">[24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Suplimente alimentare cu vitamina D<\/h3>\n\n\n\n<p>Suplimentele cu vitamina D sunt alegerea ideal\u0103 pentru <strong>persoanele care nu consum\u0103 \u00een mod regulat ulei de pe\u0219te \u0219i alte surse alimentare care con\u021bin aceast\u0103 substan\u021b\u0103.<\/strong> De asemenea, sunt utile toamna \u0219i iarna \u0219i \u00een restul anului c\u00e2nd ne protej\u0103m pielea cu produse de protec\u021bie solar\u0103. Acest lucru va ajuta la asigurarea unui aport adecvat de vitamina D pe termen lung.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Care vitamina D este cea mai bun\u0103?<\/h4>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li><strong>Ergocalciferol (vitamina D2):<\/strong> vitamina D provenit\u0103 din surse de origine vegetal\u0103.<\/li>\n\n\n\n<li><strong>Colecalciferol (vitamina D3):<\/strong> de obicei provine din surse de origine animal\u0103. Excep\u021bia este <a href=\"https:\/\/gymbeam.ro\/bio-vitamina-d3-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamina D3 provenit\u0103 din licheni<\/a>. Studiile sugereaz\u0103 c\u0103 aceast\u0103 form\u0103 este mai eficient\u0103 \u00een cre\u0219terea nivelului \u00een organism de vitamina D3 dec\u00e2t varianta D2. <span style=\"color: #ff6600\">[2, 15]<\/span><\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pute\u021bi lua vitamina D2 sau D3 sub form\u0103 de <strong>tablete, capsule sau ca vitamina D lichid\u0103<\/strong> sub form\u0103 de pic\u0103turi sau ulei din ficat de cod. De asemenea, pe pia\u021b\u0103 exist\u0103 \u0219i sprayuri sau creme cu vitamina D care se pot aplica direct pe piele.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Cea mai bun\u0103 \u0219i mai potrivit\u0103 vitamina D:<\/h4>\n\n\n\n<p>C\u00e2nd v\u0103 g\u00e2ndi\u021bi ce form\u0103 de vitamina D s\u0103 alege\u021bi, <strong>opta\u021bi \u00eentotdeauna pentru cele mai disponibile D3.<\/strong> De voi depinde dac\u0103 alege\u021bi vitamina D3 sub form\u0103 de pic\u0103turi, capsule sau tablete. Un supliment cu <strong>vitamina D lipozomal\u0103<\/strong> garanteaz\u0103 absorb\u021bia mare \u00een organism. \u00centr-un astfel de produs, este ata\u0219at\u0103 de lipozomi, care o pot transfera \u00een tractul digestiv, duc\u00e2nd la o absorb\u021bie mai eficient\u0103 a acestei substan\u021be.<span style=\"color: #ff6600\"> [15, 26]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/10\/Vitamin-D3-2-1124x749.jpg\" alt=\"Suplimente alimentare cu vitamina D\" class=\"wp-image-396462\" style=\"width:843px;height:562px\" title=\"Suplimente alimentare cu vitamina D\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/Vitamin-D3-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/Vitamin-D3-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/Vitamin-D3-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/Vitamin-D3-2-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Cum se administreaz\u0103 vitamina D?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00cen cercet\u0103ri, cel mai des ve\u021bi \u00eent\u00e2lni o doz\u0103 recomandat\u0103 de <strong>1000-2000 IU de vitamina D3 pe zi.<\/strong> Acest aport ar trebui s\u0103 fie suficient pentru majoritatea popula\u021biei pentru a men\u021bine un nivel optim de vitamina D \u00een s\u00e2nge. <span style=\"color: #ff6600\">[15]<\/span><\/li>\n\n\n\n<li>Pentru sus\u021binerea maxim\u0103 a s\u0103n\u0103t\u0103\u021bii oaselor, vitamina D ar trebui combinat\u0103 cu <a href=\"https:\/\/gymbeam.ro\/calciu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">calciu<\/a> \u0219i <a href=\"https:\/\/gymbeam.ro\/vitamina-k2-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamina K<\/a>.<\/li>\n\n\n\n<li>Vitamina D este solubil\u0103 \u00een gr\u0103sime, deci ar trebui administrat\u0103 \u00een timpul unei mese care con\u021bine gr\u0103simi.<\/li>\n\n\n\n<li>Un aport de 1000 IU cre\u0219te 25-hidroxivitamina D monitorizat\u0103 cu o medie de 15-25 nmol\/l c\u00e2nd se administreaz\u0103 regulat mai multe s\u0103pt\u0103m\u00e2ni spre luni.<span style=\"color: #ff6600\"> [16]<\/span><\/li>\n\n\n\n<li>\u00cen Statele Unite \u0219i Canada, limita superioar\u0103 a aportului este considerat\u0103 a fi de 4000 IU pe zi. <span style=\"color: #ff6600\">[15]<\/span><\/li>\n\n\n\n<li>Dac\u0103 v-a\u021bi <a href=\"https:\/\/gymbeam.ro\/vitamin-d-test-cerascreen.