{"id":21091,"date":"2025-05-17T14:21:54","date_gmt":"2025-05-17T12:21:54","guid":{"rendered":"https:\/\/swiatsupli.pl\/blog\/?p=21091"},"modified":"2025-05-17T14:21:55","modified_gmt":"2025-05-17T12:21:55","slug":"pokolenie-d-ficytu-dlaczego-89-polakow-cierpi-na-niedobor-witaminy-d","status":"publish","type":"post","link":"https:\/\/swiatsupli.pl\/blog\/pokolenie-d-ficytu-dlaczego-89-polakow-cierpi-na-niedobor-witaminy-d\/","title":{"rendered":"Pokolenie D-ficytu \u2013 dlaczego 89% Polak\u00f3w cierpi na niedob\u00f3r witaminy D?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Spis tre\u015bci<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/swiatsupli.pl\/blog\/pokolenie-d-ficytu-dlaczego-89-polakow-cierpi-na-niedobor-witaminy-d\/#Dlaczego_witamina_D_jest_tak_wazna\" >Dlaczego witamina D jest tak wa\u017cna?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/swiatsupli.pl\/blog\/pokolenie-d-ficytu-dlaczego-89-polakow-cierpi-na-niedobor-witaminy-d\/#Skala_problemu\" >Skala problemu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/swiatsupli.pl\/blog\/pokolenie-d-ficytu-dlaczego-89-polakow-cierpi-na-niedobor-witaminy-d\/#Dlaczego_mamy_niedobor\" >Dlaczego mamy niedob\u00f3r?<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/swiatsupli.pl\/blog\/pokolenie-d-ficytu-dlaczego-89-polakow-cierpi-na-niedobor-witaminy-d\/#1_Klimat_i_geografia\" >1. Klimat i geografia<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/swiatsupli.pl\/blog\/pokolenie-d-ficytu-dlaczego-89-polakow-cierpi-na-niedobor-witaminy-d\/#2_Styl_zycia\" >2. Styl \u017cycia<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/swiatsupli.pl\/blog\/pokolenie-d-ficytu-dlaczego-89-polakow-cierpi-na-niedobor-witaminy-d\/#3_Dieta\" >3. Dieta<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/swiatsupli.pl\/blog\/pokolenie-d-ficytu-dlaczego-89-polakow-cierpi-na-niedobor-witaminy-d\/#4_Zanieczyszczenie_powietrza\" >4. Zanieczyszczenie powietrza<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/swiatsupli.pl\/blog\/pokolenie-d-ficytu-dlaczego-89-polakow-cierpi-na-niedobor-witaminy-d\/#Kto_jest_najbardziej_narazony\" >Kto jest najbardziej nara\u017cony?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/swiatsupli.pl\/blog\/pokolenie-d-ficytu-dlaczego-89-polakow-cierpi-na-niedobor-witaminy-d\/#Skutki_niedoboru\" >Skutki niedoboru<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/swiatsupli.pl\/blog\/pokolenie-d-ficytu-dlaczego-89-polakow-cierpi-na-niedobor-witaminy-d\/#Uklad_odpornosciowy\" >Uk\u0142ad odporno\u015bciowy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/swiatsupli.pl\/blog\/pokolenie-d-ficytu-dlaczego-89-polakow-cierpi-na-niedobor-witaminy-d\/#Choroby_przewlekle\" >Choroby przewlek\u0142e<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/swiatsupli.pl\/blog\/pokolenie-d-ficytu-dlaczego-89-polakow-cierpi-na-niedobor-witaminy-d\/#Psychika\" >Psychika<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/swiatsupli.pl\/blog\/pokolenie-d-ficytu-dlaczego-89-polakow-cierpi-na-niedobor-witaminy-d\/#Jak_i_kiedy_badac_poziom_witaminy_D\" >Jak i kiedy bada\u0107 poziom witaminy D?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/swiatsupli.pl\/blog\/pokolenie-d-ficytu-dlaczego-89-polakow-cierpi-na-niedobor-witaminy-d\/#Suplementacja_%E2%80%93_jak_uzupelniac_niedobor\" >Suplementacja \u2013 jak uzupe\u0142nia\u0107 niedob\u00f3r?