你也是每天從早到晚待在辦公室、幾乎沒曬到太陽的上班族嗎?
根據國民營養健康狀況變遷調查,全台超過六成民眾維生素D不足!營養師警告,這不僅會影響骨骼健康,更可能是你「常感疲倦、專注力下降、情緒起伏大」的真正原因。
現代人最容易忽略的「陽光危機」
悠活原力營養師李依縉指出,維生素D主要來自「日曬合成」,但現代人為了抗老、防曬、美白,一整天幾乎都與陽光絕緣;加上飲食多以外食為主、魚類與蛋奶攝取不足,使得體內維生素D含量普遍偏低。
她提醒:「即使一年四季陽光充足,城市生活也讓台灣人成為典型的『缺D族』。」

缺乏維生素D的3大警訊
1. 骨骼與牙齒脆弱:維生素D能幫助鈣與磷吸收,是骨骼與牙齒發展關鍵。
2. 肌肉與體能下降:維生素D參與肌肉正常生理運作,缺乏容易導致肌力流失、活動力下降。
3. 情緒與專注力低落:研究顯示,D不足與情緒波動、專注力不集中等狀態相關。
日常補足維生素D,其實很簡單
營養師建議,只要養成這3個習慣,就能有效補足「陽光維生素」:
• 曬太陽10–20分鐘:建議於每天上午10點以前或下午2點以後,陽光充足但不是最強烈的時段,每週2-3次,在不塗抹防曬的情況下,每次約曬太陽10至20分鐘,使身體能生成足量的維生素D。
• 飲食多元攝取:日常飲食中,可經由富含維生素D的魚類(如鯖魚、秋刀魚、鮭魚)、蛋黃、日曬過的乾香菇等來補充。維生素D屬於脂溶性維生素,飲食中含有油脂可增加吸收率,建議烹調食物宜採添加油脂或與油拌炒的方式。適度補充保健品:忙碌上班族可選擇品質檢驗通過的維生素D營養品,作為每日基礎補給。

專家推薦:「原力維生素D3」
針對現代人普遍缺乏維生素D的狀況,,可以透過保健食品來做額外補充。挑選要點1.每錠含有高劑量 800 IU,小小一錠即能滿足每日所需。2.挑選高品質原料,如有百年研發歷史的大廠 dsm-firmenich,3.通過微生物、重金屬等第三方檢驗的產品
悠活原力營養師李依縉表示:「額外補充維生素D不是為了少曬太陽,而是讓身體在沒有陽光的日子裡,也能維持健康運作的能量。」

別讓「陽光」缺席你的生活
不論是上班族、學生、孕婦或銀髮族,都可能身處「隱形缺D危機」中。
補足維生素D,不只是為了骨骼健康,更是支持神經、肌肉與情緒穩定的基礎能量。

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