{"id":101482,"date":"2025-03-28T08:30:48","date_gmt":"2025-03-28T07:30:48","guid":{"rendered":"https:\/\/www.bioecoactual.com\/?p=101482"},"modified":"2025-03-26T09:18:06","modified_gmt":"2025-03-26T08:18:06","slug":"vitamina-d-el-sol-de-les-vitamines","status":"publish","type":"post","link":"https:\/\/www.bioecoactual.com\/ca\/2025\/03\/28\/vitamina-d-el-sol-de-les-vitamines\/","title":{"rendered":"Vitamina D: el sol de les vitamines"},"content":{"rendered":"<p>La <strong>vitamina D<\/strong> \u00e9s un nutrient liposoluble essencial que ajuda el cos a absorbir el calci recolzant la salut d\u2019ossos, m\u00fasculs i dents. La malaltia cl\u00e0ssica per defici\u00e8ncia de vitamina D \u00e9s el raquitisme (ossos tous i febles als nens) i l\u2019osteoporosi. Encara m\u00e9s interessant \u00e9s que investigacions recents han demostrat que ajuda a regular el sistema immunol\u00f2gic, disminuint el risc d\u2019infecci\u00f3, i que la defici\u00e8ncia pot causar problemes d\u2019estat d\u2019\u00e0nim, disfuncions cognitives, malalties card\u00edaques i malalties autoimmunes.<!--more--><\/p>\n<figure id=\"attachment_101475\" aria-describedby=\"caption-attachment-101475\" style=\"width: 1000px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-101475\" src=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2025\/03\/Vitamina-D-2.jpg\" alt=\"Vitamina D\" width=\"1000\" height=\"667\" srcset=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2025\/03\/Vitamina-D-2.jpg 1000w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2025\/03\/Vitamina-D-2-768x512.jpg 768w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2025\/03\/Vitamina-D-2-630x420.jpg 630w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2025\/03\/Vitamina-D-2-696x464.jpg 696w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><figcaption id=\"caption-attachment-101475\" class=\"wp-caption-text\">123RFLimited\u00a9irinkavasilinka<\/figcaption><\/figure>\n<p>Per tot aix\u00f2, \u00e9s molt important que es mantinguin uns nivells adequats de vitamina D. No obstant aix\u00f2, els riscos d\u2019una exposici\u00f3 inadequada al sol, l\u2019augment de la vida sedent\u00e0ria, una ingesta insuficient i la pres\u00e8ncia de certs factors fisiopatol\u00f2gics provoquen l\u2019augment de la seva defici\u00e8ncia i el de les afeccions associades. Tot i que Espanya \u00e9s el pa\u00eds europeu amb m\u00e9s quantitat d\u2019hores de sol, un estudi publicat el 2022 per la revista <em>Nature<\/em> indica que el 75% de la poblaci\u00f3 espanyola (i un 80% dels joves examinats) pateix defici\u00e8ncia de vitamina D.<\/p>\n<h2>La vitamina D i l\u2019osteoporosi<\/h2>\n<p>La principal funci\u00f3 biol\u00f2gica de la vitamina D \u00e9s mantenir nivells normals de calci i f\u00f2sfor a la sang. La vitamina D ajuda a l\u2019absorci\u00f3 de calci, ajudant a formar i mantenir ossos forts. Recentment, la investigaci\u00f3 suggereix que la vitamina D pot oferir protecci\u00f3 contra l\u2019osteoporosi.<\/p>\n<h3>La vitamina D i la funci\u00f3 immunit\u00e0ria<\/h3>\n<p>Les investigacions suggereixen que la vitamina D participa en l\u2019activaci\u00f3 de les c\u00e8l\u00b7lules T del cos, que s\u00f3n les encarregades de buscar i destruir els bacteris invasors i els virus. Moltes c\u00e8l\u00b7lules del cos tenen receptors de vitamina D i alguns ceps de leuc\u00f2cits en s\u00f3n un exemple. D\u2019aquesta manera, la forma activa 25(OH)D pot actuar com a regulador de les respostes immunit\u00e0ries activant el material gen\u00e8tic despr\u00e9s de la seva uni\u00f3 a receptors d\u2019aquest nutrient.<\/p>\n<blockquote><p>Corregir la defici\u00e8ncia de vitamina D pot aportar un benefici antiinflamatori important i alleujar els dolors musculars<\/p><\/blockquote>\n<h3>La vitamina D i el dolor muscular<\/h3>\n<p>La defici\u00e8ncia de vitamina D \u00e9s comuna en pacients amb dolors musculoesquel\u00e8tics, aix\u00ed doncs, corregir-ne la defici\u00e8ncia pot aportar un important benefici antiinflamatori i alleujar els dolors musculars. Un estudi controlat per placebo de dos anys que va involucrar 48 pacients ancians prenent 1000UI di\u00e0ries de vitamina D, va produir augments en el nombre i la mida de les fibres musculars tipus II i va millorar la for\u00e7a muscular.