Vitamin D

Could the lack of Vitamin D represent a problem in our body?

Currently, most of the world population is lacking in vitamin D (<30nmol / L), being seen as a Public Health Problem in several countries in Europe.

What are the biggest sources of Vitamin D?


The biggest and main source of Vitamin D is sun exposure. However, the lifestyle practiced today by the majority of the population does not allow the capture of UVB irradiation, thus enhancing the synthesis of vitamin D3 (bioequivalent to vitamin D) at the cutaneous level.
Naturally, we can find vitamin D in our diet through the consumption of:
- Animal viscera
- Fatty fish (salmon, sardines, herring, cod)
- Egg molluscs and crustaceans

Still, frequent consumption of these foods may not be enough to meet the recommended daily needs.
Vegetarians or vegans, their consumption is even more compromised, being necessary and recommended daily exposure to the sun for at least 15 minutes and to monitor the serum levels of vitamin D.
In this way, direct or indirect supplementation (enriched foods) becomes the most pragmatic solution to increase the values ​​in the body.


The Role of Vitamin D in the Functioning of the Body

The main role of vitamin D in our body, is the maintenance of bone mass, since it facilitates the absorption of calcium in the intestine, thus decreasing the likelihood of developing osteoporosis.
However, recent studies indicate that Vitamin D is a potential immunomodulator, especially in cases of gastrointestinal disease such as Crohn's and ulcerative colitis, and that its correct supply (> 50nmol/L) reduces inflammatory crises and consequent hospitalizations.
The big question is to decipher whether this compound, administered in doses higher than those recommended in individuals with gastrointestinal disease, will be essential and effective in reducing inflammation. There is also new evidence that individuals with a vitamin D in serum levels within the recommended level have C-reactive protein (inflammatory marker) levels, lower than in individuals with vitamin D in lower serum concentrations.

Nutritionist Tip:

If you like and usually practice physical exercise, take the opportunity to do Outdoor Training Sessions with our team of Personal Trainers.

The benefits associated with Outdoor Training are numerous and, among them, are sun exposure and the absorption of Vitamin D.

While exercising with our team, in addition to the good weather, you can enjoy the landscape, beauty and tranquility of the Parque da Cidade do Porto which is located 150 meters away from our studio, or else, from the beach which is, only 500 meters away.
Great! Don't you think? Take advantage of this time of year to stay in shape while tanning a little.


Nuno Guimarães
Inspire Studio's Nutritionist