嗜喝咖啡造成「維生素D」加速流失？台灣9成人都缺乏「維生素D」！維生素D食物排行整理 降低骨質疏鬆、慢性發炎和失眠肥胖

苼莛生技雜誌 > Body > 嗜喝咖啡造成「維生素D」加速流失？台灣9成人都缺乏「維生素D」！維生素D食物排行整理 降低骨質疏鬆、慢性發炎和失眠肥胖
經常腰痠背痛都找不出原因？9成人都缺乏「維生素D」！ 補充維生素D對抗慢性發炎、焦慮、失眠和肥胖問題
  • 26 7 月, 2023
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在台灣，人手一杯咖啡已成為常態，喝咖啡更是時尚精緻的代名詞，能夠在工作時同時愜意地享受咖啡香，不僅能提振精神，更是一大享受。但要注意的是，數據顯示台灣有高達90%的人嚴重缺乏維生素D，尤其是嗜喝咖啡且有三高症狀的人更要注意！

維生素D在身體中扮演著多種調節生理和骨骼機能的重要角色，不僅有助於血鈣平衡、維持神經和肌肉的正常功能，還支持免疫系統的健康。而維生素D缺乏可能引起慢性發炎與疼痛，且與許多疾病，如癌症、糖尿病、憂鬱症、失智症和心血管疾病等有關，本文特別整理高含量維生素D食物排行榜，讓妳能夠在日常多多補充維生素D！

咖啡時尚狂潮的隱憂 妨礙維生素和礦物質吸收

嗜喝咖啡造成「維生素D」加速流失？台灣9成人都缺乏「維生素D」！維生素D食物排行整理 降低骨質疏鬆、慢性發炎和失眠肥胖
咖啡因可能會對一些維生素和礦物質的吸收造成損害

現今社會對咖啡有強大的依賴，全球也充斥無數愛好咖啡的嗜飲者。以美國為例，約有29%的人每天要喝2杯咖啡，13%的人喜歡喝3杯，還有高達14%的人每日要喝掉4~5杯，連每天喝6杯以上的人也有9%的眾多咖啡愛好者。根據國際咖啡組織（ICO）的調查，台灣人每年喝掉28.5億杯咖啡，平均每人每年喝掉131杯咖啡，而這數字還在持續成長中！

咖啡確實讓人感到精力充沛，還能提神醒腦。不過值得注意的是，咖啡因可能會對一些維生素和礦物質的吸收造成損害，特別是那些經常喝咖啡的人，他們體內的維生素D更容易流失，可能會導致骨質疏鬆等問題。

咖啡因造成維他命D流失？

嗜喝咖啡造成「維生素D」加速流失？台灣9成人都缺乏「維生素D」！維生素D食物排行整理 降低骨質疏鬆、慢性發炎和失眠肥胖
現代人體維生素Ｄ不足的原因 上班族咖啡成癮

維他命D跟鈣質吸收有密切關係。咖啡因（Caffeine）事實上也是維他命D接受體的抑制劑，會影響維他命D的吸收。尤其是常常喝咖啡的人，體內的維生素Ｄ更容易流失，從而減少骨質密度，造成骨質疏鬆。建議我們每天咖啡喝少於3杯，然後確保攝取足夠的鈣和維他命D，預防潛在影響骨質的副作用！

另外，缺乏維生素D的原因還有很多，包括空氣污染、懸浮微粒與霾害PM2.5造成陽光穿透力下降、冬天日照比較不足、老化、肥胖、膚色暗沈、大部分在辦公室的上班族、腸胃吸收不良、飲食不均衡、疾病、使用藥物等，都可能造成人體血中維生素D3不足的原因。

如何得知自己體內維他命D是高還是低？

嗜喝咖啡造成「維生素D」加速流失？台灣9成人都缺乏「維生素D」！維生素D食物排行整理 降低骨質疏鬆、慢性發炎和失眠肥胖
現代醫學中的「血液檢驗」是目前最常用的方式來了解體內維生素D的濃度的方式

