{"id":302208,"date":"2021-11-29T11:49:10","date_gmt":"2021-11-29T10:49:10","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=302208"},"modified":"2022-10-10T10:11:02","modified_gmt":"2022-10-10T08:11:02","slug":"magnezij-utjece-na-vase-zdravlje-i-misicnu-masu","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/magnezij-utjece-na-vase-zdravlje-i-misicnu-masu\/","title":{"rendered":"Gr\u010devi, umor, razdra\u017eljivost ili spavanje. Na \u0161to jo\u0161 utje\u010de magnezij?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/magnezij-utjece-na-vase-zdravlje-i-misicnu-masu\/#Sto_je_zapravo_magnezij_i_koja_je_njegova_funkcija_u_tijelu\" title=\"\u0160to je zapravo magnezij i koja je njegova funkcija u tijelu?\">\u0160to je zapravo magnezij i koja je njegova funkcija u tijelu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/magnezij-utjece-na-vase-zdravlje-i-misicnu-masu\/#Nedostaje_li_vam_magnezija\" title=\"Nedostaje li vam magnezija?\">Nedostaje li vam magnezija?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/magnezij-utjece-na-vase-zdravlje-i-misicnu-masu\/#Sto_moze_uzrokovati_nedostatak_magnezija\" title=\"\u0160to mo\u017ee uzrokovati nedostatak magnezija?\">\u0160to mo\u017ee uzrokovati nedostatak magnezija?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/magnezij-utjece-na-vase-zdravlje-i-misicnu-masu\/#Kako_se_moze_manifestirati_nedostatak_magnezija\" title=\"Kako se mo\u017ee manifestirati nedostatak magnezija?\">Kako se mo\u017ee manifestirati nedostatak magnezija?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hr\/blog\/magnezij-utjece-na-vase-zdravlje-i-misicnu-masu\/#4_zivotna_podrucja_u_kojima_vam_moze_pomoci_dovoljan_unos_magnezija\" title=\"4 \u017eivotna podru\u010dja u kojima vam mo\u017ee pomo\u0107i dovoljan unos magnezija\">4 \u017eivotna podru\u010dja u kojima vam mo\u017ee pomo\u0107i dovoljan unos magnezija<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/magnezij-utjece-na-vase-zdravlje-i-misicnu-masu\/#1_Magnezij_podrzava_sportske_performanse\" title=\"1. Magnezij podr\u017eava sportske performanse\">1. Magnezij podr\u017eava sportske performanse<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hr\/blog\/magnezij-utjece-na-vase-zdravlje-i-misicnu-masu\/#2_Magnezij_smanjuje_neugodne_simptome_PMS-a\" title=\"2. Magnezij smanjuje neugodne simptome PMS-a\">2. Magnezij smanjuje neugodne simptome PMS-a<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hr\/blog\/magnezij-utjece-na-vase-zdravlje-i-misicnu-masu\/#3_Magnezij_potice_pravilnu_mentalnu_funkciju_i_upravljanje_stresom\" title=\"3. Magnezij poti\u010de pravilnu mentalnu funkciju i upravljanje stresom\">3. Magnezij poti\u010de pravilnu mentalnu funkciju i upravljanje stresom<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hr\/blog\/magnezij-utjece-na-vase-zdravlje-i-misicnu-masu\/#4_Bolja_kvaliteta_spavanja_smirivanjem_uma_i_tijela\" title=\"4. Bolja kvaliteta spavanja smirivanjem uma i tijela\">4. Bolja kvaliteta spavanja smirivanjem uma i tijela<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hr\/blog\/magnezij-utjece-na-vase-zdravlje-i-misicnu-masu\/#Sto_jesti_kako_bismo_imali_dovoljno_magnezija_u_tijelu\" title=\"\u0160to jesti kako bismo imali dovoljno magnezija u tijelu?\">\u0160to jesti kako bismo imali dovoljno magnezija u tijelu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.hr\/blog\/magnezij-utjece-na-vase-zdravlje-i-misicnu-masu\/#Kako_povecati_unos_magnezija_iz_prehrane\" title=\"Kako pove\u0107ati unos magnezija iz prehrane?\">Kako pove\u0107ati unos magnezija iz prehrane?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.hr\/blog\/magnezij-utjece-na-vase-zdravlje-i-misicnu-masu\/#Preporucena_dnevna_doza_magnezija\" title=\"Preporu\u010dena dnevna doza magnezija\">Preporu\u010dena dnevna doza magnezija<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.hr\/blog\/magnezij-utjece-na-vase-zdravlje-i-misicnu-masu\/#Koji_je_oblik_magnezija_u_dodacima_prehrani_najbolji\" title=\"Koji je oblik magnezija u dodacima prehrani najbolji?\">Koji je oblik magnezija u dodacima prehrani najbolji?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.hr\/blog\/magnezij-utjece-na-vase-zdravlje-i-misicnu-masu\/#U_cemu_pomaze_magnezij\" title=\"U \u010demu poma\u017ee magnezij?\">U \u010demu poma\u017ee magnezij?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.hr\/blog\/magnezij-utjece-na-vase-zdravlje-i-misicnu-masu\/#Sto_valja_zapamtiti\" title=\"\u0160to valja zapamtiti?\">\u0160to valja zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Magnezij je mineral koji vjerojatno zaslu\u017euje mnogo vi\u0161e pa\u017enje nego \u0161to ju trenutno u\u017eiva. Dovoljan je unos manje od 1 grama magnezija dnevno, ima toliko zadataka u tijelu da mo\u017eda i ne zna s \u010dime bi krenuo prvo. <strong>Sudjeluje u vi\u0161e od 300 kemijskih reakcija koje su bitne za pravilan rad ljudskog tijela.<\/strong> One uklju\u010duju proizvodnju energije, proteina ili pravilno funkcioniranje mi\u0161i\u0107a.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iako se <a href=\"https:\/\/gymbeam.hr\/magnezij\" class=\"ek-link\">magnezij<\/a> nalazi u obi\u010dnoj hrani, nije iznimka da nam se dogodi njegov nedostatak. U ovom \u0107emo \u010dlanku saznati kako se magnezij koji nam nedostaje mo\u017ee manifestirati i tko je naj\u010de\u0161\u0107e time zahva\u0107en. Tako\u0111er \u0107ete otkriti da on mo\u017ee pomo\u0107i u pobolj\u0161anju sportskih performansi ili poslu\u017eiti za kvalitetniji san. Na kraju, ali ne i najmanje va\u017eno, upoznat \u0107emo se i s izvorima hrane i preporu\u010denim dnevnim dozama.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_je_zapravo_magnezij_i_koja_je_njegova_funkcija_u_tijelu\"><\/span>\u0160to je zapravo magnezij i koja je njegova funkcija u tijelu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/magnezij\" target=\"_blank\" aria-label=\"Magnezij  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">Magnezij<\/span> <\/a>je mineral potreban za pravilno funkcioniranje mi\u0161i\u0107a, srca i mozga. Neophodan je za prijenos \u017eiv\u010danih impulsa. <strong>Jedan je od esencijalnih nutrijenata koje tijelo ne mo\u017ee proizvesti samo,<\/strong> pa se mora redovito unositi putem na\u0161e prehrane. Nakon prolaska kroz probavni sustav pohranjuje se uglavnom u kostima i mi\u0161i\u0107ima, odakle se zatim distribuira gdje je potrebno. Osoba od 70 kg mo\u017ee sadr\u017eavati oko 24 g magnezija. Neiskori\u0161tene i prekomjerne koli\u010dine tada se izlu\u010duju urinom iz tijela. <span style=\"color: #ff6600\">[1-2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/07\/IMG_5366-843x1124.jpg\" alt=\"Kakvi su u\u010dinci magnezija?