{"id":1479,"date":"2020-02-02T12:52:00","date_gmt":"2020-02-02T11:52:00","guid":{"rendered":""},"modified":"2024-05-28T16:50:47","modified_gmt":"2024-05-28T14:50:47","slug":"poznaj-korzysci-witaminy-d-drnaturalpl","status":"publish","type":"post","link":"https:\/\/drnatural.pl\/blog\/poznaj-korzysci-witaminy-d-drnaturalpl\/","title":{"rendered":"Witamina D- poznaj korzy\u015bci p\u0142yn\u0105ce z jej suplementowania"},"content":{"rendered":"\n<p><a href=\"https:\/\/drnatural.pl\/witaminy\/witamina-d\">Witamina D<\/a> produkowana jest na sk\u00f3rze, w wyniku ekspozycji na promieniowanie ultrafioletu B (UVB) pochodzenia s\u0142onecznego, przez co nazywana jest \u201ewitamin\u0105 s\u0142o\u0144ca\u201d. Witamina D jest rozpuszczalna w t\u0142uszczu. Mo\u017ce by\u0107 dostarczona do organizmu zar\u00f3wno przez sk\u00f3r\u0119 jak i podawana w formie suplementu \/ jedzenia.<\/p>\n\n\n\n<div class=\"wp-block-group is-vertical is-layout-flex wp-container-core-group-is-layout-8cf370e7 wp-block-group-is-layout-flex\">\n<p>Zakres referencyjny<\/p>\n\n\n\n<p>Wed\u0142ug wytycznych US Institute of Medicine poziom witaminy D przedstawia si\u0119 nast\u0119puj\u0105co:<\/p>\n<\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>&lt; 12.5 ng\/ml \u2013 du\u017cy niedob\u00f3r<\/li>\n\n\n\n<li>12.5 \u2013 29 ng\/ml \u2013 niedob\u00f3r<\/li>\n\n\n\n<li>30 \u2013 50 ng\/ml \u2013 poziom nieadekwatny<\/li>\n\n\n\n<li>50 \u2013 75 ng\/ml \u2013 optymalny poziom<\/li>\n\n\n\n<li>> 75 ng\/ml \u2013 ok, bez wi\u0119kszych korzy\u015bci zdrowotnych<\/li>\n\n\n\n<li>> 180 ng\/ml \u2013 poziom toksyczny<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><a href=\"https:\/\/drnatural.pl\/supplife-witamina-d3-k2-mk-7-60-kapsulek\"><img decoding=\"async\" width=\"1920\" height=\"1080\" src=\"https:\/\/drnatural.pl\/blog\/wp-content\/uploads\/2024\/02\/sklep-witamina-D3-K2-1.jpg\" alt=\"Opakowanie suplementu diety Supp Life z witamin\u0105 D3+K2 MK-7 w br\u0105zowej butelce z etykiet\u0105, obok grafika promocyjna z napisem '-10% z kodem: BLOG10. Zam\u00f3w ju\u017c dzi\u015b sprawdzone produkty! Poczuj korzy\u015bci witaminy D3+K2.' oraz \u017c\u00f3\u0142tym przyciskiem 'SPRAWD\u0179' i ikon\u0105 klikaj\u0105cej d\u0142oni.\" class=\"wp-image-3365\" style=\"width:660px;height:auto\" srcset=\"https:\/\/drnatural.pl\/blog\/wp-content\/uploads\/2024\/02\/sklep-witamina-D3-K2-1.jpg 1920w, https:\/\/drnatural.pl\/blog\/wp-content\/uploads\/2024\/02\/sklep-witamina-D3-K2-1-300x169.jpg 300w, https:\/\/drnatural.pl\/blog\/wp-content\/uploads\/2024\/02\/sklep-witamina-D3-K2-1-1024x576.jpg 1024w, https:\/\/drnatural.pl\/blog\/wp-content\/uploads\/2024\/02\/sklep-witamina-D3-K2-1-768x432.jpg 768w, https:\/\/drnatural.pl\/blog\/wp-content\/uploads\/2024\/02\/sklep-witamina-D3-K2-1-1536x864.jpg 1536w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/><\/a><figcaption class=\"wp-element-caption\">Supplife &#8211; D3+K2<\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\">\u0179r\u00f3d\u0142a witaminy D<\/h2>\n\n\n\n<p>Aby uzyska\u0107 odpowiedni poziom witaminy D rozwa\u017c:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>spo\u017cywanie jej w formie suplementu D3<\/li>\n\n\n\n<li>przebywanie na s\u0142o\u0144cu 20-30 minut dziennie przy odkrytym 