在沒有明顯症狀的情況下，現代醫學中的「血液檢驗」是目前最常用的方式來了解體內維生素D的濃度的方式。這種檢驗通常測量25-羥基維生素D（25(OH)D）的濃度，也稱為骨化二醇（Calcidiol）。25(OH)D是維生素D的主要血液形式，也是判斷體內維生素D水平的最可靠指標，血液檢驗可以告訴妳體內維生素D的水平是否正常、高於正常還是低於正常。

根據過去的調查，台灣人體內的維他命D明顯不足。根據 2005–2008 年的國民營養健康狀況變遷調查，研究 19 歲以上國人血清 25(OH)D 的濃度，結果發現全國平均為 18.1 ng/mL ， 66% 以上的國人處於缺乏（ <20 ng/mL ），僅有不到 2% 的人充足（ >33 ng/mL ）。此外，按參與者抽血日期分為四季，結果發現夏季的濃度最高（ 19.7 ng/mL ），春季最低（ 16.8 ng/mL ）。所以不管怎麼看，台灣人缺乏維他命D 缺乏的比率普遍都是偏高的。

維他命D危機：近年來缺乏情況升高

嗜喝咖啡造成「維生素D」加速流失？台灣9成人都缺乏「維生素D」！維生素D食物排行整理 降低骨質疏鬆、慢性發炎和失眠肥胖
維他命D危機：近年來缺乏情況升高

世界衛生組織在2003年將血清25-0H Vit D濃度低於10 ng/ml定義為維生素D缺乏，低於20ng/ml為不足以。然而，近年來許多實驗室將血清25-OH Vit D濃度的正常值調整為30~76ng/ml。如果依照這個標準，全人口維生素D不足的盛行率預計將大幅升高，可達50-80%。美國國家營養調查2005及2006年的報告指出，許多年齡層的25-OH Vit D平均濃度為24ng/ml，依據WHO標準仍為正常，但如果根據最近修正的參考值來評估，這個平均濃度則可能被歸類為維生素D不足。

台灣人近9成維生素D不足 年輕人比例更高

嗜喝咖啡造成「維生素D」加速流失？台灣9成人都缺乏「維生素D」！維生素D食物排行整理 降低骨質疏鬆、慢性發炎和失眠肥胖
台灣人近9成維生素D不足 年輕人比例更高

根據國民健康署「國人膳食營養素參考攝取量」第八版，針對50歲以上的國人，明確指出維生素D的攝取建議量為每日15 微克(µg)。並且，根據這項修訂，台灣人中有超過75%的男女性都呈現維生素D攝取不足的情形。

另外，根據2015～2022年間、12萬5292筆巨量資料，發現台灣高達8成7民眾維生素D不足或缺乏，等於每10人幾乎就有近9人維生素D異常。以性別分析，發現近8成5男性異常、近9成女性未達建議值。分析各年齡層，21～30歲的年輕人高達9成3不足、缺乏，維生素D異常會影響鈣質吸收，進一步導致骨質疏鬆年輕化，甚至有35歲就骨質疏鬆個案。

「陽光維他命」維生素D：身體調節的關鍵角色

嗜喝咖啡造成「維生素D」加速流失？台灣9成人都缺乏「維生素D」！維生素D食物排行整理 降低骨質疏鬆、慢性發炎和失眠肥胖
「陽光維他命」維生素D：身體調節的關鍵角色

維生素D是一種脂溶性的維生素，也被稱為促鈣醇 (calciferol)。它有兩種主要形式，分別是D2 (麥角沉鈣醇，ergocalciferol)和D3 (膽促鈣醇，cholecalciferol)，D2主要來自植物食物，而D3則主要來自動物性食物和日照，這兩種形式都可以在身體內轉化成活性的維生素D。

維生素D又稱為陽光維他命，它是唯一人體可以自然合成的維生素，在UVB的照射下，植物固醇會在皮下轉化為維生素D。在最理想的情況下，人體可以通過暴露於足夠的陽光下，自行合成80～90％的維生素D需求，這與膚色、陽光強度、曬太陽的時間長短都有關係。但是，現代生活方式、居住地區、季節、室內活動時間增加等因素，可能會導致很多人缺乏足夠的維生素D。因此，飲食補充成為確保足夠維生素D的另一重要途徑。

