{"id":7038,"date":"2024-04-19T20:18:19","date_gmt":"2024-04-19T23:18:19","guid":{"rendered":"https:\/\/www.demusculos.com\/contenidos\/?p=7038"},"modified":"2026-08-27T10:49:38","modified_gmt":"2026-08-27T13:49:38","slug":"vitamina-d","status":"publish","type":"post","link":"https:\/\/www.demusculos.com\/contenidos\/vitamina-d\/","title":{"rendered":"Vitamina D: la \u00fanica que tu cuerpo fabrica con el sol"},"content":{"rendered":"\n

La vitamina D es la m\u00e1s rara de todas, y por un motivo concreto: es la \u00fanica que tu cuerpo puede fabricar con luz solar<\/strong>. T\u00e9cnicamente ni siquiera se comporta como una vitamina com\u00fan.<\/p>\n\n\n\n

La vitamina que no es del todo una vitamina<\/h2>\n\n\n\n
\u2600\ufe0f Por qu\u00e9 es distinta<\/strong>Una vitamina, por definici\u00f3n, es un compuesto que el organismo no puede producir<\/strong> y debe incorporar con la dieta.

La vitamina D rompe esa regla: la piel la sintetiza a partir de la exposici\u00f3n a la radiaci\u00f3n ultravioleta del sol<\/strong>.

Por eso muchos especialistas la consideran m\u00e1s cercana a una hormona<\/strong> que a una vitamina cl\u00e1sica. El nombre le qued\u00f3 de cuando se la descubri\u00f3, a principios del siglo XX.<\/span><\/div>\n\n\n\n

D2 y D3: no son lo mismo<\/h2>\n\n\n\n

Ac\u00e1 hay una distinci\u00f3n que conviene conocer antes de comprar cualquier cosa:<\/p>\n\n\n\n

Forma<\/th>Nombre t\u00e9cnico<\/th>De d\u00f3nde viene<\/th><\/tr><\/thead>
Vitamina D3<\/strong><\/td>Colecalciferol<\/td>La que produce tu piel con el sol. Tambi\u00e9n presente en alimentos de origen animal<\/td><\/tr>
Vitamina D2<\/strong><\/td>Ergocalciferol<\/td>De origen vegetal, presente sobre todo en hongos<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

En los suplementos vas a ver mayormente D3<\/strong>. Si segu\u00eds una dieta vegana, revis\u00e1 la etiqueta: la D3 tradicional suele obtenerse de lanolina, aunque tambi\u00e9n existe versi\u00f3n de liquen.<\/p>\n\n\n\n

D\u00f3nde est\u00e1<\/h2>\n\n\n\n
Fuente<\/th>Detalle<\/th><\/tr><\/thead>
El sol<\/strong><\/td>La fuente principal. La piel la sintetiza con exposici\u00f3n UV<\/td><\/tr>
Pescados grasos<\/strong><\/td>Salm\u00f3n, caballa, sardina, at\u00fan<\/td><\/tr>
Yema de huevo<\/strong><\/td>En cantidades moderadas<\/td><\/tr>
Hongos<\/strong><\/td>Sobre todo los expuestos a luz UV. Aportan D2<\/td><\/tr>
H\u00edgado<\/strong><\/td>Y aceite de h\u00edgado de bacalao<\/td><\/tr>
Alimentos fortificados<\/strong><\/td>Algunos l\u00e1cteos y cereales la llevan agregada<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n
\u26a0\ufe0f Esta es la vitamina donde m\u00e1s importa no automedicarse<\/strong>La vitamina D es liposoluble<\/strong>: se acumula en el organismo. A diferencia de la C o las del grupo B, lo que sobra no se elimina f\u00e1cilmente<\/strong>.

Eso significa que tomar dosis altas por tu cuenta y de forma sostenida puede ser contraproducente<\/strong>.

Adem\u00e1s, el nivel de vitamina D se mide con un an\u00e1lisis de sangre simple<\/strong>. Si te preocupa el tema, ese es el camino: analizarte y que un m\u00e9dico interprete el resultado. No comprar un frasco y ver qu\u00e9 pasa.<\/span><\/div>\n\n\n\n

D\u00f3nde la encontr\u00e1s en el cat\u00e1logo<\/h2>\n\n\n\n

En el rubro deportivo, la vitamina D aparece dentro de multivitam\u00ednicos<\/strong> en cantidades acordes a un suplemento dietario. Si necesit\u00e1s dosis espec\u00edficas por indicaci\u00f3n m\u00e9dica, eso se compra en una farmacia<\/strong>.<\/p>\n\n\n\n

\"VitaminasVitaminas y Minerales Pulver x60<\/strong>Sin TACC. De los m\u00e1s vendidos<\/span>Ver producto<\/span><\/a><\/div>
\"Multivitam\u00ednicoMultivitam\u00ednico Mervick x120<\/strong>Envase para dos meses<\/span>Ver producto<\/span><\/a><\/div>
\"VitaminVitamin Pro x60 de HTN<\/strong>Vitaminas y minerales en c\u00e1psulas<\/span>Ver producto<\/span><\/a><\/div>
\"OmegaOmega 3 Fish Oil x60 de Star<\/strong>Aceite de pescado en c\u00e1psulas<\/span>Ver producto<\/span><\/a><\/div><\/div>\n\n\n\n