<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/swiatsupli.pl\/blog\/pokolenie-d-ficytu-dlaczego-89-polakow-cierpi-na-niedobor-witaminy-d\/#Dawki_profilaktyczne_dla_zdrowych\" >Dawki profilaktyczne (dla zdrowych):<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/swiatsupli.pl\/blog\/pokolenie-d-ficytu-dlaczego-89-polakow-cierpi-na-niedobor-witaminy-d\/#Dawki_lecznicze\" >Dawki lecznicze:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/swiatsupli.pl\/blog\/pokolenie-d-ficytu-dlaczego-89-polakow-cierpi-na-niedobor-witaminy-d\/#Naturalne_zrodla_witaminy_D\" >Naturalne \u017ar\u00f3d\u0142a witaminy D<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/swiatsupli.pl\/blog\/pokolenie-d-ficytu-dlaczego-89-polakow-cierpi-na-niedobor-witaminy-d\/#Co_zwieksza_przyswajanie_witaminy_D\" >Co zwi\u0119ksza przyswajanie witaminy D?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/swiatsupli.pl\/blog\/pokolenie-d-ficytu-dlaczego-89-polakow-cierpi-na-niedobor-witaminy-d\/#Obalanie_mitow\" >Obalanie mit\u00f3w<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/swiatsupli.pl\/blog\/pokolenie-d-ficytu-dlaczego-89-polakow-cierpi-na-niedobor-witaminy-d\/#Podsumowanie\" >Podsumowanie<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>W Polsce a\u017c 89% populacji ma zbyt niski poziom witaminy D. Mimo potencjalnie dobrego nas\u0142onecznienia latem, przez wi\u0119kszo\u015b\u0107 roku synteza tej kluczowej witaminy jest znikoma. To \u201ecicha epidemia\u201d, kt\u00f3rej skutki si\u0119gaj\u0105 daleko poza problemy z ko\u015b\u0107mi \u2013 wp\u0142ywa m.in. na odporno\u015b\u0107, psychik\u0119, p\u0142odno\u015b\u0107 i ryzyko wielu chor\u00f3b przewlek\u0142ych.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dlaczego_witamina_D_jest_tak_wazna\"><\/span>Dlaczego <a href=\"https:\/\/swiatsupli.pl\/witamina-d\/c293?utm_source=blog&amp;utm_medium=referral&amp;utm_campaign=Pokolenie_D-ficytu_%E2%80%93_dlaczego_89%25_Polak%C3%B3w_cierpi_na_niedob%C3%B3r_witaminy_D%3F\" target=\"_blank\" rel=\"noreferrer noopener\">witamina D<\/a> jest tak wa\u017cna?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Witamina D to nie tylko witamina \u2013 to hormon reguluj\u0105cy m.in.:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Gospodark\u0119 wapniowo-fosforanow\u0105<\/strong> (ko\u015bci, z\u0119by)<\/li>\n\n\n\n<li><strong>Uk\u0142ad odporno\u015bciowy<\/strong><\/li>\n\n\n\n<li><strong>Ekspresj\u0119 ponad 900 gen\u00f3w<\/strong><\/li>\n\n\n\n<li><strong>Ci\u015bnienie krwi i metabolizm glukozy<\/strong><\/li>\n\n\n\n<li><strong>Funkcje m\u00f3zgu i nastr\u00f3j<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Optymalny poziom we krwi to <strong>30\u201350 ng\/ml<\/strong>. Poni\u017cej tej warto\u015bci pogarsza si\u0119 wch\u0142anianie wapnia, odporno\u015b\u0107 i zwi\u0119ksza ryzyko wielu schorze\u0144.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/swiatsupli.pl\/witaminy-d-ostrovit-vit-d3-4000iu-120softgels\/p4711?utm_source=blog&amp;utm_medium=referral&amp;utm_campaign=Pokolenie_D-ficytu_%E2%80%93_dlaczego_89%25_Polak%C3%B3w_cierpi_na_niedob%C3%B3r_witaminy_D%3F\" target=\"_blank\" rel=\" noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2025\/05\/witaminy-d-ostrovit-vit-d3-4000iu-120softgels.png\" alt=\"\" class=\"wp-image-21093\" srcset=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2025\/05\/witaminy-d-ostrovit-vit-d3-4000iu-120softgels.png 800w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2025\/05\/witaminy-d-ostrovit-vit-d3-4000iu-120softgels-300x300.png 300w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2025\/05\/witaminy-d-ostrovit-vit-d3-4000iu-120softgels-150x150.png 150w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2025\/05\/witaminy-d-ostrovit-vit-d3-4000iu-120softgels-768x768.png 768w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2025\/05\/witaminy-d-ostrovit-vit-d3-4000iu-120softgels-360x360.png 360w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><a href=\"https:\/\/swiatsupli.pl\/witaminy-d-ostrovit-vit-d3-4000iu-120softgels\/p4711?utm_source=blog&amp;utm_medium=referral&amp;utm_campaign=Pokolenie_D-ficytu_%E2%80%93_dlaczego_89%25_Polak%C3%B3w_cierpi_na_niedob%C3%B3r_witaminy_D%3F\" target=\"_blank\" rel=\"noreferrer