40% powierzchni cia\u0142a, co najmniej 3 razy w tygodniu<\/li>\n\n\n\n<li>wzbogacenie diety o: olej z w\u0105troby dorsza, \u017c\u00f3\u0142tka jaj, \u0142ososia<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Korzy\u015bci p\u0142yn\u0105ce z odpowiedniego poziomu witaminy D<\/h2>\n\n\n\n<p>Naukowo potwierdzone korzy\u015bci odpowiedniego poziomu witaminy D w organizmie to mi\u0119dzy innymi :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>lepsza regeneracja powysi\u0142kowa<\/li>\n\n\n\n<li>wy\u017cszy poziom testosteronu<\/li>\n\n\n\n<li>wzmocnienie uk\u0142adu odporno\u015bciowego<\/li>\n\n\n\n<li>zmniejszenie stan\u00f3w zapalnych po treningu<\/li>\n\n\n\n<li>obni\u017cone ryzyko wyst\u0119powania problem\u00f3w sercowych<\/li>\n\n\n\n<li>wy\u017cszy poziom VO2 max<\/li>\n\n\n\n<li>utrzymywanie prawid\u0142owej mineralizacji ko\u015bci i ochrona przed z\u0142amaniami<\/li>\n\n\n\n<li>przy\u015bpieszenie okresu regeneracji po kontuzjach i urazach<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Kiedy suplementowa\u0107 witamin\u0119 D<\/h2>\n\n\n\n<p>Ci\u0119\u017cko jest zapewni\u0107 odpowiedni poziom witaminy D bez odpowiedniej ekspozycji na s\u0142o\u0144ce oraz bez suplementacji, bazuj\u0105c na samym jedzeniu.<br>Dlatego przed przyst\u0105pieniem do suplementacji,<strong> zadaj sobie nast\u0119puj\u0105ce pytania:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Przebywasz na s\u0142o\u0144cu mniej ni\u017c 20-30 minut conajmniej 3 razy w tygodniu,\u00a0ods\u0142aniaj\u0105c przy tym 40% cia\u0142a?<\/strong><\/li>\n\n\n\n<li><strong>Czy wynik badania witaminy D 25(oh) jest mniejszy ni\u017c 50 ng\/ml?<\/strong><\/li>\n\n\n\n<li><strong>Dokuczaj\u0105 Ci cz\u0119ste b\u00f3le mi\u0119\u015bniowe i os\u0142abienie mi\u0119\u015bni?<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Je\u015bli na wi\u0119kszo\u015b\u0107 z powy\u017cszych pyta\u0144 odpowiedzia\u0142e\u015b \u201ctak\u201d, powiniene\u015b rozwa\u017cy\u0107 suplementacj\u0119 witamin\u0105 D i czerpa\u0107 z niej korzy\u015bci, kt\u00f3re opisa\u0142em powy\u017cej.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Jak suplementowa\u0107 witamin\u0119 D<\/h2>\n\n\n\n<p>2000 IU \u2013 taki poziom suplementacji jest optymalny, gdy og\u00f3lny poziom witaminy jest w normie. Jest to dawka podtrzymuj\u0105ca prawid\u0142owy poziom witaminy D w organizmie.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Niew\u0142a\u015bciwy poziom witaminy D<\/h2>\n\n\n\n<p>Przewlekle niskie st\u0119\u017cenia witaminy D w surowicy (&lt;10 ng \/ dL) mo\u017ce prowadzi\u0107 do krzywicy u dzieci i zmniejszenia g\u0119sto\u015bci ko\u015bci u doros\u0142ych. Natomiast objawy zwi\u0105zane z toksycznie wysokim poziomem to mi\u0119dzy innymi:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>zm\u0119czenie<\/li>\n\n\n\n<li>wymioty<\/li>\n\n\n\n<li>b\u00f3le g\u0142owy<\/li>\n\n\n\n<li>nudno\u015bci<\/li>\n\n\n\n<li>zaparcia<\/li>\n\n\n\n<li>b\u00f3l plec\u00f3w<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Podsumowanie<\/h2>\n\n\n\n<p>Niedob\u00f3r<a href=\"https:\/\/drnatural.pl\/witaminy\/witamina-d\"> witaminy D<\/a> dotyka znacznej cz\u0119\u015bci populacji, co w du\u017cym stopniu wynika z po\u0142o\u017cenia geograficznego naszego kraju.