Ver vitaminas y minerales<\/strong><\/a> \u00b7 La gu\u00eda completa<\/a><\/p>\n\n\n\n

Preguntas frecuentes<\/h2>\n\n\n\n
\u00bfEs cierto que el sol aporta vitamina D?<\/strong><\/strong><\/summary>

S\u00ed, es su fuente principal.<\/strong> La piel la sintetiza a partir de la radiaci\u00f3n ultravioleta.
Cu\u00e1nta produc\u00eds depende de muchos factores: la estaci\u00f3n, la latitud, la hora, el tono de piel y cu\u00e1nta superficie qued\u00f3 expuesta.<\/p><\/details>

\u00bfD2 o D3?<\/strong><\/strong><\/summary>

La D3<\/strong> es la que produce tu piel y la que predomina en los suplementos. La D2<\/strong> es de origen vegetal, sobre todo de hongos.
Si segu\u00eds una dieta vegana, revis\u00e1 la etiqueta: la D3 suele obtenerse de lanolina, aunque existe versi\u00f3n de liquen.<\/p><\/details>

\u00bfPuedo tomarla por mi cuenta?<\/strong><\/strong><\/summary>

Ac\u00e1 conviene ser especialmente prudente. La vitamina D es liposoluble: se acumula<\/strong>, y lo que sobra no se elimina con facilidad.
Adem\u00e1s, se mide con un an\u00e1lisis de sangre simple<\/strong>. Si te preocupa, hacete el an\u00e1lisis y que lo interprete un m\u00e9dico. Es mucho m\u00e1s sensato que suplementar a ciegas.<\/p><\/details>

\u00bfVenden vitamina D sola?<\/strong><\/strong><\/summary>

En el cat\u00e1logo aparece dentro de multivitam\u00ednicos<\/strong>, en cantidades propias de un suplemento dietario.
Si necesit\u00e1s una dosis espec\u00edfica indicada por un m\u00e9dico, eso corresponde a una farmacia<\/strong>, no a una tienda de suplementos deportivos.<\/p><\/details><\/div>\n\n\n\n\n\n\n\n\n\n

C\u00f3mo escribimos esta ficha<\/strong>Describimos funciones establecidas y fuentes alimentarias<\/strong>. No prometemos que tomar un nutriente resuelva un s\u00edntoma.

De esta p\u00e1gina sacamos indicaciones sobre condiciones de salud que no nos corresponden.

Si sospech\u00e1s que te falta algo, eso se detecta con un an\u00e1lisis y lo interpreta un m\u00e9dico<\/strong>. Suplementar a ciegas no es buena estrategia. Los suplementos dietarios son para mayores de 18 a\u00f1os.<\/span><\/div>\n\n\n\n
Otras notas sobre vitaminas<\/strong>
Vitamina B6<\/a>Vitamina B12<\/a>Vitamina C<\/a>Colina: funciones, beneficios y suplemento nat<\/a>Vitamina B2 \/ Riboflavina<\/a>Vitamina B1 o tiamina: la que se descubri\u00f3 por<\/a><\/div>En la tienda<\/strong>
Vitaminas y Minerales Pulver<\/a>Omega 3 Fish Oil de Star<\/a><\/div>Ver vitaminas y minerales<\/a><\/span><\/div>\n","protected":false},"excerpt":{"rendered":"

La vitamina D es la m\u00e1s rara de todas, y por un motivo concreto: es la \u00fanica que tu cuerpo puede fabricar con luz solar. T\u00e9cnicamente ni siquiera se comporta como una vitamina com\u00fan. La vitamina que no es del todo una vitamina \u2600\ufe0f Por qu\u00e9 es distintaUna vitamina, por definici\u00f3n, es un compuesto que […]<\/p>\n","protected":false},"author":1,"featured_media":10082,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center 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cierto que el sol aporta vitamina D?\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"S\u00ed, es su fuente principal. La piel la sintetiza a partir de la radiaci\u00f3n ultravioleta. Cu\u00e1nta produc\u00eds depende de muchos factores: la estaci\u00f3n, la latitud, la hora, el tono de piel y cu\u00e1nta superficie qued\u00f3 expuesta.\",\"inLanguage\":\"es\"},\"inLanguage\":\"es\"},{\"@type\":\"Question\",\"@id\":\"https:\\\/\\\/www.demusculos.com\\\/contenidos\\\/vitamina-d\\\/#faq-question-2\",\"position\":2,\"url\":\"https:\\\/\\\/www.demusculos.com\\\/contenidos\\\/vitamina-d\\\/#faq-question-2\",\"name\":\"\u00bfD2 o D3?\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"La D3 es la que produce tu piel y la que predomina en los suplementos. La D2 es de origen vegetal, sobre todo de hongos. 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