{"id":302440,"date":"2021-02-04T11:29:00","date_gmt":"2021-02-04T10:29:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=302440"},"modified":"2024-04-25T14:11:08","modified_gmt":"2024-04-25T12:11:08","slug":"kako-poboljsati-kvalitetu-kose-i-koji-su-vitamini-najbolji-za-to","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kako-poboljsati-kvalitetu-kose-i-koji-su-vitamini-najbolji-za-to\/","title":{"rendered":"Kako pobolj\u0161ati kvalitetu kose i koji su vitamini najbolji za to?"},"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\/kako-poboljsati-kvalitetu-kose-i-koji-su-vitamini-najbolji-za-to\/#Kako_funkcionira_rast_kose\" title=\"Kako funkcionira rast kose?\">Kako funkcionira rast kose?<\/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\/kako-poboljsati-kvalitetu-kose-i-koji-su-vitamini-najbolji-za-to\/#Cimbenici_koji_utjecu_na_kvalitetu_kose\" title=\"\u010cimbenici koji utje\u010du na kvalitetu kose\">\u010cimbenici koji utje\u010du na kvalitetu kose<\/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\/kako-poboljsati-kvalitetu-kose-i-koji-su-vitamini-najbolji-za-to\/#Vitamini\" title=\"Vitamini\">Vitamini<\/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\/kako-poboljsati-kvalitetu-kose-i-koji-su-vitamini-najbolji-za-to\/#Minerali\" title=\"Minerali\">Minerali<\/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\/kako-poboljsati-kvalitetu-kose-i-koji-su-vitamini-najbolji-za-to\/#Dodatni_savjet\" title=\"Dodatni savjet\">Dodatni savjet<\/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\/kako-poboljsati-kvalitetu-kose-i-koji-su-vitamini-najbolji-za-to\/#Sto_mogu_uciniti_za_kvalitetnu_kosu\" title=\"\u0160to mogu u\u010diniti za kvalitetnu kosu?\">\u0160to mogu u\u010diniti za kvalitetnu kosu?<\/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\/kako-poboljsati-kvalitetu-kose-i-koji-su-vitamini-najbolji-za-to\/#Sto_usvojiti_od_ovoga\" title=\"\u0160to usvojiti od ovoga?\">\u0160to usvojiti od ovoga?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u201cDuga kosa, kratka pamet\u201d, s la\u017enom utjehom govore \u017eene koje, poput svojih prijateljica, \u017eele imati&nbsp;<strong>gustu i sjajnu kosu duljine struka<\/strong>, ali bez obzira na to \u0161to rade, ne mogu posti\u0107i svoj cilj.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eda \u0107e vas obradovati \u010dinjenica da nije sve izgubljeno. Iako kvalitetu kose u velikoj mjeri odre\u0111uju \u010dimbenici na koje ne mo\u017eemo utjecati, jo\u0161 uvijek postoji zna\u010dajni dio na koji&nbsp;<strong>mo\u017eemo utjecati&nbsp;<\/strong>vlastitom voljom. \u0160teta bi bilo ne probati!<\/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\" id=\"kako-funkcionira-rast-kose\"><span class=\"ez-toc-section\" id=\"Kako_funkcionira_rast_kose\"><\/span>Kako funkcionira rast kose?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ali krenimo od po\u010detka. Kako bismo detaljno analizirali \u0161to stoji iza kvalitete na\u0161e kose, prvo bismo trebali razumjeti&nbsp;<strong>kako funkcionira rast kose<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Svaki&nbsp;<strong>folikul (tkivo koje pokriva kosu i iz kojeg kosa raste)&nbsp;<\/strong>sadr\u017ei korijen dlake izra\u0111en od stanica bjelan\u010devina. Kisik zatim ulazi u krvotok. Stanice se ne bi mogle dijeliti bez kisika. Ovo&nbsp;<strong>dijeljenje stvara dlaku<\/strong>&nbsp;koja odozdo po\u010dinje pritiskati ko\u017eu.