{"id":821,"date":"2026-02-10T17:27:37","date_gmt":"2026-02-10T17:27:37","guid":{"rendered":"https:\/\/iqvibespro.com\/blog\/?p=821"},"modified":"2026-02-11T09:31:41","modified_gmt":"2026-02-11T09:31:41","slug":"vitamin-d3","status":"publish","type":"post","link":"https:\/\/iqvibespro.com\/blog\/vitamin-d3\/","title":{"rendered":"Vitamin D3"},"content":{"rendered":"\n<p><strong>Vitamin D3 (Cholecalciferol)<\/strong><\/p>\n\n\n\n<p><strong>Wichtigste Funktionen im Stoffwechsel:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kalzium- und Phosphatstoffwechsel:<\/strong>&nbsp;Steuert die Aufnahme von Kalzium und Phosphat aus dem Darm, den Einbau in die Knochen (Mineralisierung) und die R\u00fcckresorption in der Niere. Damit ist es&nbsp;<strong>essentiell f\u00fcr stabile Knochen und Z\u00e4hne<\/strong>&nbsp;und verhindert Rachitis (Kindheit) bzw. Osteomalazie (Erwachsene).<\/li>\n\n\n\n<li><strong>Knochengesundheit:<\/strong>&nbsp;F\u00f6rdert die Reifung der Knochenstammzellen und reguliert den Knochenumbau.<\/li>\n\n\n\n<li><strong>Zellfunktion &amp; Immunmodulation:<\/strong>&nbsp;Wirkt auf Zellteilung, -differenzierung und -kommunikation. Moduliert das Immunsystem (f\u00f6rdernd und d\u00e4mpfend) und spielt eine Rolle in der Abwehr von Infekten.<\/li>\n\n\n\n<li><strong>Muskelfunktion:<\/strong>&nbsp;Wichtig f\u00fcr den Aufbau und die Kraft der Muskulatur; Mangel erh\u00f6ht Sturzrisiko bei \u00c4lteren.<\/li>\n<\/ul>\n\n\n\n<p><strong>Nat\u00fcrliches Vorkommen:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Synthese in der Haut:<\/strong>&nbsp;Die&nbsp;<strong>Hauptquelle<\/strong>&nbsp;(ca. 80-90%) ist die&nbsp;<strong>k\u00f6rpereigene Bildung<\/strong>&nbsp;in der Haut durch Einwirkung von&nbsp;<strong>UVB-Sonnenlicht<\/strong>&nbsp;(Wellenl\u00e4nge 290\u2013315 nm) auf Cholesterinvorstufen.<\/li>\n\n\n\n<li><strong>Tierische Nahrungsmittel:<\/strong>&nbsp;Kommt nat\u00fcrlicherweise nur in&nbsp;<strong>tierischen Lebensmitteln<\/strong>&nbsp;vor, die Gehalte sind meist gering:\n<ul class=\"wp-block-list\">\n<li><strong>Fettreiche Fische:<\/strong>&nbsp;Hering, Lachs, Makrele, Sardine (Wildlachs enth\u00e4lt mehr als Zuchtlachs).<\/li>\n\n\n\n<li><strong>Leber<\/strong>&nbsp;(v.a. Lebertran), Eigelb.<\/li>\n\n\n\n<li><strong>In geringen Mengen:<\/strong>&nbsp;Fleisch, Milchprodukte (nat\u00fcrlich wenig, oft angereichert).<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Angereicherte Lebensmittel:<\/strong>&nbsp;In vielen L\u00e4ndern werden Margarine, Milch, Pflanzenmilch, S\u00e4fte oder Fr\u00fchst\u00fcckscerealien mit Vitamin D angereichert.<\/li>\n<\/ul>\n\n\n\n<p><strong>Besonderheiten:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Aktivierung:<\/strong>&nbsp;Vitamin D3 (aus Haut\/Speisen) ist eine&nbsp;<strong>Vorstufe (Prohormon)<\/strong>. Es wird in der Leber zu&nbsp;<strong>25-OH-Vitamin D3 (Calcidiol)<\/strong>&nbsp;und dann in der Niere zum aktiven Hormon&nbsp;<strong>1,25-(OH)\u2082-Vitamin D3 (Calcitriol)<\/strong>&nbsp;umgewandelt.<\/li>\n\n\n\n<li><strong>Unterschied zu D2 (Ergocalciferol):<\/strong>&nbsp;D3 (tierisch) und D2 (pflanzlich aus Pilzen) werden \u00e4hnlich verwertet, jedoch wird D3 als etwas effektiver angesehen, um den Vitamin-D-Status zu erh\u00f6hen.<\/li>\n\n\n\n<li><strong>Versorgungslage:<\/strong>&nbsp;In sonnenarmen Breitengraden (wie Deutschland) reicht die Hautproduktion von Oktober bis M\u00e4rz oft nicht aus. Supplemente sind f\u00fcr viele Menschen, besonders Risikogruppen (\u00c4ltere, Menschen mit dunkler Haut, Stubenhocker), empfohlen.<\/li>\n\n\n\n<li><strong>Speicherf\u00e4higkeit:<\/strong>&nbsp;Kann im Fett- und Muskelgewebe gespeichert werden.<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vitamin D3 (Cholecalciferol) Wichtigste Funktionen im Stoffwechsel: Nat\u00fcrliches Vorkommen: Besonderheiten:<\/p>\n","protected":false},"author":2,"featured_media":553,"comment_status":"open","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":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[1],"tags":[],"class_list":["post-821","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-vitamine"],"_links":{"self":[{"href":"https:\/\/iqvibespro.com\/blog\/wp-json\/wp\/v2\/posts\/821","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/iqvibespro.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/iqvibespro.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/iqvibespro.com\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/iqvibespro.com\/blog\/wp-json\/wp\/v2\/comments?post=821"}],"version-history":[{"count":3,"href":"https:\/\/iqvibespro.com\/blog\/wp-json\/wp\/v2\/posts\/821\/revisions"}],"predecessor-version":[{"id":892,"href":"https:\/\/iqvibespro.com\/blog\/wp-json\/wp\/v2\/posts\/821\/revisions\/892"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/iqvibespro.com\/blog\/wp-json\/wp\/v2\/media\/553"}],"wp:attachment":[{"href":"https:\/\/iqvibespro.com\/blog\/wp-json\/wp\/v2\/media?parent=821"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/iqvibespro.com\/blog\/wp-json\/wp\/v2\/categories?post=821"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/iqvibespro.com\/blog\/wp-json\/wp\/v2\/tags?post=821"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}