\" class=\"wp-image-286003\" title=\"Kakvi su u\u010dinci magnezija?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_5366-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_5366-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_5366-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_5366-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_5366-scaled.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Za\u0161to je magnezij toliko va\u017ean u tijelu?<\/h3>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>O njemu ovisi vi\u0161e od 300 enzimskih reakcija u tijelu<\/strong> koje igraju va\u017enu ulogu u proizvodnji energije, i to ne samo za rad mi\u0161i\u0107a, stvaranje proteina, razinu \u0161e\u0107era u krvi ili kontrolu krvnog tlaka.<\/li><li><strong>Potreban je za sintezu DNK<\/strong> koja nosi genetske informacije i nalazi se u gotovo svakoj ljudskoj stanici.<\/li><li><strong>Ima ulogu u proizvodnji antioksidansa zvanog glutation peroksidaza,<\/strong> gdje promi\u010de prirodnu za\u0161titu od oksidativnog stresa i preranog starenja stanica.<\/li><li><strong>Poma\u017ee u smanjenju umora i iscrpljenosti<\/strong> sudjeluju\u0107i u proizvodnji energije ATP-a i poma\u017ee u stabilizaciji razine \u0161e\u0107era u krvi.<\/li><li><strong>Poma\u017ee u spre\u010davanju gr\u010deva<\/strong> tijekom kretanja mi\u0161i\u0107a, izmjenjuju\u0107i se izme\u0111u kontrakcije (skra\u0107ivanje) i opu\u0161tanja (opu\u0161tanje). Kontrakcija osloba\u0111a kalcij koji tada blokira magnezij, \u0161to dovodi do opu\u0161tanja. U slu\u010daju nedostatka magnezija, mi\u0161i\u0107 se ne opu\u0161ta i mo\u017ee do\u0107i do neugodnog gr\u010da.<\/li><li><strong>Promi\u010de zdravlje kostiju<\/strong> igraju\u0107i va\u017enu ulogu u stvaranju kostiju.<\/li><li><strong>Doprinosi pravilnom funkcioniranju psihe i \u017eiv\u010danog sustava<\/strong> jer sudjeluje u prijenosu signala izme\u0111u mi\u0161i\u0107a i \u017eivaca. Tako\u0111er regulira neke receptore u mozgu koji su povezani s u\u010denjem i pam\u0107enjem.&nbsp; &nbsp;<span style=\"color: #ff6600\">[3-5]<\/span><\/li><\/ol>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nedostaje_li_vam_magnezija\"><\/span>Nedostaje li vam magnezija?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prosje\u010dna osoba koja \u017eivi u razvijenoj zemlji unosi sve manje magnezija iz prehrane. Krajem 19. stolje\u0107a normalan dnevni unos ovog minerala bio je oko <strong>500 mg.<\/strong> Sto godina kasnije, to se smanjilo na prosje\u010dno <strong>175 &#8211; 225 mg dnevno<\/strong>. To je vi\u0161e od <strong>polovice njegovog smanjenja.<\/strong> Studija provedena u Sjedinjenim Ameri\u010dkim Dr\u017eavama do\u0161la je do takvih zaklju\u010daka. <span style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To je vjerojatno posljedica modernog (zapadnja\u010dkog) na\u010dina prehrane. Karakterizirano je ve\u0107om zastupljenosti visokoprera\u0111ene industrijske hrane koja obi\u010dno ima vi\u0161ak masti, jednostavnih \u0161e\u0107era i nutritivno je siroma\u0161na. Naprotiv, <strong>prehrani tipi\u010dnog stanovnika razvijene zemlje \u010desto nedostaju osnovne sirovine,<\/strong> poput mahunarki, ora\u0161astih plodova, vo\u0107a i povr\u0107a, koje prirodno sadr\u017ee magnezij i op\u0107enito su nutritivno bogatije. <span style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliki je prosje\u010dni unos magnezija u zemljama koje su prou\u010davane?<\/h3>\n\n\n\n<p><strong>Unos magnezija pra\u0107en je u nekoliko zemalja sa sljede\u0107im rezultatima:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>U studiji provedenoj na 16.000 ljudi u Njema\u010dkoj, istra\u017eiva\u010di su otkrili da je <strong>33,7 %<\/strong> njih imalo manji unos magnezija od preporu\u010dene dnevne doze. <span style=\"color: #ff6600\">[7]<\/span><\/li><li>U meksi\u010dkoj studiji na 1972 odrasle osobe utvr\u0111eno je da <strong>37,6 %<\/strong> ispitanika ima nedostatak magnezija. <span style=\"color: #ff6600\">[8]<\/span><\/li><li>Prema populacijskim studijama, gotovo polovica<strong> (48 %)<\/strong> ameri\u010dkog stanovni\u0161tva prima manje magnezija od preporu\u010dene dnevne doze.<span style=\"color: #ff6600\"> [9]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Dovoljan unos magnezija jo\u0161 je va\u017eniji kod sporta\u0161a, ali tako\u0111er im je utvr\u0111en njegov deficit:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Nakon 8 godina pra\u0107enja britanskih elitnih sporta\u0161a, za <strong>22 %<\/strong> njih je utvr\u0111eno da imaju niske razine magnezija u tijelu. Otkrivena je i veza izme\u0111u nedostatka magnezija i <strong>ve\u0107e u\u010destalosti ozljeda mi\u0161i\u0107a<\/strong> ili boli u tetivama. <span style=\"color: #ff6600\">[10]<\/span><\/li><li>Nakon opse\u017ene usporedbe nekoliko studija, utvr\u0111eno je da<strong> ve\u0107ina ispitanih sporta\u0161a nije imala dovoljan unos magnezija,<\/strong> \u0161to bi moglo ugroziti njihove tjelesne performanse. <span style=\"color: #ff6600\">[11]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/07\/DSC09912-1124x750.jpg\" alt=\"Magnezij je va\u017ean za psihu i smanjuje umor i iscrpljenost\" class=\"wp-image-286166\" width=\"843\" height=\"563\" title=\"Magnezij je va\u017ean za psihu i smanjuje umor i iscrpljenost\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/DSC09912-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/DSC09912-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/DSC09912-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/DSC09912-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_moze_uzrokovati_nedostatak_magnezija\"><\/span>\u0160to mo\u017ee uzrokovati nedostatak magnezija?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nedostatak <a href=\"https:\/\/gymbeam.hr\/magnezij\" target=\"_blank\" aria-label=\"magnezija  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">magnezija <\/a>ne mora biti posljedica samo<strong> niskog unosa ili oslabljene apsorpcije<\/strong>. Ostali dolje navedeni \u010dimbenici tako\u0111er igraju ulogu. <span style=\"color: #ff6600\">[12-14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li><strong>Zdravstveni problemi:<\/strong> u nekim slu\u010dajevima nedostatak magnezija uzrokuju odre\u0111ena stanja, poput Crohnove bolesti, dijabetesa, probavnih smetnji ili lo\u0161eg funkcioniranja bubrega.