維生素D算是一種荷爾蒙，具有很多生理調節作用，主要是可以協助鈣質吸收，以及幫助骨骼鈣化，維持血鈣平衡、維持神經、肌肉的正常生理等，對成長期幼兒、兒童的牙齒與骨骼發育很重要，所以缺乏維生素D最常見的症狀是會造成骨質疏鬆症、或是骨折等。此外，維生素D在神經、肌肉的正常生理、免疫系統的健康、心血管系統的調節等方面發揮重要作用。

維生素D算是一種荷爾蒙，具有很多生理調節作用

維他命D在體內的合成機制 肝腎功能扮演要角

嗜喝咖啡造成「維生素D」加速流失？台灣9成人都缺乏「維生素D」！維生素D食物排行整理 降低骨質疏鬆、慢性發炎和失眠肥胖
維他命D在體內的合成機制 肝腎功能扮演要角

以下是人體中維生素D的合成過程：

第一步：皮膚合成、食物攝取

當陽光的紫外線照射到皮膚表皮上的7-脫氫膽甾醇（7-Dehydrocholesterol），7-脫氫膽甾醇會轉變成前維生素D3（Previtamin D3），另外也能從膳食攝取維生素D2或D3。

第二步：肝臟轉換

Previtamin D3進入血液後，會被運送到肝臟。在肝臟內，酵素的作用將Previtamin D3轉換為25-羥基維生素D（25(OH)D），也稱為25-羥基膽酸。

第三步：腎臟活化

25(OH)D進入腎臟，並在腎臟內受到另一種酵素的作用，將其進一步轉換成活性形式的1,25-二羥基維生素D（1,25(OH)2D），也稱為鈣化三醇或鈣化醇。這是維生素D在人體中的生理活性形式。

不管是來自於食物的維他命 D2 、 D3 與肌膚合成的 D3，在體內都得再經過兩次的轉換，才能成為有生理活性的維他命Ｄ，第一次發生在肝臟，反應後會產生，而第二次在腎臟。如果肝臟或腎臟功能受損，可能會影響維生素D的轉換過程，進而影響鈣和磷的代謝以及骨骼健康。

維生素D是保護肝臟健康的關鍵

嗜喝咖啡造成「維生素D」加速流失？台灣9成人都缺乏「維生素D」！維生素D食物排行整理 降低骨質疏鬆、慢性發炎和失眠肥胖
維生素D是保護肝臟健康的關鍵

維生素D對肝臟健康有著重要的影響。在肝臟組織中，維生素D可以顯著抑制肝星形細胞中維生素Ｄ受體以及膠原等物質的表達，從而阻止肝星狀細胞活化，進一步抑制細胞外基質沉積等作用，有助於抑制肝纖維化。

維生素Ｄ的合成有賴於肝臟正常的功能！肝臟是維生素D合成的器官，同時也是維生素Ｄ作用靶器官，所以維持正常的維生素Ｄ水平對肝臟有保護作用，有助於免於肝臟受損。一般來說，肝臟疾病患者常因肝臟功能下降、合成分泌代謝障礙、維生素D需求增加以及飲食攝入不足和吸收不良等因素，易發生維生素D缺乏，包括脂溶性維生素。

據報告，約64%-92%的慢性肝病患者血清25-羥維生素D水平低於20 ng/ml，而血清25-羥維生素D水平和MELD評分、Child-Pugh評分負相關，這意味著維生素D水平與肝病的嚴重程度有關聯。不僅如此，研究數據還表明維生素D水平也與患有HCV感染、非酒精性脂肪性肝病和肝細胞癌的患者的治療反應密切相關。

常常全身腰痠背痛？妳很可能缺乏維生素Ｄ！

嗜喝咖啡造成「維生素D」加速流失？台灣9成人都缺乏「維生素D」！維生素D食物排行整理 降低骨質疏鬆、慢性發炎和失眠肥胖
常常全身腰痠背痛？妳很可能缺乏維生素Ｄ！

根據刊登在《疼痛醫學》期刊研究發現，「全身慢性疼痛」跟缺乏維生素D有關。維生素D缺乏是慢性疼痛的危險因子，事實上幾乎每個細胞都有維他命D的接收器，它參與調節多種身體功能，特別是在抑制發炎過程中發揮作用。