noopener\">Ostrovit Vit D3 4000IU 120softgels-KLIKNIJ TUTAJ<\/a><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Skala_problemu\"><\/span>Skala problemu<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>89%<\/strong> Polak\u00f3w ma poziom witaminy D poni\u017cej 30 ng\/ml<\/li>\n\n\n\n<li><strong>66%<\/strong> \u2013 poni\u017cej 20 ng\/ml (niedob\u00f3r)<\/li>\n\n\n\n<li>W zimie <strong>ponad 90% dzieci i senior\u00f3w<\/strong> ma niedob\u00f3r<\/li>\n\n\n\n<li>Polska jest w europejskiej czo\u0142\u00f3wce kraj\u00f3w z najwi\u0119kszym deficytem<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dlaczego_mamy_niedobor\"><\/span>Dlaczego mamy niedob\u00f3r?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Klimat_i_geografia\"><\/span>1. Klimat i geografia<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Od pa\u017adziernika do marca promienie UVB s\u0105 za s\u0142abe do syntezy witaminy D<\/li>\n\n\n\n<li>Ma\u0142o dni s\u0142onecznych i du\u017ce zachmurzenie<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Styl_zycia\"><\/span>2. Styl \u017cycia<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Praca w pomieszczeniach, siedz\u0105cy tryb \u017cycia<\/li>\n\n\n\n<li>Stosowanie filtr\u00f3w UV ogranicza syntez\u0119 o 95%<\/li>\n\n\n\n<li>Ma\u0142o czasu sp\u0119dzanego na s\u0142o\u0144cu<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Dieta\"><\/span>3. Dieta<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Niska konsumpcja ryb i brak wzbogacania \u017cywno\u015bci w witamin\u0119 D<\/li>\n\n\n\n<li>Brak tradycji spo\u017cywania tranu<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/swiatsupli.pl\/witamina-d-pharmovit-d3-vit-4000-softgel-active-120softgels\/p9273?utm_source=blog&amp;utm_medium=referral&amp;utm_campaign=Pokolenie_D-ficytu_%E2%80%93_dlaczego_89%25_Polak%C3%B3w_cierpi_na_niedob%C3%B3r_witaminy_D%3F\" target=\"_blank\" rel=\" noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2025\/05\/witamina-d-pharmovit-d3-vit-4000-softgel-active-120softgels.png\" alt=\"\" class=\"wp-image-21094\" srcset=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2025\/05\/witamina-d-pharmovit-d3-vit-4000-softgel-active-120softgels.png 800w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2025\/05\/witamina-d-pharmovit-d3-vit-4000-softgel-active-120softgels-300x300.png 300w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2025\/05\/witamina-d-pharmovit-d3-vit-4000-softgel-active-120softgels-150x150.png 150w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2025\/05\/witamina-d-pharmovit-d3-vit-4000-softgel-active-120softgels-768x768.png 768w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2025\/05\/witamina-d-pharmovit-d3-vit-4000-softgel-active-120softgels-360x360.png 360w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><a href=\"https:\/\/swiatsupli.pl\/witamina-d-pharmovit-d3-vit-4000-softgel-active-120softgels\/p9273?utm_source=blog&amp;utm_medium=referral&amp;utm_campaign=Pokolenie_D-ficytu_%E2%80%93_dlaczego_89%25_Polak%C3%B3w_cierpi_na_niedob%C3%B3r_witaminy_D%3F\" target=\"_blank\" rel=\"noreferrer noopener\">Pharmovit D3-Vit 4000 Softgel Active 120softgels-KLIKNIJ TUTAJ<\/a><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Zanieczyszczenie_powietrza\"><\/span>4. Zanieczyszczenie powietrza<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Smog blokuje promienie UVB \u2013 szczeg\u00f3lnie zim\u0105 w miastach<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kto_jest_najbardziej_narazony\"><\/span>Kto jest najbardziej nara\u017cony?