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>m\u0103surat nivelul de vitamina D<\/strong><\/a> din s\u00e2nge \u0219i apoi a\u021bi \u00eenceput suplimentarea, este o idee bun\u0103 s\u0103 face\u021bi un alt test dup\u0103 c\u00e2teva luni pentru a vedea rezultatele \u0219i dac\u0103 a meritat efortul.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Aportul_zilnic_recomandat_de_vitamina_D\"><\/span>Aportul zilnic recomandat de vitamina D<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Autoritatea European\u0103 pentru Siguran\u021ba Alimentar\u0103 (EFSA)<\/strong> recomand\u0103 un aport zilnic de <strong>15 \u00b5g (600 IU)<\/strong> de&nbsp; vitamina D de la v\u00e2rsta de un an. Aceea\u0219i doz\u0103 se aplic \u0219i femeilor \u00eens\u0103rcinate, care al\u0103pteaz\u0103 sau aflate la menopauz\u0103. <span style=\"color: #ff6600\">[19]<\/span><\/li>\n\n\n\n<li><strong>Societatea privind nutri\u021bia \u021b\u0103rilor vorbitoare de german\u0103 (DACH)<\/strong> recomand\u0103 un aport zilnic de <strong>20 \u00b5g (800 IU)<\/strong> de vitamina D de la v\u00e2rsta de un an. Pentru femeile \u00eens\u0103rcinate sau care al\u0103pteaz\u0103 se aplic\u0103 aceea\u0219i cantitate. <span style=\"color: #ff6600\">[20]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Av\u00e2nd \u00een vedere c\u00e2t de mult\u0103 influen\u021b\u0103 au localizarea geografic\u0103, anotimpul sau altitudinea asupra produc\u021biei naturale de vitamina D, este <strong>dificil de determinat doza exact\u0103 care ar r\u0103spunde nevoilor tuturor.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Societatea de Endocrinologie, spre exemplu, declar\u0103 c\u0103, pentru a men\u021bine un nivel s\u0103n\u0103tos de vitamina D peste 75 nmol\/L (30 ng\/ml), este necesar un aport zilnic de aproximativ <strong>37.5-50 \u03bcg de vitamina D<\/strong>, care este echivalentul a <strong>1500-2000 IU.<\/strong> <span style=\"color: #ff6600\">[21]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/10\/iStock-468327978-1124x749.jpg\" alt=\"Care este aportul recomandat de vitamina D?\" class=\"wp-image-396477\" style=\"width:843px;height:562px\" title=\"Care este aportul recomandat de vitamina D?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-468327978-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-468327978-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-468327978-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-468327978-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Ce se poate \u00eent\u00e2mpla dup\u0103 o supradoz\u0103 de vitamina D?<\/h3>\n\n\n\n<p>De\u0219i <strong>supradoza de <\/strong><strong>vitamina D <\/strong>(hipervitaminoz\u0103) nu este frecvent\u0103, se poate \u00eent\u00e2mpla. Prin urmare, este cu siguran\u021b\u0103 o idee bun\u0103 s\u0103 cunoa\u0219te\u021bi riscurile asociate cu aportul excesiv al acestui nutrient. De regul\u0103, acest lucru apare de obicei atunci c\u00e2nd doza recomandat\u0103 a suplimentului nu este respectat\u0103 \u0219i este dep\u0103\u0219it\u0103 de mai multe ori.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>C\u00e2nd exist\u0103 un exces de vitamina D \u00een organism,<\/strong> poate ap\u0103rea<strong> hipercalcemia <\/strong>(nivel ridicat de calciu \u00een s\u00e2nge), care se manifest\u0103 prin grea\u021b\u0103, v\u0103rs\u0103turi, sl\u0103biciune muscular\u0103, deshidratare sau sete nestins\u0103. Prin urmare, regula de baz\u0103 de a nu exagera se aplic\u0103 \u0219i vitaminei D. <span style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Un caz \u00eenfior\u0103tor de supradoz\u0103 cu aceast\u0103 substan\u021b\u0103 este al unui culturist brazilian care \u0219i-a injectat zilnic 50,000 IU de vitamina D3 \u00een corp timp de 2 ani. Acest lucru a provocat cantit\u0103\u021bi mari de calciu care au circulat prin organismul s\u0103u \u0219i <strong>depozite ale acestui mineral \u00een tendoane, rinichi \u0219i \u00een mu\u0219chii pectorali unde \u0219i-a injectat vitamina D.