有關於維生素D缺乏和廣泛性慢性疼痛關聯的研究顯示，患有慢性疼痛的患者中，維生素D缺乏的比例較正常人高出1.6倍，因此維生素D缺乏可能引起除骨骼以外的軟組織疼痛問題。

缺乏維生素D會引起慢性疼痛的可能原因，學者提出了許多可能的假說和理論。包括維生素D不足會影響周邊神經和副交感神經的功能，降低疼痛閾值；有些中樞神經疼痛覺細胞可將維生素D轉化具活性，與細胞內受體結合，啟動轉錄作用，引起疼痛；維生素D具有抗炎作用，拮抗促炎性細胞激素和前列腺素E2分泌，發生缺乏維生素D時會失去消炎功能；另有曝曬陽光引發合成體內腦內啡的說法。以上種種機制，都有實驗或臨床試驗支持。

補足維生素D 有效改善疼痛指數

補足維生素D 有效改善疼痛指數

補充足夠的維生素D對於預防慢性疼痛非常重要，能夠減少全身的腰痠背痛機率。然而，根據衛福部食藥署的調查，結果顯示有不到2%的國人維生素D是充足的，特別是19-44歲女性更明顯缺乏，可能與過度注重防曬有關。

一項2017年的研究跟蹤慢性下背痛的患者，剛開始病患接受檢測時，維生素D3數據極低，連續補充維他命D3長達八週後，發現他們的血中維生素D濃度明顯增加，而疼痛指數和功能指數也得到了改善。因此，確保補充足夠的維生素D，有助於預防和改善慢性疼痛，特別是在一些特定的慢性疼痛病症中。

充足的維生素D能減少體內發炎

嗜喝咖啡造成「維生素D」加速流失？台灣9成人都缺乏「維生素D」！維生素D食物排行整理 降低骨質疏鬆、慢性發炎和失眠肥胖
充足的維生素D能減少體內發炎

充足的維生素D在人體內發揮抗發炎的作用，可以調節免疫細胞的功能和活性，還能抑制促炎性細胞激素的產生，同時增加抗炎細胞激素的表達，進而降低體內的發炎反應和風險。

如果抽血檢查顯示，血液中的維生素D濃度低於12 ng/mL，表示身體處於維生素D缺乏狀態，這可能導致免疫功能下降並增加發炎的風險，需要透過飲食、日曬或營養品以補充維生素D。

建議每日維生素D攝取量

建議每日維生素D攝取量

依照「國人膳食營養素參考攝取量及其說明」每日的建議攝取量是出生～1歲：10微克（400 IU），1歲～50歲：5微克（200 IU），51歲以上：10微克（400 IU）；每日攝取量上限是1歲以下：25微克（1000 IU），1歲以上：50微克（2000 IU）。但根據台灣國民營養健康狀況變遷調查資料，發現高達98%的人，血液中維生素D濃度不足（標準是33μg/mL），尤以19～44歲年齡層濃度最低。

