{"id":29938,"date":"2023-07-31T10:21:32","date_gmt":"2023-07-31T08:21:32","guid":{"rendered":"https:\/\/www.mgc.es\/?p=29938"},"modified":"2023-07-31T10:21:33","modified_gmt":"2023-07-31T08:21:33","slug":"falta-vitamina-d","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/falta-vitamina-d\/","title":{"rendered":"Falta de vitamina D: s\u00edmptomes, causes i com obtenir-ne suficient"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_1 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\"><p class=\"ez-toc-title\" style=\"cursor:inherit\">\u00cdndex de continguts<\/p>\n<\/div><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:\/\/www.mgc.es\/ca\/blog\/falta-vitamina-d\/#Simptomes_de_deficiencia_de_vitamina_D\" >S\u00edmptomes de defici\u00e8ncia de 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:\/\/www.mgc.es\/ca\/blog\/falta-vitamina-d\/#Causes_de_la_deficiencia_de_vitamina_D\" >Causes de la defici\u00e8ncia de vitamina D<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.mgc.es\/ca\/blog\/falta-vitamina-d\/#Exposicio_al_sol_la_font_natural_de_vitamina_D\" >Exposici\u00f3 al sol: la font natural 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:\/\/www.mgc.es\/ca\/blog\/falta-vitamina-d\/#Quantitat_recomanada_dexposicio_solar_per_a_obtenir_vitamina_D\" >Quantitat recomanada d&#8217;exposici\u00f3 solar per a obtenir 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:\/\/www.mgc.es\/ca\/blog\/falta-vitamina-d\/#Factors_que_poden_afectar_la_sintesi_de_vitamina_D_en_la_pell\" >Factors que poden afectar la s\u00edntesi de vitamina D en la pell<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.mgc.es\/ca\/blog\/falta-vitamina-d\/#Aliments_rics_en_vitamina_D\" >Aliments rics en vitamina D<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.mgc.es\/ca\/blog\/falta-vitamina-d\/#Fonts_de_vitamina_D_en_la_dieta\" >Fonts de vitamina D en la dieta<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.mgc.es\/ca\/blog\/falta-vitamina-d\/#Suplementacio_de_vitamina_D_quan_considerar-la_i_com_prendre-la\" >Suplementaci\u00f3 de vitamina D: quan considerar-la i com prendre-la<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.mgc.es\/ca\/blog\/falta-vitamina-d\/#Bibliografia\" >Bibliografia<\/a><\/li><\/ul><\/nav><\/div>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"880\" height=\"587\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/07\/falta-vitamina-d-2-880x587.jpg\" alt=\"\" class=\"wp-image-29522\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/07\/falta-vitamina-d-2-880x587.jpg 880w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/07\/falta-vitamina-d-2-440x293.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/07\/falta-vitamina-d-2-768x512.jpg 768w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/07\/falta-vitamina-d-2-1536x1024.jpg 1536w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/07\/falta-vitamina-d-2-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 880px) 100vw, 880px\" \/><\/figure>\n\n\n\n<p>La vitamina D, tamb\u00e9 coneguda com la vitamina del sol, interv\u00e9 en multitud de processos del nostre organisme, per la qual cosa una manca d&#8217;aquesta provoca alteracions que repercuteixen negativament en la salut. Per\u00f2, com saber si n&#8217;estem prenent la quantitat suficient? En aquest article et donem totes les respostes que necessites a <strong>la falta de vitamina D<\/strong>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Simptomes_de_deficiencia_de_vitamina_D\"><\/span><strong>S\u00edmptomes de defici\u00e8ncia de vitamina D<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>La vitamina D \u00e9s una <strong>vitamina liposoluble<\/strong>, que actua en el nostre organisme d&#8217;una forma semblant a com ho fan les hormones. <strong>El cos hum\u00e0 t\u00e9 la capacitat de produir-la<\/strong>, per\u00f2 per a aix\u00f2 \u00e9s necessari que rebi radiaci\u00f3 UV del sol. \u00c9s a dir, exposar-nos als raigs solars.<\/p>\n\n\n\n<p>Les seves funcions s\u00f3n m\u00faltiples, com ara la intervenci\u00f3 en el funcionament del m\u00fascul card\u00edac, en els m\u00fasculs en general i en el metabolisme ossi; <strong>refor\u00e7a el sistema immunitari; afavoreix el microbioma intestinal i protegeix els vasos sanguinis<\/strong>. A m\u00e9s, interv\u00e9 en l&#8217;absorci\u00f3 del calci i del fosfat i regula diversos gens.