<\/li><li><strong>Lijekovi:<\/strong> neki lijekovi utje\u010du na proces apsorpcije magnezija i mogu biti odgovorni za nedostatak magnezija u tijelu.<\/li><li><strong>Visok unos alkohola:<\/strong> to uzrokuje ve\u0107e gubitke magnezija kroz sustav za izlu\u010divanje.<\/li><li><strong>Prekomjerno znojenje:<\/strong> magnezij je jedan od elektrolita koji prirodno gubimo znojem. Dugotrajni, veliki gubici znoja mogu biti odgovorni za nedostatak magnezija.<\/li><li><strong>Stresna razdoblja ili trudno\u0107a:<\/strong> i to mo\u017ee utjecati na pove\u0107ane potrebe za unosom magnezija.<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako se pitate imate li dovoljno magnezija, posjetite lije\u010dnika op\u0107e prakse i napravite krvnu sliku. Prema rezultatima tada se mo\u017ee uspostaviti preciznija strategija za obnavljanje magnezija u tijelu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/07\/WhatsApp-Image-2021-05-19-at-15.20.28-2-749x1124.jpeg\" alt=\"\u0160to mo\u017ee uzrokovati nedostatak magnezija?\" class=\"wp-image-286043\" title=\"\u0160to mo\u017ee uzrokovati nedostatak magnezija?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/WhatsApp-Image-2021-05-19-at-15.20.28-2-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/WhatsApp-Image-2021-05-19-at-15.20.28-2-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/WhatsApp-Image-2021-05-19-at-15.20.28-2-1023x1536.jpeg 1023w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/WhatsApp-Image-2021-05-19-at-15.20.28-2.jpeg 1066w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_se_moze_manifestirati_nedostatak_magnezija\"><\/span>Kako se mo\u017ee manifestirati nedostatak magnezija?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Magnezij je uklju\u010den u vi\u0161e od 300 metaboli\u010dkih procesa u tijelu. Stoga se njegov nedostatak mo\u017ee manifestirati na razli\u010dite na\u010dine. Me\u0111utim, neki simptomi su tipi\u010dni za ovo stanje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Razdra\u017eljivost:<\/strong> ovo mo\u017ee biti usko povezano s nedostatkom magnezija, jer ovaj mineral op\u0107enito ima umiruju\u0107e u\u010dinke na \u017eiv\u010dani sustav.<\/li><li><strong>Mi\u0161i\u0107ni gr\u010devi:<\/strong> magnezij u mi\u0161i\u0107ima blokira kalcij koji sudjeluje u fazi kontrakcije (skra\u0107ivanja) mi\u0161i\u0107a. Nedostatak magnezija mo\u017ee uzrokovati skra\u0107enje mi\u0161i\u0107a i ne dolazi do faze osloba\u0111anja. To mo\u017ee uzrokovati gr\u010deve, trnce ili trzanje u mi\u0161i\u0107ima. Ove neugodne manifestacije javljaju se tijekom sporta, ali i u mirovanju, naprimjer tijekom sna. Njegov nedostatak utje\u010de i na male mi\u0161i\u0107e na licu. To se mo\u017ee osje\u0107ati poput tika ili &#8220;trzanja&#8221; u kapku.<\/li><li><strong>Nemogu\u0107nost koncentracije:<\/strong> nedostatak magnezija mo\u017ee utjecati na funkciju neuroreceptora koji su povezani s mo\u017edanim funkcijama poput pam\u0107enja, razmi\u0161ljanja ili koncentracije.<\/li><li><strong>Nedostatak energije:<\/strong> male koli\u010dine magnezija u tijelu negativno utje\u010du na proizvodnju stani\u010dne energije ATP-a, \u0161to mo\u017ee dovesti do osje\u0107aja pove\u0107anog umora i nedostatka energije.<\/li><li><strong>Poreme\u0107en sna:<\/strong> magnezij regulira receptore (GABA) koji izazivaju osje\u0107aj opu\u0161tenosti i tako\u0111er su uklju\u010deni u opu\u0161tanje mi\u0161i\u0107a. Nedostatak istog mo\u017ee uzrokovati probleme s op\u0107im opu\u0161tanjem, \u0161to je bitno za izazivanje sna.<\/li><li><strong>Pove\u0107ana nervoza:<\/strong> magnezij poma\u017ee u smanjenju razine hormona stresa kortizola koji je povezan s osje\u0107ajima nervoze, promjenama raspolo\u017eenja i tjeskobom.<\/li><\/ol>\n<\/div>\n<\/div>\n\n\n\n<p>Magnezij je stoga nezamjenjiv mikronutrijent koji u cijelosti utje\u010de na kvalitetu \u017eivota. Bilo da se radi o psihi\u010dkom ili fizi\u010dkom zdravlju.<span style=\"color: #ff6600\"> [13-16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_zivotna_podrucja_u_kojima_vam_moze_pomoci_dovoljan_unos_magnezija\"><\/span>4 \u017eivotna podru\u010dja u kojima vam mo\u017ee pomo\u0107i dovoljan unos magnezija<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Optimalan unos magnezija va\u017ean je za cjelokupno zdravlje i sklad tijela. Njegova je va\u017enost jo\u0161 ve\u0107a u sportu, pod stresom ili kod \u017eena tijekom razdoblja prije i za vrijeme menstruacije. Tako\u0111er igra nezamjenjivu ulogu po pitanju zdravog sna. \u0160to se krije iza ovoga?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"29401,49282,29945,28281,36685,28082,5951,30162,6268,6624,5331,5380,36625\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Magnezij_podrzava_sportske_performanse\"><\/span>1. Magnezij podr\u017eava sportske performanse<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sporta\u0161i su ve\u0107im dijelom ve\u0107 upoznati s utjecajem magnezija na performanse pa stoga posve\u0107uju veliku pozornost njegovom unosu, bilo u prehrani ili u obliku visokokvalitetnih dodataka. Zapravo, tjelesna aktivnost \u010desto dovodi do ve\u0107ih gubitaka minerala, uklju\u010duju\u0107i magnezij, zbog znojenja. Op\u0107enito je uklju\u010den u <strong>metabolizam hranjivih tvari, proizvodnju energije, stvaranje proteina, rad mi\u0161i\u0107a i procese regeneracije.<\/strong> U sportu se pove\u0107avaju zahtjevi ovih procesa u tijelu, a s time i potreba za njime. <span style=\"color: #ff6600\">[17] [18-22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koje su glavne funkcije magnezija u sportu?<\/h3>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li><strong>Poma\u017ee u energiziranju mi\u0161i\u0107a koji rade.<\/strong> Magnezij sudjeluje u metabolizmu svih nutrijenata (bjelan\u010devina, ugljikohidrata, masti) koji su izvor energije za tijelo. Kako bi mi\u0161i\u0107i koristili ovu energiju za kretanje, potrebno ju je transformirati u ATP. U tom procesu magnezij igra va\u017enu ulogu.<\/li><li><strong>Neophodan je za pravilan rad mi\u0161i\u0107a.<\/strong> Bez magnezija na\u0161i bi mi\u0161i\u0107i ostali u stalnoj napetosti. Uklju\u010den je u njihovo opu\u0161tanje (osloba\u0111anje) koje nastaje nakon kontrakcije (skra\u0107ivanja). Stoga, nedostatak ove tvari mo\u017ee dovesti do neugodnih gr\u010deva mi\u0161i\u0107a.