Per molte persone, assumere un integratore alimentare a base di vitamina D può essere il modo migliore per garantire un’adeguata assunzione.
La vitamina D esiste in due principali forme biologiche: D2 (ergocalciferolo) e D3 (colecalciferolo).
La ricerca suggerisce che la D3 potrebbe essere significativamente più efficace nell’aumentare e mantenere i livelli complessivi di vitamina D rispetto alla D2, quindi cerca un integratore con questo modulo (fino a 500 volte).
Dosaggio
La carenza di vitamina D è molto frequente in Italia. Interessa il 50% dei giovani e la quasi totalità degli anziani durante il periodo invernale (86% delle donne di età >70 anni). La prevalenza è maggiore in Europa rispetto ad Asia ed Australia.
In persone di età superiore a 70 anni (ed in maniera crescente con l’avanzare dell’età) che non assumano supplementi di vitamina D, l’ipovitaminosi ha una prevalenza vicina al 100%.
In quali alimenti si trova
Secondo l’associazione medici endocrinologi, il fabbisogno di vitamina D varia da 1500 UI/die (adulti sani) a 2300 UI/die (anziani). Può aumentare con alcuni fattori, come l’età, la massa corporea e grassa e l’apporto di calcio.
Si stima che in Italia l’alimentazione fornisce in media circa 300 UI/die, per quando l’esposizione solare è virtualmente assente debbono essere garantiti supplementi per 1.200-2.000 UI/die
In sintesi
La vitamina D è una sostanza nutriente essenziale che molte persone in tutto il mondo non ne hanno mai abbastanza. Detto questo, si possono aumentare i livelli di vitamina D con una maggiore esposizione al sole, introducendo nella dieta cibi ricchi di vitamina D e / o assumendo integratori.
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