<\/p>\n<h3>La vitamina D i l\u2019estat d\u2019\u00e0nim<\/h3>\n<p>Diversos estudis ressalten la possible relaci\u00f3 entre la defici\u00e8ncia de vitamina D i la depressi\u00f3. Una metaan\u00e0lisi publicada al <em>Journal of Clinical Endocrinology &amp; Metabolism<\/em> el 2021, va revelar que les persones amb nivells baixos de vitamina D tenien un risc m\u00e9s gran de desenvolupar s\u00edmptomes depressius.<\/p>\n<figure id=\"attachment_101478\" aria-describedby=\"caption-attachment-101478\" style=\"width: 1000px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-101478\" src=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2025\/03\/Vitamina-D-1.jpg\" alt=\"Vitamina D\" width=\"1000\" height=\"667\" srcset=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2025\/03\/Vitamina-D-1.jpg 1000w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2025\/03\/Vitamina-D-1-768x512.jpg 768w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2025\/03\/Vitamina-D-1-630x420.jpg 630w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2025\/03\/Vitamina-D-1-696x464.jpg 696w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><figcaption id=\"caption-attachment-101478\" class=\"wp-caption-text\">123RFLimited\u00a9inesbazdar<\/figcaption><\/figure>\n<h2>Com aconsegueix l\u2019organisme la vitamina D?<\/h2>\n<p>La vitamina D es genera per l\u2019acci\u00f3 del sol sobre la pell, la ingerim amb els aliments o mitjan\u00e7ant complements alimentaris. L\u2019acci\u00f3 de la llum solar sobre la pell genera vitamina D3 o colicalciferol que viatja a trav\u00e9s de la sang fins al fetge on \u00e9s convertida en calcidiol (25(OH)D3) que \u00e9s la seva forma biol\u00f2gicament activa. En passar al rony\u00f3 \u00e9s transformada en calcitriol (I-25(OH)2D3), essencial en el creixement cel\u00b7lular natural, i el funcionament normal del sistema nervi\u00f3s, muscular i immunol\u00f2gic.<\/p>\n<p>L\u2019Associaci\u00f3 Espanyola de Dermatologia i Venereologia (AEDV) considera saludable combinar una alimentaci\u00f3 adequada amb una exposici\u00f3 solar limitada (mans i cames) entre 10-15 minuts almenys 3 vegades a la setmana). Altres fonts recomanen que aquesta exposici\u00f3 sigui di\u00e0ria i en les primeres o darreres hores del dia quan la intensitat de la llum solar \u00e9s m\u00e9s suau.<\/p>\n<h3>Quins s\u00f3n els millors complements alimentaris de vitamina D?<\/h3>\n<p>La vitamina D m\u00e9s biodisponible \u00e9s la D3 (Colicalciferol) que \u00e9s la que produeix el nostre organisme de forma natural. La font m\u00e9s comuna s\u00f3n alguns productes d\u2019origen animal, inclosos els derivats de la llana d\u2019ovella, per\u00f2 hi ha opcions veganes com s\u00f3n determinats l\u00edquens. Pel que fa a la presentaci\u00f3 la podem trobar de forma l\u00edquida, en comprimits, c\u00e0psules i esprai bucal. Aquests \u00faltims estan especialment indicats per a persones amb dificultats per empassar (disf\u00e0gia) o dificultats digestives (reducci\u00f3 d\u2019est\u00f3mac, SIBO, EII, etc.).<\/p>\n<blockquote><p>Les persones amb nivells baixos de vitamina D tenen m\u00e9s risc de desenvolupar s\u00edmptomes depressius<\/p><\/blockquote>\n<h3>Quina ingesta di\u00e0ria es pot prendre?<\/h3>\n<p>El nivell m\u00e0xim d\u2019ingesta admissible en adults (<em>Tolerable Upper Intake Level<\/em>) publicat per l\u2019AESAN (Ag\u00e8ncia Espanyola de Seguretat Aliment\u00e0ria i Nutrici\u00f3) \u00e9s de 100mcg (4000UI) al dia tenint en compte totes les fonts. Una bona dosi de manteniment en complements alimentaris pot ser entre les 400UI (10mcg) i les 2000UI (50mcg). Persones amb determinades condicions fisiol\u00f2giques poden requerir quantitats m\u00e9s altes, per\u00f2 sempre han d\u2019estar controlades per un professional de la salut.<\/p>\n<h4>Recordeu<\/h4>\n<p>Aquelles persones que segueixen dietes vegetarianes o veganes han de consultar les etiquetes dels productes per assegurar-se de que les formulacions s\u00f3n compatibles. Sempre \u00e9s desitjable que la formulaci\u00f3 sigui 100% natural, lliure d\u2019excipients i al\u00b7l\u00e8rgens no desitjats. Finalment, totes aquelles persones que tinguin afeccions que segueixin un protocol medicament\u00f3s han de consultar amb el seu professional de la salut abans de prendre qualsevol complement alimentari. No deixis que al teu cos li falti vitamina D!