<\/strong> \u00cen plus, avea o pancreatit\u0103 periculoas\u0103 \u0219i pietre la rinichi. Ca rezultat, a trebuit s\u0103 fie supus unui tratament excesiv, inclusiv mai multe \u0219edin\u021be de dializ\u0103, pentru a reveni la normal. <span style=\"color: #ff6600\">[27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Este posibil s\u0103 lua\u021bi o supradoz\u0103 de vitamina D de la soare?<\/h4>\n\n\n\n<p>Probabil v-a\u021bi \u00eentrebat \u0219i dac\u0103 expunerea la soare poate provoca o supradoz\u0103 de vitamina D. <strong>Din fericire, organismele noastre au un mecanism de autoreglare care stopeaz\u0103 produc\u021bia de vitamina D atunci c\u00e2nd nu mai este necesar\u0103,<\/strong> deci nu trebuie s\u0103 v\u0103 \u00eengrijora\u021bi. Totu\u0219i, se recomand\u0103 s\u0103 v\u0103 proteja\u021bi pielea \u0219i s\u0103 nu o expune\u021bi prea mult la soare f\u0103r\u0103 protec\u021bie SPF. <span style=\"color: #ff6600\">[28]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Recapitulare_finala_la_ce_este_utila_vitamina_D\"><\/span>Recapitulare final\u0103: la ce este util\u0103 vitamina D?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Contribuie la absorb\u021bia normal\u0103 a calciului \u0219i fosforului.<\/li>\n\n\n\n<li>Sus\u021bine men\u021binerea nivelului normal de calciu din s\u00e2nge.<\/li>\n\n\n\n<li>Ajut\u0103 la men\u021binerea s\u0103n\u0103t\u0103\u021bii oaselor.<\/li>\n\n\n\n<li>Implicat\u0103 \u00een sus\u021binerea func\u021bion\u0103rii corecte a mu\u0219chilor.<\/li>\n\n\n\n<li>Contribuie la men\u021binerea s\u0103n\u0103t\u0103\u021bii din\u021bilor.<\/li>\n\n\n\n<li>Sus\u021bine func\u021bionarea optim\u0103 a sistemului imunitar.<\/li>\n\n\n\n<li>Implicat\u0103 \u00een procesul de diviziune celular\u0103.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_ar_trebui_sa_retineti\"><\/span>Ce ar trebui s\u0103 re\u021bine\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nivelul adecvat de vitamina D din organism este important pentru s\u0103n\u0103tatea oaselor, func\u021bionarea optim\u0103 a mu\u0219chilor \u0219i a sistemului imunitar. Este asociat cu <strong>men\u021binerea st\u0103rii generale de s\u0103n\u0103tate \u0219i joac\u0103 un rol \u0219i \u00een performan\u021ba sportiv\u0103 \u0219i \u00een men\u021binerea func\u021biilor normale ale creierului.<\/strong> O caren\u021b\u0103 de vitamina D v\u0103 poate afecta s\u0103n\u0103tatea \u00een mod negativ \u00een mai multe moduri.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Lumina soarelui, sursele alimentare \u0219i suplimentele pot ajuta cu un aport optim al vitaminei D. Este important s\u0103 alege\u021bi o form\u0103 cu absorb\u021bie bun\u0103 a vitaminei D3.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v-a pl\u0103cut acest articol \u0219i a\u021bi ob\u021binut informa\u021bii utile, v\u0103 rug\u0103m s\u0103-l distribui\u021bi prietenilor. Pot afla \u0219i ei de ce este vitamina D at\u00e2t de important\u0103 pentru s\u0103n\u0103tate.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/vitamin-d\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamin D\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/calcium\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tCalcium\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Vitamina D sus\u021bine s\u0103n\u0103tatea oaselor, func\u021bionarea corect\u0103 a mu\u0219chilor \u0219i imunitatea. Cantit\u0103\u021bi suficiente ale acestei substan\u021be sunt importante \u0219i pentru performan\u021ba sportiv\u0103. Care sunt sursele de vitamina D \u0219i care sunt riscurile deficitului de vitamina D?<\/p>\n","protected":false},"author":129,"featured_media":396243,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[71],"tags":[7358,7628,6506,7568],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-403014","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-sisteme-de-nutritie","8":"tag-nutritie","9":"tag-sanatate","10":"tag-suplimente-nutritive","11":"tag-vitamine","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Vitamina D: De ce este at\u00e2t de important\u0103, ce \u00eei cauzeaz\u0103 deficitul \u0219i cum s\u0103 o supliment\u0103m? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Vitamina D sus\u021bine s\u0103n\u0103tatea oaselor, func\u021bionarea mu\u0219chilor \u0219i imunitatea. 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