VITAMINA D

Por BRUNO MOTTA

Vitamina D

A Vitamina D foi descoberta no ano de 1922. Naquela época, os pesquisadores acreditavam que ela só poderia ser obtida através da alimentação, exatamente por causa disso que ela foi chamada de “vitamina”.

A letra D, significa que ela foi a quarta substância a ser descoberta, depois das vitaminas A, B e C.

Porém, na década de 70 os pesquisadores descobriram que ela poderia ser sintetizada pelo organismo. 

Ao contrário do que se pensava até então, a Vitamina D não é uma vitamina, mas sim um hormônio esteróide lipossolúvel.

Isso quer dizer, que uma alimentação rica em Vitamina D não é suficiente pro nosso organismo. É necessário realizar outras ações, como tomar sol diariamente e/ou suplementar.

Através desse artigo,  eu vou te explicar melhor sobre a importância da vitamina D para a nossa saúde, e a relação dela com doenças neurodegenerativas, câncer, problemas cardiovasculares e  vou te mostrar o que você precisa fazer para manter níveis ótimos de concentração de Vitamina D  no seu organismo.

“Vitamina D é um termo usado para se referir a um grupo de moléculas que elevam o pool de 25-hidroxivitamina D (forma circulante da vitamina D) e, subsequentemente, a 1,25-di-hidroxivitamina D (que é o hormônio ativo no organismo).”

A Importância da Vitamina D

A Vitamina D é essencial para o bom funcionamento do nosso organismo, pois ela influencia aproximadamente 270 genes do corpo humano. 

Segundo um estudo realizado com mais de 13 mil pessoas e publicado na revista científica Archives of Internal Medicine, a falta desta substância aumenta o risco de morte pelas mais diversas causas em até 26%. 

Isso ocorre, porque a Vitamina D é responsável por equilibrar diferentes sistemas. Ela regula a absorção de cálcio e de fósforo, minerais importantes para o bom funcionamento do cérebro, podendo agir diretamente na prevenção de doenças relacionadas ao Sistema Nervoso Central, como por exemplo, o autismo e a depressão.

Tendo em vista que a Vitamina D colabora na absorção de cálcio, também é imprescindível para o fortalecimento da estrutura óssea. Em níveis baixos, pode causar raquitismo na infância e osteoporose na vida adulta.

Diversos estudos recentes já apontam que a Vitamina D também é parte importante no tratamento de doenças autoimunes, como artrite reumatóide e esclerose múltipla.

Vitamina D e Doenças Cardiovasculares

O sistema cardiovascular também é diretamente beneficiado pela Vitamina D,  pois ela auxilia no fortalecimento dos músculos, incluindo o coração. 

Ela também é responsável por auxiliar no relaxamento dos vasos sanguíneos, e influência diretamente na produção do principal hormônio regulador da pressão arterial, a renina, que está diretamente ligada a diabetes e, quando em falta no organismo, pode predispor para essa doença. 

Neste caso, vale ressaltar que para que os receptores de insulina funcionem de forma adequada a Vitamina D se faz necessária, auxiliando na redução do risco de resistência a insulina e, por consequência, do Diabetes tipo 2.

Vitamina D e Câncer

Outro fator que coloca este hormônio numa posição importantíssima para a prevenção de doenças: inúmeros estudos apontam que, diversos tipos de câncer podem estar relacionados a um déficit de Vitamina D no organismo. Entre eles, estão principalmente os de mama, próstata e melanoma. É que a Vitamina D participa do processo que mantém as células atuando de forma correta, diminuindo os riscos de que se transformem em células cancerígenas e, caso isso ocorra, ela pode auxiliar na autodestruição destas células.

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Estratégias para melhorar a absorção de Vitamina D

A Vitamina D é encontrada em alimentos de origem animal que contenham gorduras, como atum, sardinha, salmão, fígado de boi, ovos, manteiga, iogurte, queijo e óleo de fígado de bacalhau. No entanto, estes itens não possuem a quantidade de Vitamina D ideal que o organismo necessita.

A única forma de equilibrar o nível de Vitamina D de forma natural seria expondo-se ao sol, numa região próxima à Linha do Equador, de 15 a 20 minutos por dia e com pouca roupa – quanto mais pele à mostra, mais o corpo produz a substância, e quanto mais clara a pele é, maior a produção.

Porém, atualmente, as pessoas não se expõem tanto ao sol como nos tempos passados, em que o trabalho ao ar livre era mais comum, bem como a locomoção a pé ou em veículos abertos como a bicicleta. Além disso, é importante salientar que o filtro solar reduz consideravelmente a síntese da Vitamina D no organismo.

Esses fatos portanto, são as grandes causas do défict de Vitamina D que atinge a maior parte da população ao redor do mundo inteiro (principalmente das regiões afastadas da Linha do Equador). São os raios ultravioletas do tipo B (UVB) que ativam a síntese do hormônio, mas o uso do filtro solar diminui consideravelmente sua atuação. 

Como seu uso é recomendado para a proteção e prevenção de câncer de pele, a suplementação de Vitamina D torna-se essencial para quem deseja ter um organismo funcionando de forma saudável.