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Postupno, kosa raste iz ko\u017ee. U tom trenutku to ve\u0107 mo\u017eete vidjeti na povr\u0161ini glave. Rastu\u0107i svaka&nbsp;<strong>dlaka prolazi kroz cerumensku \u017elijezdu<\/strong>. Ona je kao rezultat toga podmazana, \u0161to&nbsp;<strong>joj daje meko\u0107u i sjaj<\/strong>. Vremenom dlaka nije dovoljno duga da pro\u0111e kroz ko\u017eu. Ispod takve dlake ve\u0107 postoji polako rastu\u0107a nova dlaka koja \u0107e je izgurati van. Tada \u201cstara\u201d&nbsp;<strong>dlaka otpada<\/strong>&nbsp;i zamjenjuje se \u201cnovom\u201d dlakom.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[3]<\/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\" id=\"cimbenici-koji-utjecu-na-kvalitetu-kose\"><span class=\"ez-toc-section\" id=\"Cimbenici_koji_utjecu_na_kvalitetu_kose\"><\/span>\u010cimbenici koji utje\u010du na kvalitetu kose<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kako na\u0161a kosa izgleda, pa na primjer na&nbsp;<strong>njezinu gusto\u0107u, strukturu, boju i kvalitetu<\/strong>, u velikoj mjeri utje\u010de&nbsp;<strong>genetika<\/strong>. Ba\u0161 kao \u0161to to mo\u017ee utjecati na to ho\u0107e li vam kosa ispasti ili kada \u0107ete osijedjeti i tako dalje. Mi, na\u017ealost, ne mo\u017eemo promijeniti genetiku.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ostali \u010dimbenici na koje uglavnom ne mo\u017eemo utjecati su&nbsp;<strong>dob i spol<\/strong>. Na \u017ealost nas dama, mu\u0161karcima kosa uglavnom raste br\u017ee. \u0160to se ti\u010de starosti, najbr\u017ei rast kose doga\u0111a se izme\u0111u&nbsp;<strong>15. i 30. godine<\/strong>. Tada se proces usporava i u nekim rijetkim slu\u010dajevima mo\u017ee se pojaviti i \u0107elavost.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010cak i ako s nekim \u010dimbenicima ne mo\u017eemo ni\u0161ta u\u010diniti, mo\u017ee nam biti utjeha da djelomi\u010dno mo\u017eemo utjecati na kvalitetu svoje kose. Va\u017enu ulogu ima na primjer stres, pu\u0161enje, kao i&nbsp;<strong>prehrana<\/strong>, koja bi trebala biti uravnote\u017eena i bogata&nbsp;<strong>svim makronutrijentima i mikronutrijentima<\/strong>. Ako u tijelu nedostaje odre\u0111ene tvari, mo\u017eemo si pomo\u0107i i&nbsp;<a href=\"https:\/\/gymbeam.hr\/vitamini\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitaminskim tabletama<\/a>&nbsp;ili drugim&nbsp;<a href=\"https:\/\/gymbeam.hr\/kosa-koza-nokti\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dodacima prehrani<\/a>. A koji su klju\u010dni za pobolj\u0161anje kvalitete kose i njezin rast?<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/vlasy-kocka-1124x749.jpg\" alt=\"\u0160to utje\u010de na rast kose\" class=\"wp-image-189749\" style=\"width:843px;height:562px\" title=\"\u0160to utje\u010de na rast kose\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/vlasy-kocka-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/vlasy-kocka-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/vlasy-kocka-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/vlasy-kocka.jpg 1800w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"vitamini\"><span class=\"ez-toc-section\" id=\"Vitamini\"><\/span>Vitamini<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"vitamin-a\">Vitamin A<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitamin-a\">Vitamin A<\/a>&nbsp;jedan je od vitamina topivih u mastima i ima nezamjenjivu ulogu u tijelu. Sudjeluje na primjer u&nbsp;<strong>imunolo\u0161kim funkcijama<\/strong>&nbsp;i&nbsp;<strong>neophodan je za rast stanica i zdravlje ko\u017ee<\/strong>. Tako\u0111er ima va\u017enu funkciju za kosu jer poma\u017ee u lu\u010denju sebuma, poma\u017eu\u0107i tako u spre\u010davanju lomljenja kose.