Vitamín D

Obrázok: macrovector

Vitamín D je esenciálny vitamín rozpustný v tukoch, ktorý syntetizuje naša pokožka, keď je vystavená slnku. Prospieva nám v mnohých smeroch, od zdravia kostí až po ovplyvnenie nálady.

AKA
Cholecalciferol (Vit. D3), Ergocalciferol (Vit. D2)

Zhrnutie

Vitamín D je živina rozpustná v tukoch. Je to jeden z 24 mikronutrientov kritických pre prežitie človeka. Slnko je jeho hlavným prírodným zdrojom, ale vitamín D sa prirodzene nachádza aj v rybách a vajciach. Pridáva sa aj do mliečnych výrobkov.

Užívanie doplnkov vitamínu D je spojené s množstvom pozitív, napr.  zlepšenie kognitívnych funkcií, imunity, zdravia kostí a emočnej pohody. Suplementácia môže tiež znížiť riziko rakoviny, srdcových chorôb, cukrovky a roztrúsenej sklerózy. Ľudia s nedostatkom vitamínu D môžu po jeho doplnení  zaznamenať aj zvýšenie hladiny testosterónu.

Telo si vytvára vitamín D z cholesterolu za predpokladu dostatočného množstva UV žiarenia zo slnečného žiarenia. Dostatočné množstvo UV svetla prichádza zo slnka len vtedy, keď je UV index 3 alebo vyšší, čo sa celoročne vyskytuje len v blízkosti rovníka, medzi 37. rovnobežkou.

Väčšina ľudí nemá nedostatok vitamínu D, no nemajú ani optimálnu hladinu vitamínu D. Kvôli mnohým zdravotným výhodám  sa odporúča suplementácia vitamínu D, vždy ak v tele nie je optimálna hladina.

Ako užívať

Odporúčaná denná dávka vitamínu D je v súčasnosti stanovená na 400-800 IU/deň, čo je však pre dospelých príliš málo. Horná prípustná hladina príjmu v Spojených štátoch a Kanade je 4 000 IU/deň. Výskum naznačuje, že skutočná horná prípustná hladina príjmu je 10 000 IU/deň. Pre miernu suplementáciu je dostatočná dávka 1 000 – 2 000 IU vitamínu D3 na uspokojenie potrieb väčšiny populácie. Toto je najnižší rozsah účinných dávok. Vyššie dávky, na základe telesnej hmotnosti, sú v rozmedzí 20-80 IU/kg denne.

Viac sa odporúča suplementácia vitamínu D3 (cholekalciferol) ako suplementácia D2 (ergokalciferol), pretože D3 sa v tele využíva efektívnejšie.

Vitamín D by sa mal užívať denne spolu s jedlom obsahujúcim tuk. Je lepšie užívať ho ráno/doobeda. Dlhodobejšie večerné užívanie vitamínu D môže narušiť spánkový cyklus. 

Upozornenie

Pri predávkovaní môže vitamín D pôsobiť. Toxicita je sprostredkovaná zmenou metabolizmu vápnika, čo môže byť potenciálne smrteľné. Bez lekárskeho dohľadu by denná dávka nemala prekročiť 10 000 IU.

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