<\/p>\n\n\n\n<p>Quan la seva aportaci\u00f3 \u00e9s deficit\u00e0ria, es presenten una s\u00e8rie de s\u00edmptomes, que ens donen el senyal que hem d&#8217;intervenir. <strong>Aquesta simptomatologia varia en funci\u00f3 de l&#8217;edat<\/strong>, com mostra la taula:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><\/td><td><strong>Lactants<\/strong><\/td><td><strong>Nens petits<\/strong><\/td><td><strong>Nens grans i adolescents<\/strong><\/td><td><strong>Persones adultes<\/strong><\/td><td><strong>Persones d\u2019edat avan\u00e7ada<\/strong><\/td><\/tr><tr><td rowspan=\"3\"><strong>S\u00edmptomes de defici\u00e8ncia de vitamina D<\/strong><\/td><td>&#8211; Enrampades musculars per falta de calci<\/td><td>&#8211; Lentitud en el tancament dels ossos del crani<\/td><td>&#8211; Dolor en caminar<\/td><td>&#8211; Ossos febles a les cames, pelvis i columna vertebral<\/td><td>&#8211; Risc elevat de fractures per qualsevol impacte<\/td><\/tr><tr><td>&#8211; Crani tou<\/td><td>&#8211; Retard en aprendre a asseure&#8217;s, gatejar i caminar<\/td><td>&#8211; Cames arquejades i\/o genolls junts en mancances greus<\/td><td>&#8211; Dolor al tacte i propensi\u00f3 a les fractures<\/td><td><\/td><\/tr><tr><td>&#8211; Espasmes a la cara, mans i peus i convulsions<\/td><td>&#8211; Creixement ossi alterat, que deriva en escoliosi, cames arquejades o genoll valg<\/td><td>&#8211; Ossos pelvians aplanats en nenes, que estreny el canal del part<\/td><td><\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Causes_de_la_deficiencia_de_vitamina_D\"><\/span><strong>Causes de la defici\u00e8ncia de vitamina D<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Les <strong>causes m\u00e9s habituals<\/strong> de la falta de vitamina D s\u00f3n les seg\u00fcents:<\/p>\n\n\n\n<p>&#8211; Exposici\u00f3 solar insuficient<\/p>\n\n\n\n<p>&#8211; Manca de vitamina D en l&#8217;alimentaci\u00f3<\/p>\n\n\n\n<p>&#8211; Dificultat per a l&#8217;absorci\u00f3 de la vitamina D dels aliments<\/p>\n\n\n\n<p>&#8211; Problemes de conversi\u00f3 de la vitamina D al fetge o en els ronyons<\/p>\n\n\n\n<p>&#8211; Ingesta de medicaments que interfereixen en la capacitat de l&#8217;organisme per a l&#8217;absorci\u00f3 de la vitamina.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Exposicio_al_sol_la_font_natural_de_vitamina_D\"><\/span><strong>Exposici\u00f3 al sol: la font natural de vitamina D<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>L&#8217;exposici\u00f3 a la llum solar directa \u00e9s la forma m\u00e9s senzilla de posar fi a la falta de vitamina D en l&#8217;organisme. D&#8217;aqu\u00ed ve que se&#8217;n digui tamb\u00e9 la <strong>vitamina del sol<\/strong>. Si b\u00e9 podr\u00edem pensar que aquesta manca es troba \u00fanicament en aquells pa\u00efsos amb poca llum solar, la realitat \u00e9s ben diferent. <a href=\"https:\/\/www.revistaalimentaria.es\/consumidora\/alimentacion-mujer\/niveles-de-vitamina-d-de-poblacion-espanola-mas-bajos-paises-nordicos\">Espanya est\u00e0 per sota de Su\u00e8cia o Noruega<\/a>. La ra\u00f3? L&#8217;<strong>\u00fas de protecci\u00f3 per a la pell i una escassa exposici\u00f3 directa<\/strong>, principalment.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Quantitat_recomanada_dexposicio_solar_per_a_obtenir_vitamina_D\"><\/span><strong>Quantitat recomanada d&#8217;exposici\u00f3 solar per a obtenir vitamina D<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Segons les recomanacions, \u00e9s suficient amb una mitjana <strong>entre cinc i quinze minuts uns tres cops per setmana<\/strong>. No obstant aix\u00f2, tot dep\u00e8n del color de la pell, ja que aquelles amb una tonalitat m\u00e9s fosca podrien necessitar m\u00e9s temps.<\/p>\n\n\n\n<p>En qualsevol cas, es recomana tamb\u00e9 <strong>que l&#8217;exposici\u00f3 no tingui lloc en les hores m\u00e9s fortes<\/strong>, sin\u00f3 a primera hora del dia o a la tarda. L&#8217;increment en el nombre de casos de c\u00e0ncer de pell fa que calgui extremar les precaucions en la seva cura.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Factors_que_poden_afectar_la_sintesi_de_vitamina_D_en_la_pell\"><\/span><strong>Factors que poden afectar la s\u00edntesi de vitamina D en la pell<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Malgrat l&#8217;exposici\u00f3 solar regular, pot continuar havent-hi una defici\u00e8ncia. Per\u00f2, <strong>a qu\u00e8 es deu aquesta falta de vitamina D en la sang?<\/strong><\/p>\n\n\n\n<p>En concret, a una menor producci\u00f3 de vitamina com a resposta a la llum solar, que \u00e9s freq\u00fcent en <strong>persones amb pell fosca; d&#8217;edat avan\u00e7ada<\/strong>, en reduir-se la quantitat de 7-dehidrocolesterol a l&#8217;epidermis, <strong>o que usen protector<\/strong>.