&nbsp;Ci\u0119\u017cko jest zapewni\u0107 odpowiedni poziom tylko z po\u017cywienia, cz\u0119sto musisz rozwa\u017cy\u0107 opcj\u0119 suplementowania.&nbsp;Witamina D mo\u017ce znacz\u0105co wp\u0142yn\u0105\u0107 na popraw\u0119 jako\u015bci Twojego zdrowia&nbsp;oraz polepszy\u0107 Twoj\u0105 form\u0119 fizyczn\u0105.\\<\/p>\n\n\n\n<p><a href=\"https:\/\/drnatural.pl\/witamina-d-normy-dzialanie-dawkowanie-przeciwwskazania-drnaturalpl\">DOWIEDZ SI\u0118 JESZCE WI\u0118CEJ O WITAMINIE D (klik)<\/a><\/p>\n\n\n\n<p>\u017ar\u00f3d\u0142a:<br><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/16197570?dopt=Abstract\" rel=\"nofollow\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/16197570?dopt=Abstract<br><\/a><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24398372?dopt=Abstract\" rel=\"nofollow\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24398372?dopt=Abstract<br><\/a><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18180395?dopt=Abstract\" rel=\"nofollow\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18180395?dopt=Abstract<br><\/a><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26853300?dopt=Abstract\" rel=\"nofollow\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26853300?dopt=Abstract<br><\/a><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23595134?dopt=Abstract\" rel=\"nofollow\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23595134?dopt=Abstract<br><\/a><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4539891\/\" rel=\"nofollow\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4539891\/<\/a><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p>Autor:&nbsp;<a style=\"box-sizing: border-box; color: #1e91cf; text-decoration-line: none;\" href=\"https:\/\/www.primenutrition.pl\/nasz-team\/\" target=\"_blank\" rel=\"noopener\">Tomek Biernat<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Witamina D produkowana jest na sk\u00f3rze, w wyniku ekspozycji na promieniowanie ultrafioletu B (UVB) pochodzenia s\u0142onecznego, przez co nazywana jest \u201ewitamin\u0105 s\u0142o\u0144ca\u201d. Witamina D jest rozpuszczalna w t\u0142uszczu. Mo\u017ce by\u0107 dostarczona do organizmu zar\u00f3wno przez &#8230; <\/p>\n<p class=\"read-more-container\"><a title=\"Witamina D- poznaj korzy\u015bci p\u0142yn\u0105ce z jej suplementowania\" class=\"read-more button\" href=\"https:\/\/drnatural.pl\/blog\/poznaj-korzysci-witaminy-d-drnaturalpl\/#more-1479\" aria-label=\"Read more about Witamina D- poznaj korzy\u015bci p\u0142yn\u0105ce z jej suplementowania\">czytaj wiecej&#8230;<\/a><\/p>\n","protected":false},"author":11,"featured_media":2993,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[9,47],"tags":[145,900,42,137],"class_list":["post-1479","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wiedza-witaminy-i-mineraly","category-wiedza-zdrowie","tag-samopoczucie","tag-slonce-pl","tag-witamina-d","tag-zdrowie","generate-columns","tablet-grid-50","mobile-grid-100","grid-parent","grid-50"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Witamina D- poznaj korzy\u015bci p\u0142yn\u0105ce z jej suplementowania<\/title>\n<meta name=\"description\" content=\"Witamina D- poznaj korzy\u015bci p\u0142yn\u0105ce z jej suplementowania. 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