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Dzieci i m\u0142odzie\u017c<\/strong> \u2013 intensywny wzrost, ma\u0142o ruchu na s\u0142o\u0144cu<\/li>\n\n\n\n<li><strong>Kobiety w ci\u0105\u017cy<\/strong> \u2013 potrzeba dla zdrowia p\u0142odu i laktacji<\/li>\n\n\n\n<li><strong>Seniorzy<\/strong> \u2013 sk\u00f3ra produkuje mniej witaminy D, mniej s\u0142o\u0144ca, wi\u0119cej lek\u00f3w<\/li>\n\n\n\n<li><strong>Osoby o ciemnej karnacji<\/strong> \u2013 melanina ogranicza syntez\u0119<\/li>\n\n\n\n<li><strong>Osoby z oty\u0142o\u015bci\u0105<\/strong> \u2013 witamina D magazynowana w t\u0142uszczu<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Skutki_niedoboru\"><\/span>Skutki niedoboru<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Uklad_odpornosciowy\"><\/span>Uk\u0142ad odporno\u015bciowy<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Wi\u0119ksza podatno\u015b\u0107 na infekcje (np. COVID-19, grypa)<\/li>\n\n\n\n<li>Ryzyko chor\u00f3b autoimmunologicznych<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/swiatsupli.pl\/witaminy-d-k-promaker-vit-d3k2-90kaps\/p4313?utm_source=blog&amp;utm_medium=referral&amp;utm_campaign=Pokolenie_D-ficytu_%E2%80%93_dlaczego_89%25_Polak%C3%B3w_cierpi_na_niedob%C3%B3r_witaminy_D%3F\" target=\"_blank\" rel=\" noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2025\/05\/witaminy-d-k-promaker-vit-d3k2-90kaps.png\" alt=\"\" class=\"wp-image-21095\" srcset=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2025\/05\/witaminy-d-k-promaker-vit-d3k2-90kaps.png 800w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2025\/05\/witaminy-d-k-promaker-vit-d3k2-90kaps-300x300.png 300w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2025\/05\/witaminy-d-k-promaker-vit-d3k2-90kaps-150x150.png 150w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2025\/05\/witaminy-d-k-promaker-vit-d3k2-90kaps-768x768.png 768w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2025\/05\/witaminy-d-k-promaker-vit-d3k2-90kaps-360x360.png 360w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><a href=\"https:\/\/swiatsupli.pl\/witaminy-d-k-promaker-vit-d3k2-90kaps\/p4313?utm_source=blog&amp;utm_medium=referral&amp;utm_campaign=Pokolenie_D-ficytu_%E2%80%93_dlaczego_89%25_Polak%C3%B3w_cierpi_na_niedob%C3%B3r_witaminy_D%3F\" target=\"_blank\" rel=\"noreferrer noopener\">Promaker Vit D3+K2 90kaps-KLIKNIJ TUTAJ<\/a><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Choroby_przewlekle\"><\/span>Choroby przewlek\u0142e<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Serce, nadci\u015bnienie, cukrzyca, nowotwory<\/li>\n\n\n\n<li>Choroby neurodegeneracyjne i zaburzenia p\u0142odno\u015bci<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Psychika\"><\/span>Psychika<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Depresja, zaburzenia nastroju, problemy z pami\u0119ci\u0105 i snem<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_i_kiedy_badac_poziom_witaminy_D\"><\/span>Jak i kiedy bada\u0107 poziom witaminy D?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Badaj 25(OH)D w surowicy (koszt: 50\u2013100 z\u0142)<\/li>\n\n\n\n<li>Najlepiej w lutym\/marcu, po zimie<\/li>\n\n\n\n<li>Grupy ryzyka: badanie 2\u20134 razy w roku<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Suplementacja_%E2%80%93_jak_uzupelniac_niedobor\"><\/span>Suplementacja \u2013 jak uzupe\u0142nia\u0107 niedob\u00f3r?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dawki_profilaktyczne_dla_zdrowych\"><\/span>Dawki profilaktyczne (dla zdrowych):<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Doro\u015bli: 800\u20132000 IU\/dzie\u0144<\/li>\n\n\n\n<li>Dzieci: 600\u20131000 IU<\/li>\n\n\n\n<li>Seniorzy, kobiety w ci\u0105\u017cy: 1500\u20132000 IU<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dawki_lecznicze\"><\/span>Dawki lecznicze:<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2000\u201310000 IU dziennie, zale\u017cnie od poziomu niedoboru<\/li>\n<\/ul>\n\n\n\n<p><strong>Najlepiej stosowa\u0107 witamin\u0119 D3 z t\u0142uszczem (np. kapsu\u0142ki olejowe).