<\/li><li><strong>Podr\u017eava zdravlje kostiju.<\/strong> Magnezij je potreban za pretvaranje neaktivnog vitamina D u njegov upotrebljiv oblik.<strong><span style=\"color: #ff6600\">&nbsp;<a href=\"https:\/\/gymbeam.hr\/vitamin-d\" target=\"_blank\" aria-label=\"Vitamin D (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Vitamin D<\/a><\/span><\/strong> dodatno poti\u010de apsorpciju kalcija koji je neophodan za zdravlje kostiju. Magnezij je tako\u0111er \u010desto povezan s ve\u0107om gusto\u0107om kostiju, \u0161to pove\u0107ava njihovu otpornost na prijelome.<\/li><li><strong>Poma\u017ee u smanjenju umora i iscrpljenosti.<\/strong> Odgovaraju\u0107i unos magnezija tako\u0111er je povezan s odr\u017eavanjem stabilne razine \u0161e\u0107era u krvi (glukoze). To poma\u017ee u spre\u010davanju slabosti mi\u0161i\u0107a i mentalnog umora koji su \u010desto uzrokovani brzim padom \u0161e\u0107era u krvi.<\/li><li><strong>Podr\u0161ka za performanse i regeneraciju.<\/strong> Magnezij je tako\u0111er va\u017ean za pravilan prijenos signala izme\u0111u mi\u0161i\u0107a i \u017eivaca. To je va\u017eno pri dizanju velike te\u017eine ili ako moramo reagirati odmah tijekom igre i napraviti brz potez. Dobro funkcioniraju\u0107a suradnja izme\u0111u mi\u0161i\u0107a i \u017eivaca tako\u0111er omogu\u0107uje sporta\u0161u da se odmori i pobolj\u0161ava <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/za-bolji-san\" target=\"_blank\" aria-label=\"kvalitetu sna (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kvalitetu sna<\/a><\/strong><\/span>. Zahvaljuju\u0107i tome, magnezij poti\u010de fizi\u010dku i psihi\u010dku regeneraciju u aktivne osobe.<\/li><\/ol>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/07\/IMG_0296-1124x749.jpg\" alt=\"Za\u0161to je magnezij va\u017ean u sportu?\" class=\"wp-image-286058\" width=\"843\" height=\"562\" title=\"Za\u0161to je magnezij va\u017ean u sportu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_0296-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_0296-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_0296-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_0296-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Magnezij_smanjuje_neugodne_simptome_PMS-a\"><\/span>2. Magnezij smanjuje neugodne simptome PMS-a<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Magnezij mo\u017ee pomo\u0107i u smanjenju <\/strong>nelagode koju \u017eene do\u017eivljavaju prije i tijekom menstruacije. To uklju\u010duje<strong> glavobolje, oticanje, gr\u010deve, <span style=\"color: #ff6600\">umor <\/span>ili promjene raspolo\u017eenja. <\/strong>S nekima ili svima od njih susre\u0107e se gotovo polovica \u017eena reproduktivne dobi. Prema provedenim studijama,<strong> magnezij mo\u017ee pomo\u0107i u smanjenju ovih neugodnih simptoma zbog svojih u\u010dinaka. <\/strong>Naj\u010de\u0161\u0107e se preporu\u010duje u kombinaciji s vitaminom B6 koji poti\u010de njegovo umiruju\u0107e djelovanje. <span style=\"color: #ff6600\">[23-25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>PMS \u010desto uzrokuje nadutost. \u0160to u\u010diniti s time mo\u017ee se prona\u0107i u \u010dlanku <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/nadutost-trbuha-i-kako-je-se-rijesiti\" target=\"_blank\" aria-label=\"Za\u0161to patite od nadutog trbuha i kako ga se rije\u0161iti? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Za\u0161to patite od nadutog trbuha i kako ga se rije\u0161iti?<\/a><\/span><\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/07\/iStock-962854020-1124x750.jpg\" alt=\"Magnezij poma\u017ee kod PMS-a\" class=\"wp-image-286073\" width=\"843\" height=\"563\" title=\"Magnezij poma\u017ee kod PMS-a\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/iStock-962854020-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/iStock-962854020-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/iStock-962854020.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Magnezij_potice_pravilnu_mentalnu_funkciju_i_upravljanje_stresom\"><\/span>3. Magnezij poti\u010de pravilnu mentalnu funkciju i upravljanje stresom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nedostatak magnezija tako\u0111er mo\u017ee utjecati na mentalno zdravlje. Zbog toga se mo\u017eemo osje\u0107ati nervozno, razdra\u017eljivo, a mo\u017eda \u0107emo i te\u017ee podnositi stresne situacije. To je zbog nekoliko u\u010dinaka.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Magnezij prvenstveno<strong> poti\u010de prijenos \u017eiv\u010danih signala<\/strong>, a tako\u0111er regulira neurotransmitere koji utje\u010du na funkciju mozga. Oni uklju\u010duju glutamat koji je ekscitatoran. To zna\u010di da aktivira mo\u017edane funkcije poput <strong>koncentracije, pam\u0107enja i razmi\u0161ljanja.<\/strong> <span style=\"color: #ff6600\">[26-27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prekomjerna aktivnost glutamata, me\u0111utim, mo\u017ee uzrokovati pravu vrtoglavicu. <strong>Magnezij mo\u017ee smanjiti aktivnost glutamata, poma\u017eu\u0107i vam da um bude smiren.<\/strong> Tako\u0111er djeluje na drugi neurotransmiter zvan <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/gaba-120-kaps-gymbeam.html\" target=\"_blank\" aria-label=\"GABA (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">GABA<\/a><\/span>, za koji je vjerojatnije da ima opu\u0161taju\u0107e u\u010dinke. Pove\u0107avaju\u0107i svoju aktivnost, magnezij tako\u0111er poti\u010de<strong> bolje upravljanje stresom<\/strong>. <span style=\"color: #ff6600\">[26-27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim toga, dovoljno magnezija povezano je s niskom razinom hormona kortizola. Ovo je jedan od takozvanih hormona stresa. Ovo je jo\u0161 jedan mehanizam djelovanja magnezija koji na ovaj na\u010din kompletira hipotetsku zagonetku za lak\u0161e rje\u0161avanje stresnih situacija.<span style=\"color: #ff6600\"> [28]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160to jo\u0161 mo\u017eete u\u010diniti kako biste bolje upravljali stresom &#8211; pogledajte \u010dlanak <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/zasto-je-stres-opasan-i-kako-ga-smanjiti\/\" target=\"_blank\" aria-label=\"Za\u0161to je stres opasan za nas i kako ga smanjiti? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Za\u0161to je stres opasan za nas i kako ga smanjiti?