VITAMINA D E SOL

A síntese da vitamina D pode ocorrer após o contato com o sol, onde os estoques corporais de 7-desidrocolesterol (um derivado do colesterol) se convertem em colecalciferol (vitamina D3).[15]

Em alguns cenários, a taxa de síntese de Vitamina D é reduzida; como por exemplo:

  • Latitudes mais distantes do equador tendem a reduzir as taxas de síntese devido à menor exposição à radiação solar. Vários estudos observam que o norte dos EUA (em relação ao sul dos EUA) possuem menos radiação UVB.[16]. Isso parece estar relacionado a um aumento do risco de desenvolvimento de câncer.[17]

  • Padrões climáticos ou estações do ano que reduzem a exposição solar, com nuvens ou maior escuridão. [18] [19]

  • Áreas com maior degradação do ozônio (avaliadas por unidades Dobson) parecem ter maior radiação UVB.[21]

  • A pele mais escura tem uma taxa de síntese mais lenta do que a pele mais clara e os negros correm um risco maior de apresentarem deficiência de Vitamina D quando comparados a tons de pele mais claros (asiáticos, caucasianos, hispânicos) quando os outros fatores são controlados.[22][23]

“Uma alimentação rica em Vitamina D não é suficiente para o organismo. É necessário realizar outras ações, como tomar sol diariamente e/ou suplementar.”

Suplementação de Vitamina D

Todavia, antes de suplementar, é fundamental avaliar sua real necessidade através de exames laboratoriais.

A 25-HidroxiVitamina D3, é o exame mais comum a ser realizado, porém, o exame mais adequado para avaliar os níveis de Vitamina D no organismo, é o “1,25-di-hidroxivitamina D” que é a forma ativa desse hormônio. 

O ideal para a maior parte da população, é que os níveis estejam entre 40 e 60 ng/mL, pois  os estudos científicos realizados, indicam menores índices de doenças em pessoas que possuem níveis dentro dessa faixa. 

Em casos de doenças autoimunes e de câncer, existem estudos que indicam que o ideal é manter os níveis sanguíneos entre 60 a 80 ng/mL. 

Porém, vale lembrar que para que a Vitamina D de fato contribua na prevenção dessas patologias e no fortalecimento da imunidade, os níveis precisam estar elevados antes dos sintomas aparecerem, pois do contrário, os estudos apontam que não há um benefício significativo.

A genética também influencia, já que existem polimorfismos que podem diminuir a síntese e/ou a absorção da Vitamina D, fazendo-se necessária, em alguns casos, a suplementação contínua e em doses mais elevadas. 

Nesses casos, ao acompanhar com exames de rotina e suplementação contínua, cada um poderá encontrar (com ajuda de um profissional da área da saúde que trabalhe com suplementação) a sua “dose de manutenção”.

Como cada pessoa é única, o mais indicado sempre é a realização de exames para encontrar a “dose de manutenção” adequada. Ainda mais porque um tratamento feito por conta própria pode também levar ao excesso de Vitamina D, que também é tóxico para o organismo, prejudicando consideravelmente órgãos como rins e levando à descalcificação óssea. 

Lembre-se que, essa individualidade deverá ser considerada em todos os casos e tratamentos.Na dúvida, procure sempre um profissional capacitado para que ele possa te orientar da melhor forma.

Caso você queira avaliar os seus níveis de Vitamina D e verificar a necessidade de realizar uma suplementação, CLIQUE AQUI e entre em contato com a minha equipe solicitando informações sobre o meu atendimento.

CONCLUSÃO

A Vitamina D é um nutriente solúvel em gordura e é um dos 24 micronutrientes essenciais para a sobrevivência humana.

O sol é a principal fonte natural dessa vitamina, mas ela também é encontrada naturalmente em peixes e ovos e também é adicionada a produtos lácteos.

A suplementação de vitamina D está associada a uma ampla gama de benefícios, incluindo aumento da capacidade de cognição , fortalecimento da imunidade, saúde óssea, melhora da disposição e da sensação de bem-estar.

A suplementação de Vitamina D também está associada a uma redução dos riscos do desenvolvimento de câncer, problemas cardíacos, diabetes e esclerose múltipla.

Pessoas com deficiência de vitamina D também podem apresentar aumento dos níveis de testosterona após a suplementação.

O corpo produz vitamina D a partir do colesterol, desde que haja uma quantidade adequada de luz ultravioleta da exposição ao sol. 

Só existe uma quantidade suficiente de luz ultravioleta proveniente do sol quando o índice ultravioleta é 3 ou superior, o que só ocorre durante todo o ano perto do equador, entre os 37º paralelos.

A maioria das pessoas não é deficiente em vitamina D, mas também não possui níveis ideais de concentração circulante de vitamina D no organismo.

Devido aos inúmeros benefícios relacionados a saúde que a vitamina D pode proporcionar, a suplementação é incentivada em indivíduos que estejam com a concentração de vitamina D abaixo dos níveis ideais (>40ng/dl).

Vale lembrar que, é imprescindível que você faça um exame de sangue para avaliar seus níveis atuais de Vitamina D antes de iniciar a suplementação, e que é muito importante que você conte com a orientação e o acompanhamento de um profissional capacitado, como um nutricionista ou um médico durante a suplementação.

Espero que essas dicas te ajudem. 

Se você gostou dessas informações, compartilha o link desse post com seus amigos e familiares para que eles também possam ter acesso a esse conteúdo super importante, e o melhor, gratuito.

Grande abraço.

Bruno Motta

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OUTROS CONTEÚDOS

vitamina D

VITAMINA D

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ÔMEGA 3

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MAGNÉSIO

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