<\/p>\n\n\n\n<p>Tanmateix, la mala absorci\u00f3 no sols es pot produir a la pell en el moment de l&#8217;exposici\u00f3 solar, sin\u00f3 tamb\u00e9 <strong>durant la ingesta dels aliments<\/strong>. Els factors que intervenen s\u00f3n els seg\u00fcents:<\/p>\n\n\n\n<p>&#8211; <strong>Mala absorci\u00f3 dels greixos en l&#8217;intest\u00ed<\/strong>. A l&#8217;\u00e9sser una vitamina liposoluble, s&#8217;absorbeix juntament amb aquells. Aquest problema augmenta amb l&#8217;edat.<\/p>\n\n\n\n<p>&#8211; <strong>Dificultat per a convertir la vitamina D de manera activa<\/strong>, per trastorns renals i hep\u00e0tics; malalties heredit\u00e0ries poc habituals, com el raquitisme hipofosfat\u00e8mic, o per l&#8217;\u00fas de certs medicaments, com els anticonvulsius o la rifampicina.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Aliments_rics_en_vitamina_D\"><\/span><strong>Aliments rics en vitamina D<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Si per algun motiu, la falta de vitamina D \u00e9s marcada i est\u00e0 repercutint negativament en la salut, l&#8217;exposici\u00f3 solar pot no ser suficient per a corregir aquest d\u00e8ficit. En aquests casos, s&#8217;ha d&#8217;augmentar-ne la ingesta a trav\u00e9s de l&#8217;alimentaci\u00f3 i fins i tot rec\u00f3rrer a suplements.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Fonts_de_vitamina_D_en_la_dieta\"><\/span><strong>Fonts de vitamina D en la dieta<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Les <a href=\"https:\/\/www.mgc.es\/blog\/vitamina-d-10-de-los-mejores-alimentos-que-la-contienen\/?_adin=11734293023\">principals fonts de vitamina D en els aliments<\/a> s\u00f3n:<\/p>\n\n\n\n<p>&#8211; Peixos grassos com el salm\u00f3, la tonyina, sardines i verats<\/p>\n\n\n\n<p>&#8211; Anguiles i angules<\/p>\n\n\n\n<p>&#8211; Lactis com la llet o el formatge<\/p>\n\n\n\n<p>&#8211; Ous de gallina<\/p>\n\n\n\n<p>&#8211; Fongs i bolets<\/p>\n\n\n\n<p>&#8211; Aliments que han estat suplementats<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Suplementacio_de_vitamina_D_quan_considerar-la_i_com_prendre-la\"><\/span><strong>Suplementaci\u00f3 de vitamina D: quan considerar-la i com prendre-la<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Si es presenten diversos dels s\u00edmptomes esmentats, es recomana acudir al metge per a realitzar una anal\u00edtica i verificar els valors de vitamina D. En cas de ser baixos, es receptarien suplements. Aquests tamb\u00e9 estan indicats per a persones d&#8217;edat avan\u00e7ada o en risc de manca, per no poder sortir a l&#8217;exterior o estar en centres de llarga estada. La dosi sol ser d&#8217;uns <strong>20 micrograms al dia<\/strong>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Bibliografia\"><\/span>Bibliografia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/www.msdmanuals.com\/es-es\/hogar\/trastornos-nutricionales\/vitaminas\/carencia-de-vitamina-d\">https:\/\/www.msdmanuals.com\/es-es\/hogar\/trastornos-nutricionales\/vitaminas\/carencia-de-vitamina-d<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.cerascreen.es\/blogs\/news\/vitamina-d\">https:\/\/www.cerascreen.es\/blogs\/news\/vitamina-d<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>La vitamina D, tamb\u00e9 coneguda com la vitamina del sol, interv\u00e9 en multitud de processos del nostre organisme, per la qual cosa una manca d&#8217;aquesta provoca alteracions que repercuteixen negativament en la salut. Per\u00f2, com saber si n&#8217;estem prenent la quantitat suficient? En aquest article et donem totes les respostes que necessites a la falta [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":29522,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[659,15],"tags":[481,580],"class_list":["post-29938","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-benestar","category-salut","tag-prevencio","tag-salut"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/07\/falta-vitamina-d-2-scaled.jpg","author_info":{"display_name":"Revista Inter\u00e8s Mutu","author_link":"https:\/\/www.mgc.es\/ca\/blog\/author\/interesmutu\/"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Falta de vitamina D: s\u00edmptomes, causes i com obtenir-ne suficient - MGC M\u00fatua<\/title>\n<meta name=\"description\" content=\"Descobreix la manca de vitamina D: s\u00edmptomes, causes i com aconseguir-ne prou per millorar la teva salut. 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