<\/a><\/span><\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/07\/IMG_6851-2-1124x750.jpg\" alt=\"Magnezij poma\u017ee kod stresa\" class=\"wp-image-286102\" width=\"843\" height=\"563\" title=\"Magnezij poma\u017ee kod stresa\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_6851-2-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_6851-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_6851-2-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_6851-2-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Bolja_kvaliteta_spavanja_smirivanjem_uma_i_tijela\"><\/span>4. Bolja kvaliteta spavanja smirivanjem uma i tijela<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Spavanje nije va\u017eno samo za regeneraciju mentalnih i psiholo\u0161kih snaga, ve\u0107 osobito za odr\u017eavanje op\u0107eg zdravlja. To nije uzalud jer \u0107emo<strong> spavati oko tre\u0107ine \u017eivota.<\/strong> Kad se lo\u0161e naspavamo, to negativno utje\u010de na cijeli sljede\u0107i dan. Lo\u0161e raspolo\u017eenje, umor i stalno zijevanje zajedno s nemogu\u0107no\u0161\u0107u koncentracije zna\u010di patnju, a ne produktivan dan. Nasuprot tome, neometani san djeluje kao prirodni pokreta\u010d.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Upravo se kvalitetan san mo\u017ee podr\u017eati odgovaraju\u0107im unosom magnezija.<\/strong> Mo\u017ee smiriti na\u0161u glavu i tijelo. Konkretno, magnezij mo\u017ee pove\u0107ati aktivnost neurotransmitera GABA koji ima <strong>opu\u0161taju\u0107e u\u010dinke<\/strong>. Tako\u0111er poma\u017ee opu\u0161tanju umornih mi\u0161i\u0107a, \u0161to doprinosi op\u0107em smanjenju osje\u0107aja napetosti te nam to omogu\u0107uje da lak\u0161e i br\u017ee zaspimo. <span style=\"color: #ff6600\">[29-30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas zanima \u0161to jo\u0161 mo\u017eete u\u010diniti da biste se bolje naspavali, pro\u010ditajte \u010dlanak <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-poboljsati-san-i-kako-to-utjece-na-zdravlje-i-rast-misica\/\" target=\"_blank\" aria-label=\"Kako pobolj\u0161ati spavanje i kako to utje\u010de na zdravlje i rast mi\u0161i\u0107ne mase? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako pobolj\u0161ati spavanje i kako to utje\u010de na zdravlje i rast mi\u0161i\u0107ne mase?<\/a><\/strong><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/07\/iStock-1255853773-1124x749.jpg\" alt=\"Magnezij poma\u017ee kod spavanja\" class=\"wp-image-286087\" width=\"843\" height=\"562\" title=\"Magnezij poma\u017ee kod spavanja\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/iStock-1255853773-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/iStock-1255853773-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/iStock-1255853773-1536x1024.jpg 1536w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_jesti_kako_bismo_imali_dovoljno_magnezija_u_tijelu\"><\/span>\u0160to jesti kako bismo imali dovoljno magnezija u tijelu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako se \u017eelite usredoto\u010diti na dovoljan unos magnezija, definitivno ne biste trebali izbaciti ove namirnice iz prehrane. <span style=\"color: #ff6600\">[31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Hrana<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Koli\u010dina magnezija u 100 g<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/indijski-orah.html\" target=\"_blank\" aria-label=\"Indijski ora\u0161\u010di\u0107i (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Indijski ora\u0161\u010di\u0107i<\/a> <\/span>ili <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/kesu-maslac-gymbeam.html\" target=\"_blank\" aria-label=\"maslac od indijskih ora\u0161\u010di\u0107a (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">maslac od indijskih ora\u0161\u010di\u0107a<\/a><\/span><\/td><td class=\"has-text-align-center\" data-align=\"center\">292 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.hr\/bademi-raw-1.html\" target=\"_blank\" aria-label=\"Bademi  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">Bademi<\/span> <\/a>i <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/100-maslac-od-badema-gymbeam.html\" target=\"_blank\" aria-label=\"bademov maslac&nbsp; (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bademov maslac&nbsp;<\/a><\/span><\/td><td class=\"has-text-align-center\" data-align=\"center\">270 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/fitcheat-protein-chocolate-gymbeam.html\" target=\"_blank\" aria-label=\"Tamna \u010dokolada (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tamna \u010dokolada<\/a><\/span><\/td><td class=\"has-text-align-center\" data-align=\"center\">228 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.hr\/bio-kvinoja-vanavita.html\" target=\"_blank\" aria-label=\"Kvinoja (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kvinoja<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">197 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/zobena-kasa\" target=\"_blank\" aria-label=\"Zobena ka\u0161a (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Zobena ka\u0161a<\/a><\/span><\/td><td class=\"has-text-align-center\" data-align=\"center\">177 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/mungo-grah-green-apotheke.html\" target=\"_blank\" aria-label=\"Grah (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Grah<\/a><\/span><\/td><td class=\"has-text-align-center\" data-align=\"center\">171 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.hr\/neprzeni-kikiriki.html\" class=\"ek-link\"><span style=\"color: #ff6600\">Kikiriki<\/span> <\/a>i <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/100-maslac-od-kikirikija-gymbeam.html\" target=\"_blank\" aria-label=\"maslac od kikirikija&nbsp; (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">maslac od kikirikija&nbsp;<\/a><\/span><\/td><td class=\"has-text-align-center\" data-align=\"center\">168 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.hr\/bio-tahini-gymbeam.html\" class=\"ek-link\">T<\/a><a aria-label=\"a (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/bio-tahini-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">a<\/a><a href=\"https:\/\/gymbeam.hr\/bio-tahini-gymbeam.html\" class=\"ek-link\">hini<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">95 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.hr\/bio-tempeh-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tempeh&nbsp;<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">81 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/bio-spinat-prah-gymbeam.html\" target=\"_blank\" aria-label=\"\u0160pinat (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0160pinat<\/a><\/span><\/td><td class=\"has-text-align-center\" data-align=\"center\">79 mg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_povecati_unos_magnezija_iz_prehrane\"><\/span>Kako pove\u0107ati unos magnezija iz prehrane?