維生素D對健康七大多重功效

嗜喝咖啡造成「維生素D」加速流失？台灣9成人都缺乏「維生素D」！維生素D食物排行整理 降低骨質疏鬆、慢性發炎和失眠肥胖
維生素D對健康七大多重功效

維生素D對健康有多重功效，以下是其中七個主要作用：

  • 協助鈣、磷的吸收，維持骨骼健康：維生素D是鈣和磷等礦物質在骨骼中吸收和利用的關鍵，有助於骨骼的形成和強化。維生素Ｄ進入人體經過代謝成為活性維生素Ｄ後，可以提高鈣、磷在腸道的吸收率，讓血液中的鈣送到骨骼處，幫助骨骼鈣化，如果身體的維生素Ｄ不足，即使吃再多的鈣也沒有用。尤其對於對成長期幼兒、兒童的牙齒與骨骼發育很重要，對老年人和骨骼健康也非常重要，缺乏維生素D最常見的症狀會造成骨質疏鬆症、或是骨折等。
  • 維持血鈣平衡：鈣也是神經與肌肉中很重要的訊息傳遞物質，所以維持血鈣平衡有助於維持神經、肌肉的正常生理。缺乏維生素Ｄ，肌肉會呈現軟弱無力，也可能會造成抽筋、膝蓋痠痛等情形。
  • 具抗發炎性、免疫支持：經過一些研究，還發現維生素Ｄ也具有很好的抗氧化力與抗發炎性，所以與免疫調節、抗慢性發炎、以及預防癌症有關，缺乏維生素D，會影響身體抵抗感染的能力。此外，維生素D對於炎症相關的慢性疾病，能夠調節免疫細胞的活性、過度免疫反應，並幫助身體對抗病毒和細菌感染，如風濕性關節炎和自體免疫疾病。
缺乏維生素D，會影響身體抵抗感染的能力
  • 促進大腦健康、防失智：國內外研究均證實，維生素D具有保護及滋養神經細胞的功能，有助於增生神經傳導路徑，促進腦部健康。 此外，維生素D也有益於兒童早期骨骼發育及大腦智能缺陷。 許多流行病學研究發現，維生素D的缺乏與阿茲海默症和其它失智症發生的風險增加有明顯的關聯性存在
  • 心血管健康：研究顯示，維生素D可能有助於降低高血壓風險、改善心臟功能，並降低心血管疾病的發病率。
  • 神經功能、預防憂鬱：維生素D與神經系統有關，可能對於神經功能的維持和心理健康有影響。一些研究表明，足夠的維生素D攝取可能有助於預防憂鬱症和焦慮等心理問題。最近一篇大型研究，引用多項人體臨床實驗的統合分析發現，維生素D的補充確實對改善憂鬱症有幫助，這篇研究使用53篇臨床研究與53235人次的資料顯示，維生素D的補充，確實從低到中度的改善了憂鬱症的症狀。
嗜喝咖啡造成「維生素D」加速流失？台灣9成人都缺乏「維生素D」！維生素D食物排行整理 降低骨質疏鬆、慢性發炎和失眠肥胖
足夠的維生素D攝取可能有助於預防憂鬱症和焦慮等心理問題
  • 癌症預防： 部分研究顯示，維他命D偏低和某些疾病發生可能有關，適量攝取維生素D可能有助於預防某些癌症，如結腸癌、乳腺癌和攝護腺癌等，不過仍需進一步研究確認。

缺乏維生素D導致12種健康危害

維生素Ｄ的代謝

1. 容易生病：維生素D對免疫系統的調節作用非常重要，缺乏維生素D可能導致免疫系統功能下降，容易感染病毒和細菌。紐約營養學家Carolyn Brown曾說，維生素D在免疫系統中扮演了重要角色，因此缺乏維生素D 的民眾容易出現渾身無力、容易生病的現象。

2.情緒焦慮：維生素D會調節血清素的平衡狀態，因此若經常覺得情緒焦慮、緊張或不耐煩，有可能是身體缺少維生素D所造成的。

3. 肌肉無力、抽筋和痙攣：維生素D在代謝時進入肌肉細胞，增強肌肉收縮，可支持肌肉的功能，而許多普通的肌肉疼痛，常常是缺乏維生素D的首要症狀。另外，缺乏維生素D可能導致肌肉抽筋和痙攣。

缺乏維生素D可能導致肌肉抽筋和痙攣

4. 骨質疏鬆：維生素D是骨頭的強化劑，會幫助小腸吸收鈣質，維持血液中鈣質的平衡，促進骨頭的鈣化，如果民眾常覺得關節疼痛，腳抽筋，補充鈣質仍未減緩，就可能是缺乏維生素D哦！

5. 皮膚乾燥：維生素D能促進皮膚的新陳代謝，缺乏維生素D，皮膚容易出現潰爛、長癬，還會引起皮膚乾燥、長紅斑。

6. 心血管疾病：研究發現，缺乏維他命D的人，發生中風和心臟病的機率較高，而且死於心血管疾病的風險也會提升。

7.疲勞和精神疲憊：維生素D不足可能導致疲勞和精神疲憊，讓人感到疲倦且缺乏活力。

8.失眠和睡眠問題：維生素D與睡眠質量有關，缺乏維生素D可能導致睡眠問題，如失眠和睡眠品質不佳。

嗜喝咖啡造成「維生素D」加速流失？台灣9成人都缺乏「維生素D」！維生素D食物排行整理 降低骨質疏鬆、慢性發炎和失眠肥胖
缺乏維生素D可能導致睡眠問題，如失眠和睡眠品質不佳