<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Naturalne_zrodla_witaminy_D\"><\/span>Naturalne \u017ar\u00f3d\u0142a witaminy D<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0141oso\u015b, \u015bled\u017a, makrela, sardynki<\/strong><\/li>\n\n\n\n<li><strong>Tran, \u017c\u00f3\u0142tka jaj, grzyby na\u015bwietlane UV<\/strong><\/li>\n\n\n\n<li><strong>Produkty fortyfikowane \u2013 margaryny, mleka ro\u015blinne<\/strong><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_zwieksza_przyswajanie_witaminy_D\"><\/span>Co zwi\u0119ksza przyswajanie witaminy D?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Magnez, witamina K2<\/li>\n\n\n\n<li>Zdrowa mikroflora jelitowa<\/li>\n\n\n\n<li>Odpowiednia masa cia\u0142a i ograniczenie alkoholu<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Obalanie_mitow\"><\/span>Obalanie mit\u00f3w<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Latem nie trzeba suplementowa\u0107<\/strong> \u2013 mit! 60% Polak\u00f3w ma niedob\u00f3r nawet latem.<\/li>\n\n\n\n<li><strong>\u0141atwo j\u0105 przedawkowa\u0107<\/strong> \u2013 mit! Toksyczno\u015b\u0107 jest rzadka przy zalecanych dawkach.<\/li>\n\n\n\n<li><strong>Dieta wystarczy<\/strong> \u2013 mit! Dostarcza tylko 10\u201320% dziennego zapotrzebowania.<\/li>\n\n\n\n<li><strong>S\u0142o\u0144ce przez szyb\u0119 dzia\u0142a<\/strong> \u2013 mit! Szyby blokuj\u0105 UVB.<\/li>\n\n\n\n<li><strong>Ro\u015blinna witamina D jest r\u00f3wnie dobra<\/strong> \u2013 mit! D3 (zwierz\u0119ca) jest skuteczniejsza.<\/li>\n\n\n\n<li><strong>Badania s\u0105 zb\u0119dne<\/strong> \u2013 mit! Tylko badanie poka\u017ce, czy suplementujesz skutecznie.<\/li>\n\n\n\n<li><strong>D dzia\u0142a tylko na ko\u015bci<\/strong> \u2013 mit! Ma wp\u0142yw na ca\u0142y organizm.<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Podsumowanie\"><\/span>Podsumowanie<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Niedob\u00f3r witaminy D to powa\u017cny problem zdrowia publicznego w Polsce<\/li>\n\n\n\n<li>Dotyczy 89% Polak\u00f3w i niesie ryzyko wielu chor\u00f3b<\/li>\n\n\n\n<li>Suplementacja, ekspozycja na s\u0142o\u0144ce i badania kontrolne to skuteczne \u015brodki zaradcze<\/li>\n\n\n\n<li>Witamina D to \u201ewitamina zdrowia\u201d, nie tylko \u201ewitamina s\u0142o\u0144ca\u201d<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>W Polsce a\u017c 89% populacji ma zbyt niski poziom witaminy D. Mimo potencjalnie dobrego nas\u0142onecznienia latem, przez wi\u0119kszo\u015b\u0107 roku synteza tej kluczowej witaminy jest znikoma. To \u201ecicha epidemia\u201d, kt\u00f3rej skutki si\u0119gaj\u0105 daleko poza problemy z&#8230;<\/p>\n","protected":false},"author":6,"featured_media":21092,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","inline_featured_image":false,"rop_custom_images_group":[],"rop_custom_messages_group":[],"rop_publish_now":"initial","rop_publish_now_accounts":[],"rop_publish_now_history":[],"rop_publish_now_status":"pending","footnotes":""},"categories":[1385],"tags":[3135,3134,3139,1887,3137,3133,3136,228],"class_list":{"0":"post-21091","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dolegliwosci-i-choroby","8":"tag-3135","9":"tag-d-ficytu","10":"tag-d-2","11":"tag-dlaczego","12":"tag-maja","13":"tag-pokolenie","14":"tag-polacy","15":"tag-witaminy"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Pokolenie D-ficytu \u2013 dlaczego 89% Polak\u00f3w cierpi na niedob\u00f3r witaminy D? 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