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[4] [10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tijekom konzumacije vitamina A nije najbolja odluka poku\u0161ati ga unijeti u tijelo \u0161to je vi\u0161e mogu\u0107e. Postoje i studije koje su pokazale da previsoki unos vitamina A (konkretno bilo je 6700 mikrograma, \u0161to je otprilike osam puta vi\u0161e od preporu\u010denog dnevnog unosa) mo\u017ee biti toksi\u010dan za tijelo, \u0161to mo\u017ee dovesti do&nbsp;<strong>gubitka kose<\/strong>. U svemu postoje granice. Eksperimentiranje s tako visokim unosom vitamina trebali bi raditi samo stru\u010dnjaci.&nbsp;&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[4] [5] [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Referentna vrijednost unosa vitamina A:<\/strong>&nbsp;800 \u03bcg&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<p><strong>Izvori vitamina A:&nbsp;<\/strong>govedina, jetra, jaja, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/riba-hr\/\" class=\"ek-link\">riba<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/mrkva-hr\/\" class=\"ek-link\">mrkva<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/bundeva-hr\/\" class=\"ek-link\">bundeva<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/spinat-hr\/\" class=\"ek-link\">\u0161pinat<\/a>, mango,&nbsp;<a href=\"https:\/\/gymbeam.hr\/vitamin-a\" class=\"ek-link\">dodatak prehrani<\/a> <span style=\"color: #ff6600;\">[27]<\/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\" id=\"skupina-vitamina-b\">Skupina vitamina B<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitamin-b\">Skupina vitamina B<\/a>&nbsp;mo\u017ee uklju\u010divati ove vitamine koji zajedno&nbsp;<strong>tvore takozvani B kompleks<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>B1 (tiamin)<\/li>\n\n\n\n<li>B2 (riboflavin)<\/li>\n\n\n\n<li>B3 (niacin)<\/li>\n\n\n\n<li>B5 (pantotenska kiselina)<\/li>\n\n\n\n<li>B6<\/li>\n\n\n\n<li>B7 (biotin)<\/li>\n\n\n\n<li>B9 (folna kiselina)<\/li>\n\n\n\n<li>B12 (kobalamin)<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sve B vitamine unosimo samostalno. Iznimka je biotin koji zdravi organizam mo\u017ee proizvesti. Ako imate problem s gubitkom kose, trebao bi vas posebno zanimati&nbsp;<strong>unos vitamina B2, B7, B9 i B12<\/strong>&nbsp;jer su samo oni izravno povezani s gubitkom kose.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[7] [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Istra\u017eiva\u010di su prou\u010davali biotin (B7) analiziraju\u0107i 541 \u017eenu u dobi od 9 do 92 godine. Sve su prijavile probleme s gubitkom kose. U 38% slu\u010dajeva glavni&nbsp;<strong>uzrok gubitka kose bio je nedostatak<\/strong>&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/d-biotin-gymbeam.html\"><strong>biotina<\/strong><\/a>&nbsp;<strong>u tijelu<\/strong>.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Druga studija (ovog puta to je bila studija slu\u010daja) usredoto\u010dila se na drugo pitanje, a to je preuranjeno sije\u0111enje. Posebno su pregledane 52 osobe s ovim problemom u dobi od 20 godina. Prema rezultatima ovih ispitanika, otkriven je&nbsp;<strong>op\u0107i nedostatak vitamina B12 i B9<\/strong>.