9.自律神經失調：維生素D參與調節自律神經，缺乏可能導致自律神經失調，表現為心跳不規則、頭暈和暈厥等症狀。

10.降低受孕：女性維生素D缺乏可能影響生殖健康，降低受孕率。有國際研究論文指出，女性若維生素D濃度缺乏，恐致不孕、對卵巢造成負面影響、濾泡發育不良、卵子品質變差、受孕能力降低等。

11.提升失智症風險：研究顯示，維生素D缺乏可能與老年失智症風險增加有關，年長族群與失智症患者中，體內的維生素 D 較低下，因此應該多補充維生素 D。

12.肥胖問題：研究指出，維生素D3缺乏與肥胖具有顯著的相關性，肥胖者（身體質量指數〔BMI〕>30kg/m2）者，發生維生素D3缺乏的相對風險，為BMI正常者（<24.930kg/m2）的3.36倍（95%信賴區間1.50~7.54倍），並且亞洲人和黑人的風險較高。

生素D食物排行整理 降低骨質疏鬆、慢性發炎和失眠肥胖
維生素D3缺乏與肥胖具有顯著的相關性

如何補充維生素D？

生素D食物排行整理 降低骨質疏鬆、慢性發炎和失眠肥胖
確保維生素D攝取可以曬太陽、食物攝取、營養補充品

為了確保足夠的維生素D攝取，有以下幾種方法可以採取：

  • 曬太陽： 最自然的補充維生素D的方法是在早上或傍晚的時候，在陽光充足的戶外曬太陽。曬太陽15至30分鐘，幾次每週可以為身體提供足夠的維生素D。
  • 食物來源： 一些食物含有維生素D，例如鮭魚、鯖魚、鱈魚、蘑菇和富含植物性維生素D2的食品。但要注意這些食物所含的維生素D量通常不夠滿足日常需求，尤其對於少曬太陽的人。
  • 維生素D營養補充品： 如果無法獲得足夠的陽光或食物中的維生素D，可以考慮服用維生素D補充品。營養補充品的吸收速度較快，且劑量較高，但需挑選產品品質，包括配方、劑量、檢驗等。

健康曬太陽：掌握合成維生素D的最佳時機

健康曬太陽：掌握合成維生素D的最佳時機

製造維生素D3所需的最有效波長為約 280 nm 的紫外線（UVB），但這樣的波長在清晨或傍晚時幾乎都被大氣層吸收或折射掉，不會有效地合成維生素D3。而在室內或車窗內曬太陽也是徒勞無功，因為房屋或車窗的玻璃會吸收這個波長的紫外線，使其無法達到皮膚來進行維生素D的合成。

若想仰賴日曬的方式讓身體合成維生素D，在選擇曝曬時間時，要避免在光影傾斜角度超過 45 度以上曝曬，因為這樣的情況下維生素D的合成效率會降低。最佳的照射時間是在上午 10 點到下午 3 點之間，這段時間陽光較強，有助於更有效地合成維生素D。

有研究者建議每天早上 10 點到下午 3 點之間，至少讓臉、手臂、腿或背部曬5-30 分鐘的太陽，讓身體自己合成足夠的維他命D，不過該建議所在的地理位置與台灣應該不同，台灣因為緯度較低，紫外線的強度較強，建議可以早上 9 點到 10 點或下午 3 點到 4 點之間曬太陽，以避免曬傷。

曬太陽可以合成身體需要的維他命Ｄ，但要特別注意的是，UVB 無法穿透一般的玻璃，UVA 則可大部分穿透。待在室內隔著玻璃窗曬太陽，不管妳怎麼曬都不會合成維他命D，反而會因為 UVA 而加速肌膚老化。所以，隔著玻璃曬太陽是沒有用的喔！

隔著玻璃曬太陽是沒有用的

如果平常上班不容易曬到太陽，那麼多多攝取飲食中含有維生素D的食物或補充維生素D，可能是獲得足夠維生素D的更快速又可行的方式。

肝功能不良的人要補充維生素D

生素D食物排行整理 降低骨質疏鬆、慢性發炎和失眠肥胖
維生素D生合成途徑

維生素D生合成途徑中，人體皮膚內的7-脫氫膽固醇，經紫外線照射後可自行合成D3，另從膳食攝取維生素D2或D3後，都需在肝臟轉化成骨化二醇（Calcidiol，25(OH)D），再於腎臟轉化成骨化三醇（Calcitriol，1α-25(OH)2D3），才能在許多器官和組織引起作用。