<\/p>\n<p><strong>Autor:<\/strong>\u00a0Pedro Porta, empresari sector complements alimentaris<\/p>\n<p><a href=\"https:\/\/www.bioecoactual.com\/ca\/subscripcio\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>Subscriu-te<\/strong><\/a><strong> a la Newsletter i rep cada mes Bio Eco Actual gratis al teu correu<\/strong><\/p>\n<p><strong><em>Bio Eco Actual<\/em><\/strong>, <em>el teu mensual 100% ecol\u00f2gic<\/em><strong><br \/>\nLlegir <\/strong><a href=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2025\/02\/BioEcoActual_Marc_2025.pdf\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>Bio Eco Actual Mar\u00e7 2025<\/strong><\/a><\/p>\n<p><iframe style=\"border: none; width: 100%; height: 520px;\" src=\"\/\/e.issuu.com\/embed.html?d=bioecoactual_marc_2025&amp;hideIssuuLogo=true&amp;showOtherPublicationsAsSuggestions=true&amp;u=bioecoactual\" allowfullscreen=\"allowfullscreen\"> <\/iframe><\/p>\n","protected":false},"excerpt":{"rendered":"<p>La vitamina D &eacute;s un nutrient liposoluble essencial que ajuda el cos a absorbir el calci recolzant la salut d&rsquo;ossos, m&uacute;sculs i dents. La malaltia cl&agrave;ssica per defici&egrave;ncia de vitamina D &eacute;s el raquitisme (ossos tous i febles als nens) i l&rsquo;osteoporosi. Encara m&eacute;s interessant &eacute;s que investigacions recents han demostrat que ajuda a regular [&hellip;]<\/p>\n","protected":false},"author":419,"featured_media":101476,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7178],"tags":[],"class_list":["post-101482","post","type-post","status-publish","format-standard","has-post-thumbnail","category-complements-alimentaris"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v28.0 (Yoast SEO v28.0) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Vitamina D: el sol de les vitamines - Bio Eco Actual<\/title>\n<meta name=\"description\" content=\"La vitamina D \u00e9s un nutrient liposoluble essencial que ajuda el cos a absorbir el calci recolzant la salut d\u2019ossos, m\u00fasculs i dents.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.bioecoactual.com\/ca\/2025\/03\/28\/vitamina-d-el-sol-de-les-vitamines\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Vitamina D: el sol de les vitamines\" \/>\n<meta property=\"og:description\" content=\"La vitamina D \u00e9s un nutrient liposoluble essencial que ajuda el cos a absorbir el calci recolzant la salut d\u2019ossos, m\u00fasculs i dents.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.bioecoactual.com\/ca\/2025\/03\/28\/vitamina-d-el-sol-de-les-vitamines\/\" \/>\n<meta property=\"og:site_name\" content=\"Bio Eco Actual\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BioEcoActual\/\" \/>\n<meta property=\"article:published_time\" content=\"2025-03-28T07:30:48+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2025\/03\/Vitamina-D-2.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Bio Eco Actual\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@bioecoactual\" \/>\n<meta name=\"twitter:site\" content=\"@bioecoactual\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Bio Eco Actual\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2025\\\/03\\\/28\\\/vitamina-d-el-sol-de-les-vitamines\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2025\\\/03\\\/28\\\/vitamina-d-el-sol-de-les-vitamines\\\/\"},\"author\":{\"name\":\"Bio Eco Actual\",\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/#\\\/schema\\\/person\\\/43c1f0817cbc73f37ce66f2978084ceb\"},\"headline\":\"Vitamina D: el sol de les vitamines\",\"datePublished\":\"2025-03-28T07:30:48+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2025\\\/03\\\/28\\\/vitamina-d-el-sol-de-les-vitamines\\\/\"},\"wordCount\":1013,\"publisher\":{\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2025\\\/03\\\/28\\\/vitamina-d-el-sol-de-les-vitamines\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.bioecoactual.com\\\/wp-content\\\/uploads\\\/2025\\\/03\\\/Vitamina-D-2.jpg\",\"articleSection\":[\"Complements Alimentaris\"],\"inLanguage\":\"ca-ES\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2025\\\/03\\\/28\\\/vitamina-d-el-sol-de-les-vitamines\\\/\",\"url\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2025\\\/03\\\/28\\\/vitamina-d-el-sol-de-les-vitamines\\\/\",\"name\":\"Vitamina D: el sol de les vitamines - 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