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Uvr\u0161tavate li redovito u svoju prehranu navedene namirnice s visokim udjelom magnezija? Ako ne, poku\u0161ajte unijeti sljede\u0107e promjene u svoju prehranu kako biste <strong>pove\u0107ali sadr\u017eaj magnezija na prirodan na\u010din.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jednostavne prilagodbe prehrane za ve\u0107i unos magnezija:<\/h3>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li>Bijeli kruh zamijenite onim<strong> integralnim<\/strong> s visokim sadr\u017eajem integralnog bra\u0161na.<\/li><li>Priloge u obliku bijele ri\u017ee ili klasi\u010dne tjestenine zamijenite<strong> kvinojom, <span style=\"color: #ff6600\"><a aria-label=\"tjesteninom od mahunarki (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/bio-tjestenina-od-graska-fusilli-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tjesteninom od mahunarki<\/a><\/span>, heljdom ili krumpirom.<\/strong><\/li><li>Za svaki glavni obrok pripremite <strong>salatu od povr\u0107a<\/strong> i dodajte lisnato povr\u0107e (\u0161pinat, kelj, zelena salata).<\/li><li>Kada pripremate salatu od povr\u0107a &#8211; lak\u0161e malo s majonezom ili uljnim preljevom, a dodajte <strong>sjemenke <span style=\"color: #ff6600\"><a aria-label=\"bundeve (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/bio-sjemenke-bundeve-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">bundeve<\/a><\/span><\/strong>, <strong>suncokreta ili konoplje.<\/strong><\/li><li>Dodajte porciju <strong>100 % maslaca od ora\u0161astih plodova<\/strong> u zobenu ka\u0161u za doru\u010dak, dodajte malu \u0161aku ora\u0161astih plodova ili zrna kakaa.<\/li><li>Zamijenite slatki\u0161e svje\u017eim vo\u0107em, mje\u0161avinom ora\u0161astih plodova i sjemenki, kockicom kvalitetne tamne \u010dokolade ili zdravim <strong>doma\u0107im desertom<\/strong> u kojem ste bijelo bra\u0161no zamijenili integralnom varijantom ili mje\u0161avinom zobenih pahuljica <span style=\"color: #ff6600\"><a aria-label=\"zobenih pahuljica (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/bio-pahuljice-od-5-vrsta-zitarica-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">zobenih pahuljica<\/a><\/span>.<\/li><li>Smanjite konzumaciju alkohola. Kod bezalkoholnih pi\u0107a probajte limun i metvicu ili <strong>ohla\u0111eni <a href=\"https:\/\/gymbeam.hr\/bcaa\" class=\"ek-link\">BCAA<\/a> <\/strong>napitak <strong>bez <a href=\"https:\/\/gymbeam.hr\/kofeini\" class=\"ek-link\">kofeina<\/a>.<\/strong><\/li><li>Umjesto strogih, nepotrebno restriktivnih dijeta i dijetalnih pi\u0107a, ulo\u017eite u <strong>uravnote\u017eenu zdravu prehranu.<\/strong><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas zanima vi\u0161e savjeta o tome kako se zdravo hraniti, svakako ne biste trebali propustiti \u010dlanak <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\" target=\"_blank\" aria-label=\"\u0160to je to zdrava prehrana i kako nau\u010diti zdravo se hraniti? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0160to je to zdrava prehrana i kako nau\u010diti zdravo se hraniti?<\/a><\/strong><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/IMG_0677-edited-1124x749.jpg\" alt=\"Kako pove\u0107ati unos magnezija pomo\u0107u prehrane?\" class=\"wp-image-286255\" width=\"843\" height=\"562\" title=\"Kako pove\u0107ati unos magnezija pomo\u0107u prehrane?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_0677-edited-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_0677-edited-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_0677-edited-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_0677-edited-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Preporucena_dnevna_doza_magnezija\"><\/span>Preporu\u010dena dnevna doza magnezija<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Preporu\u010dena dnevna doza za odrasle je izme\u0111u <strong>300 &#8211; 400 mg dnevno<\/strong>. Ova doza ponekad mo\u017ee biti nedovoljna, a u nekim slu\u010dajevima potrebno ju je pove\u0107ati. To se \u010desto doga\u0111a kod poja\u010danog znojenja (sport, kretanje u vru\u0107em okru\u017eenju, pove\u0107ana tjelesna temperatura), gastrolo\u0161kih problema ili tijekom stresnih razdoblja. <span style=\"color: #ff6600\">[32-33]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Tijekom zahtjevnih sportskih aktivnosti, <\/strong>potrebe za magnezijem mogu <strong>se pove\u0107ati za 10 &#8211; 20 %.<\/strong> <span style=\"color: #ff6600\">[34-35]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koji_je_oblik_magnezija_u_dodacima_prehrani_najbolji\"><\/span>Koji je oblik magnezija u dodacima prehrani najbolji?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dodaci prehrani koji sadr\u017ee magnezij idealan su odabir za one koji ne jedu redovito hranu bogatu magnezijem ili \u017eele osigurati odgovaraju\u0107i unos uz pomo\u0107 dodatka. Ove dodatke mo\u017eemo uzeti u obliku <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/liposomalni-magnezij-gymbeam.html\" target=\"_blank\" aria-label=\"kapsula (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kapsula<\/a><\/span>, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/magnezijev-citrat-gymbeam.html\" target=\"_blank\" aria-label=\"topljivog praha (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">topljivog praha<\/a><\/span>, <a href=\"https:\/\/gymbeam.hr\/magnezij-shot-gymbeam.html\" class=\"ek-link\"><span style=\"color: #ff6600\">shotova<\/span> <\/a>ili <a href=\"https:\/\/gymbeam.hr\/magnesium-chelate-b6-gymbeam.html\" target=\"_blank\" aria-label=\"\u0161ume\u0107ih tableta. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">\u0161ume\u0107ih tableta<\/span>.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prilikom odabira idealnog dodatka va\u017eno je pripaziti u kojem je biolo\u0161kom obliku magnezij. Taj oblik utje\u010de na apsorpciju i iskoristivost magnezija u tijelu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Oblici koji se bolje apsorbiraju:<\/strong> citrat, kelirani oblik &#8211; naprimjer, u obliku bisglicinata ili laktata.