由上述可以知道，肝臟和腎臟發生的反應會將維生素D轉化為活性形式，而維生素D在肝臟中進行代謝，如果肝功能不良，會大大影響維生素D的合成和代謝，導致維生素D缺乏。

根據曼菲斯田納西大學的研究人員稱，超過90％的慢性肝病患者，都有一定程度的維生素D缺乏症，且研究人員一致認為，嚴重的維生素D缺乏症，更容易發生在肝硬化患者身上，而肝硬化的症狀是一種晚期肝病，可能導致肝癌。因此，如果肝功能受損，適量的補充維生素D，可以幫助維持骨骼健康和整體身體狀況。

皮膚越黑越要補充維生素D

皮膚的顏色主要由皮膚細胞中的黑色素所決定

皮膚的顏色主要由皮膚細胞中的黑色素所決定。黑色素是一種天然色素，其主要功能是吸收和散布紫外線的能量，保護皮膚細胞免受太陽紫外線的損害。當我們曝露在陽光下時，黑色素會吸收紫外線，並幫助減少其對DNA的損害。

然而，黑色素的存在也對維生素D的合成產生影響。當陽光照射皮膚時，皮膚細胞中的一種前體分子7-脫氫膽固醇會被紫外線轉化為維生素D3（亦稱為膽鈣化醇）。然而，皮膚中的黑色素會吸收部分紫外線能量，減少其到達7-脫氫膽固醇的量，進而影響維生素D3的合成，也就是說因為膚色較黑的人比膚色較白的人需要更長的時間，才能生產相同量的維生素D。

研究指出（研究連結），與膚色較淺的人相比，膚色較黑的人可能需要30分鐘到三個小時的時間才能獲得足夠的維生素D，這也是膚色較深的人擁有較高維生素D缺乏的主要原因。如果妳的皮膚黝黑，則可能需要花更多的時間在陽光下，才能獲得每日所需的維生素D。

特別是在緯度較高或日照時間較少的地區，皮膚黑的人可能需要更長的時間在太陽下曝曬，以確保足夠的維生素D合成。

預防骨質疏鬆症：身體吸收鈣需要靠「維他命D」！

維生素D在骨骼健康中扮演著至關重要的角色，確保足夠的維生素D攝取對於鈣的吸收和骨骼的強健至關重要。只有補充足夠的維生素D，身體才能充分利用攝取的鈣，使其進入血液，然後被運送到骨骼中，促進骨骼的鈣化和強度。

大家都只知道要吃鈣片來預防骨質疏鬆，可是卻不知道如果沒有維他命D、光吃鈣的話，身體不會吸收，是沒有用的。如果維生素D缺乏，即使攝取足夠的鈣，身體也無法充分利用，導致骨骼容易變得脆弱，易於骨折，甚至可能出現骨質疏鬆等骨骼健康問題。所以，光是補鈣，卻沒有維他命Ｄ，保骨的效用並不大！

生素D食物排行整理 降低骨質疏鬆、慢性發炎和失眠肥胖
預防骨質疏鬆症：身體吸收鈣需要靠「維他命D」！

高含量維生素D食物排行榜

維他命D和維他命A、維他命E與維他命K一樣，都是脂溶性維他命，也就是容易溶解於脂肪中，因此攝取時最好搭配油脂，比較容易吸收。

在天然界中僅有少數的食物含有維他命D，含有豐富維生素D的飲食主要是含魚油豐富的魚類(如鮭魚、鮪魚、鯖魚)或是添加維生素D的乳製品(牛奶、起士等)，以及少部分的菇類也有維生素Ｄ2，所以要特別注意，素食人口更容易出現維生素D攝取不足的情形。

以下是一些高含量維生素D食物排行榜，這些食物可以是妳補充維生素D的好選擇：

生素D食物排行整理 降低骨質疏鬆、慢性發炎和失眠肥胖
高含量維生素D的食物排行榜

如何正確補充維生素D？何時吃最好？

生素D食物排行整理 降低骨質疏鬆、慢性發炎和失眠肥胖
維他命D 不管在一天中的任何時段都能隨時補充

維他命D 不管在一天中的任何時段都能隨時補充，但因為它是脂溶性的，最好在吃飯後補充（只要餐點有點油脂就行了，不用刻意吃高脂食物）。妳可以在某一餐後固定補充，養成習慣就不容易忘記。

市面上的維生素D主要有兩種：D2（來自植物、真菌和酵母製成）和D3（來自動物體內合成）。研究發現，針對提高血液中維生素D濃度時，維生素D3比維生素D2效果更好，更容易被身體利用和吸收，且作用時間更長久。

維生素D3每日攝取劑量？建議成人800IU！

根據美國營養學會的建議，成人每天需要攝取600至800國際單位（IU）的維生素D。然而，個人的營養需求因人而異，實際上每個人對於維生素D的需求可能因年齡、體重、飲食習慣、日曬習慣和運動量等個人因素而異。

例如，年長者、肥胖者、素食者或酷愛室內活動的人，可能需要更多的維生素D來滿足身體的需求。同時，皮膚較深色的人也可能對日曬中合成維生素D的效率較低，可能需要更多的補充。

維他命D 的食用禁忌？

維生素D通常很安全，與大多數食物或藥物不會有明顯的相互作用，所以可以放心攝取適量的維生素D。

維生素D劑型選擇：活性與非活性

其實維生素D其實有不同形態，對人體的效果與代謝方式都大不同，當選擇維生素D補充品時，需要留意劑型，通常有活性和非活性兩種。

活性和非活性維生素D比較表格
  • 活性維生素D：醫藥等級，與人體自然合成的維生素D相同，不須轉化，直接發揮活性，因此需經醫師指導下謹慎服用，以避免短時間造成過量而產生副作用。
  • 非活性維生素D：食品級、日曬來源的維生素Ｄ，又分為維生素D2與維生素D3兩種主要形式，需要經過肝臟轉換為活性形式，不用擔心大量產生活性而造成副作用。食物來源是動物肝臟、魚肝油、蛋黃起司、營養強化乳品等。

「活性維生素D3」只用於醫療，日常選擇「非活性維生素D3」營養補充品！

生素D食物排行整理 降低骨質疏鬆、慢性發炎和失眠肥胖
「活性維生素D3」只用於醫療，日常選擇「非活性維生素D3」營養補充品！

非活性維生素D3在進入人體後經過肝臟和腎臟的代謝，才轉變成活性維生素D3，並在骨骼、腸胃道和腎臟發揮作用，幫助骨骼的成骨作用和調節血中鈣濃度。這樣的調節機制有助於防止活性維生素D3的無限制上升，從而避免鈣磷失衡和可能的不良反應。

然而，若直接服用活性維生素D3，就會讓身體無法適應和調適。當活性維生素D3的劑量超標時，可能會引發高血鈣等致命性問題。因此，活性維生素D3通常僅在特定醫療狀況下使用，例如急性低血鈣的病人或洗腎患者併發副甲狀腺機能亢進等情況，並且應由專業醫生控制用量。

妳可以把吃維生素D想像成肚子餓時進食，活性維生素D就像吃吃到飽，容易一口氣攝取過多，導致身體無法適應，產生負擔，並可能引發高血鈣等嚴重問題。而非活性維生素D則像是自助餐，身體的每個細胞都能自行選擇所需的營養，避免了過量攝取的風險。

因此，非活性維生素D3是較常見且安全的維生素D補充品形式，因為它經過身體的調節機制，不太容易導致鈣磷失衡，只要依建議指示補充都十分安全。

更多關於吃對碳水減重的介紹可參考>減肥怎麼吃「碳水化合物食物」？攝取代謝錠吃對瘦更快！看完讓妳1秒搞懂好的、壞的碳水化合物

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1,358 comments on “嗜喝咖啡造成「維生素D」加速流失？台灣9成人都缺乏「維生素D」！維生素D食物排行整理 降低骨質疏鬆、慢性發炎和失眠肥胖”

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