<\/li><li><strong>Oblici koji se manje dobro apsorbiraju:<\/strong>&nbsp;oksid, sulfat, karbonat.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Primjerice, apsorpcija keliranih oblika (naj\u010de\u0161\u0107e u obliku magnezijevog bisglicinata) u mnogim je slu\u010dajevima i do nekoliko puta ve\u0107a od oblika oksida. Magnezij u <a href=\"https:\/\/gymbeam.hr\/liposomalni-magnezij-gymbeam.html\" target=\"_blank\" aria-label=\"liposomalnom  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">liposomalnom<\/span> <\/a>obliku tako\u0111er nudi veliku iskoristivost i apsorpciju, \u0161to mu omogu\u0107uje jo\u0161 br\u017ei ulazak u krv kroz probavni sustav i mo\u017ee imati do 95 % apsorpciju. <span style=\"color: #ff6600\">[36-38]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/07\/IMG_7545-1124x750.jpg\" alt=\"Dodaci prehrani s magnezijem\" class=\"wp-image-286135\" width=\"843\" height=\"563\" title=\"Dodaci prehrani s magnezijem\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_7545-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_7545-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_7545-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_7545-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"U_cemu_pomaze_magnezij\"><\/span>U \u010demu poma\u017ee magnezij?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Poma\u017ee u smanjenju umora i iscrpljenosti.<\/li><li>Poti\u010de pravilan rad mi\u0161i\u0107a i odr\u017eava zdravlje kostiju i zuba.<\/li><li>Poma\u017ee u odr\u017eavanju pravilnog rada \u017eiv\u010danog sustava i psihe.<\/li><li>Sudjeluje u sintezi proteina.<\/li><li>Doprinosi osloba\u0111anju i potro\u0161nji energije.<\/li><li>Poti\u010de odr\u017eavanje ravnote\u017ee elektrolita u tijelu.<\/li><li>Ima ulogu u procesu diobe stanica.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_valja_zapamtiti\"><\/span>\u0160to valja zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Brojni va\u017eni procesi u tijelu ovise o <a href=\"https:\/\/gymbeam.hr\/magnezij\" class=\"ek-link\">magneziju<\/a>. Njegova va\u017enost raste u sportu, u stresnim situacijama ili kod \u017eena prije i za vrijeme menstruacije. Tako\u0111er ima mali utjecaj na upravljanje stresom i miran san. <strong>Nedostatak magnezija mo\u017ee dovesti do gr\u010denja mi\u0161i\u0107a, umora ili nervoze.<\/strong> To se mo\u017ee sprije\u010diti dovoljnim unosom ovog minerala iz prehrane ili suplemenata. Zato je va\u017eno odabrati proizvode s organskim oblikom magnezija koji obi\u010dno ima ve\u0107u stopu apsorpcije u tijelu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Uzimate li dodatke s magnezijem ili se oslanjate na unos putem prehrane? Ako vam se svidio ovaj \u010dlanak, ne zaboravite ga podijeliti sa svojim prijateljima kako bi i oni nau\u010dili o va\u017enosti dovoljnog unosa magnezija.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/magnesium\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMagnesium\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/minerals-1\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMinerals\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Magnezij poti\u010de rad mi\u0161i\u0107a, sprje\u010dava gr\u010deve i pobolj\u0161ava upravljanje stresom. Koji su njegovi ostali u\u010dinci i koji su najbolji izvori magnezija?<\/p>\n","protected":false},"author":129,"featured_media":285960,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[130],"tags":[6500,6872,7352,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-302208","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dodatci-prehrani","8":"tag-dodaci-prehrani-hr","9":"tag-minerali-hr","10":"tag-prehrana-hr","11":"tag-zdravlje-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Gr\u010devi, umor, razdra\u017eljivost ili spavanje. Na \u0161to jo\u0161 utje\u010de magnezij? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Magnezij mo\u017ee potaknuti sportske performanse, pobolj\u0161ati spavanje, ubla\u017eiti simptome PMS-a ili sprije\u010diti gr\u010deve. Koji su njegovi ostali u\u010dinci i najbolji izvori?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/magnezij-utjece-na-vase-zdravlje-i-misicnu-masu\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Gr\u010devi, umor, razdra\u017eljivost ili spavanje. Na \u0161to jo\u0161 utje\u010de magnezij? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Magnezij mo\u017ee potaknuti sportske performanse, pobolj\u0161ati spavanje, ubla\u017eiti simptome PMS-a ili sprije\u010diti gr\u010deve. Koji su njegovi ostali u\u010dinci i najbolji izvori?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hr\/blog\/magnezij-utjece-na-vase-zdravlje-i-misicnu-masu\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2021-11-29T10:49:10+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-10-10T08:11:02+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2017\/07\/1.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"16 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/magnezij-utjece-na-vase-zdravlje-i-misicnu-masu\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/magnezij-utjece-na-vase-zdravlje-i-misicnu-masu\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Gr\u010devi, umor, razdra\u017eljivost ili spavanje. Na \u0161to jo\u0161 utje\u010de magnezij?\",\"datePublished\":\"2021-11-29T10:49:10+00:00\",\"dateModified\":\"2022-10-10T08:11:02+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/magnezij-utjece-na-vase-zdravlje-i-misicnu-masu\/\"},\"wordCount\":2909,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/magnezij-utjece-na-vase-zdravlje-i-misicnu-masu\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/1.png\",\"keywords\":[\"dodaci prehrani\",\"minerali\",\"prehrana\",\"zdravlje\"],\"articleSection\":[\"Dodatci prehrani\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/magnezij-utjece-na-vase-zdravlje-i-misicnu-masu\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/magnezij-utjece-na-vase-zdravlje-i-misicnu-masu\/\",\"url\":\"https:\/\/gymbeam.hr\/blog\/magnezij-utjece-na-vase-zdravlje-i-misicnu-masu\/\",\"name\":\"Gr\u010devi, umor, razdra\u017eljivost ili spavanje. Na \u0161to jo\u0161 utje\u010de magnezij? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/magnezij-utjece-na-vase-zdravlje-i-misicnu-masu\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/magnezij-utjece-na-vase-zdravlje-i-misicnu-masu\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/1.png\",\"datePublished\":\"2021-11-29T10:49:10+00:00\",\"dateModified\":\"2022-10-10T08:11:02+00:00\",\"description\":\"Magnezij mo\u017ee potaknuti sportske performanse, pobolj\u0161ati spavanje, ubla\u017eiti simptome PMS-a ili sprije\u010diti gr\u010deve. Koji su njegovi ostali u\u010dinci i najbolji izvori?\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/magnezij-utjece-na-vase-zdravlje-i-misicnu-masu\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/magnezij-utjece-na-vase-zdravlje-i-misicnu-masu\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/magnezij-utjece-na-vase-zdravlje-i-misicnu-masu\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/1.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/1.png\",\"width\":1200,\"height\":628,\"caption\":\"K\u0159e\u010de, \u00fanava, podr\u00e1\u017ed\u011bnost nebo sp\u00e1nek. Na co dal\u0161\u00edho m\u00e1 ho\u0159\u010d\u00edk vliv?\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/magnezij-utjece-na-vase-zdravlje-i-misicnu-masu\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Gr\u010devi, umor, razdra\u017eljivost ili spavanje. Na \u0161to jo\u0161 utje\u010de magnezij?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\",\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"caption\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\"},\"description\":\"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Gr\u010devi, umor, razdra\u017eljivost ili spavanje. Na \u0161to jo\u0161 utje\u010de magnezij? - GymBeam Blog","description":"Magnezij mo\u017ee potaknuti sportske performanse, pobolj\u0161ati spavanje, ubla\u017eiti simptome PMS-a ili sprije\u010diti gr\u010deve. Koji su njegovi ostali u\u010dinci i najbolji izvori?","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/magnezij-utjece-na-vase-zdravlje-i-misicnu-masu\/","og_type":"article","og_title":"Gr\u010devi, umor, razdra\u017eljivost ili spavanje. Na \u0161to jo\u0161 utje\u010de magnezij? - GymBeam Blog","og_description":"Magnezij mo\u017ee potaknuti sportske performanse, pobolj\u0161ati spavanje, ubla\u017eiti simptome PMS-a ili sprije\u010diti gr\u010deve. Koji su njegovi ostali u\u010dinci i najbolji izvori?","og_url":"https:\/\/gymbeam.hr\/blog\/magnezij-utjece-na-vase-zdravlje-i-misicnu-masu\/","og_site_name":"GymBeam Blog","article_published_time":"2021-11-29T10:49:10+00:00","article_modified_time":"2022-10-10T08:11:02+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2017\/07\/1.png","type":"image\/png"}],"author":"Mark\u00e9ta Tesa\u0159ov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Mark\u00e9ta Tesa\u0159ov\u00e1","Estimated reading time":"16 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.hr\/blog\/magnezij-utjece-na-vase-zdravlje-i-misicnu-masu\/#article","isPartOf":{"@id":"https:\/\/gymbeam.hr\/blog\/magnezij-utjece-na-vase-zdravlje-i-misicnu-masu\/"},"author":{"name":"Mark\u00e9ta Tesa\u0159ov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e"},"headline":"Gr\u010devi, umor, razdra\u017eljivost ili spavanje. Na \u0161to jo\u0161 utje\u010de magnezij?","datePublished":"2021-11-29T10:49:10+00:00","dateModified":"2022-10-10T08:11:02+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.hr\/blog\/magnezij-utjece-na-vase-zdravlje-i-misicnu-masu\/"},"wordCount":2909,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.hr\/blog\/magnezij-utjece-na-vase-zdravlje-i-misicnu-masu\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/1.png","keywords":["dodaci prehrani","minerali","prehrana","zdravlje"],"articleSection":["Dodatci prehrani"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.hr\/blog\/magnezij-utjece-na-vase-zdravlje-i-misicnu-masu\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.hr\/blog\/magnezij-utjece-na-vase-zdravlje-i-misicnu-masu\/","url":"https:\/\/gymbeam.hr\/blog\/magnezij-utjece-na-vase-zdravlje-i-misicnu-masu\/","name":"Gr\u010devi, umor, razdra\u017eljivost ili spavanje. Na \u0161to jo\u0161 utje\u010de magnezij? - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.hr\/blog\/magnezij-utjece-na-vase-zdravlje-i-misicnu-masu\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.hr\/blog\/magnezij-utjece-na-vase-zdravlje-i-misicnu-masu\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/1.png","datePublished":"2021-11-29T10:49:10+00:00","dateModified":"2022-10-10T08:11:02+00:00","description":"Magnezij mo\u017ee potaknuti sportske performanse, pobolj\u0161ati spavanje, ubla\u017eiti simptome PMS-a ili sprije\u010diti gr\u010deve. Koji su njegovi ostali u\u010dinci i najbolji izvori?","breadcrumb":{"@id":"https:\/\/gymbeam.hr\/blog\/magnezij-utjece-na-vase-zdravlje-i-misicnu-masu\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.hr\/blog\/magnezij-utjece-na-vase-zdravlje-i-misicnu-masu\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.hr\/blog\/magnezij-utjece-na-vase-zdravlje-i-misicnu-masu\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/1.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/1.png","width":1200,"height":628,"caption":"K\u0159e\u010de, \u00fanava, podr\u00e1\u017ed\u011bnost nebo sp\u00e1nek. Na co dal\u0161\u00edho m\u00e1 ho\u0159\u010d\u00edk vliv?"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.hr\/blog\/magnezij-utjece-na-vase-zdravlje-i-misicnu-masu\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Gr\u010devi, umor, razdra\u017eljivost ili spavanje. Na \u0161to jo\u0161 utje\u010de magnezij?"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e","name":"Mark\u00e9ta Tesa\u0159ov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","contentUrl":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","caption":"Mark\u00e9ta Tesa\u0159ov\u00e1"},"description":"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/302208","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=302208"}],"version-history":[{"count":0,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/302208\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/285960"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=302208"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=302208"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=302208"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=302208"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=302208"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}