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Posebno<strong>&nbsp;vegetarijanci ili vegani<\/strong>&nbsp;mogu imati problem s nedostatkom vitamina B. Njegovi izvori su meso i proizvodi \u017eivotinjskog porijekla. Ako izbjegavate ove proizvode, potrebno je usredoto\u010diti se na unos B vitamina na primjer putem&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitamin-b-complex-gymbeam.html\">dodataka prehrani<\/a>.<\/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\" id=\"referentna-vrijednost-unosa-vitamina-b-5-27\">Referentna vrijednost unosa vitamina B: [5] [27]<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th>VITAMIN<\/th><th>REFERENTNA VRIJEDNOST ZA UNOS<\/th><th>IZVORI<\/th><\/tr><\/thead><tbody><tr><td>B1 (tiamin)<\/td><td><center>1,1 mg<\/center><\/td><td>meso, kvasac, iznutrice, mahunarke<\/td><\/tr><tr><td><strong>B2 (riboflavin)<\/strong><\/td><td><center>1,4 mg<\/center><\/td><td>meso, kvasac, iznutrice, mahunarke, mlijeko, lisnato povr\u0107e<\/td><\/tr><tr><td><strong>B3 (niacin)<\/strong><\/td><td><center>16 mg<\/center><\/td><td>kvasac, iznutrice, mahunarke, kukuruz<\/td><\/tr><tr><td>B5 (pantotenska kiselina)<\/td><td><center>6 mg<\/center><\/td><td>iznutrice, meso, <a href=\"https:\/\/gymbeam.hr\/ribe\" class=\"ek-link\">riba<\/a>, \u017eumanjak, kvasac, ri\u017ea<\/td><\/tr><tr><td><strong>B6<\/strong><\/td><td><center>1,4 mg<\/center><\/td><td>meso, kvasac, \u017eumanjak, soja, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107e<\/a><\/td><\/tr><tr><td><strong>B7 (biotin)<\/strong><\/td><td><center>50 \u03bcg<\/center><\/td><td>jaja, soja, riba<\/td><\/tr><tr><td>B9 (folna kiselina)<\/td><td><center>200 \u03bcg<\/center><\/td><td>lisnato povr\u0107e, \u017eitarice, mahunarke, jetra<\/td><\/tr><tr><td>B12 (kobalamin)<\/td><td><center>2,5 \u03bcg<\/center><\/td><td>jaja, meso, kvasac, iznutrice<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/IMG_6350-1124x749.jpg\" alt=\"Vitamini za dugu i kvalitetnu kosu\" class=\"wp-image-189713\" style=\"width:843px;height:562px\" title=\"Vitamini za dugu i kvalitetnu kosu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_6350-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_6350-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_6350.jpg 1199w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"vitamin-c\">Vitamin C<\/h3>\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"614\" height=\"501\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/vit-C-2.jpg\" alt=\"Vitamin C 1000 mg - GymBeam\" class=\"wp-image-189911\" title=\"Vitamin C 1000 mg - GymBeam\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/vit-C-2.jpg 614w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/vit-C-2-400x326.jpg 400w\" sizes=\"auto, (max-width: 614px) 100vw, 614px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><\/p>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><a href=\"https:\/\/gymbeam.hr\/vitamin-c-1000-mg-gym-beam.html\" class=\"ek-link\">Vitamin C<\/a><\/strong> je va\u017ean u tijelu za metabolizam aminokiselina, sudjeluju\u0107i na taj na\u010din u sintezi kolagena koji je&nbsp;<strong>va\u017ean dio strukture kose. <\/strong>Tako\u0111er poma\u017ee na primjer u apsorpciji \u017eeljeza. Nedostatak C vitamina nije toliko veliki problem za kosu. Presudan bi bio njegov nedostatak u procesima povezanim s&nbsp;<strong>kolagenom i \u017eeljezom&nbsp;<\/strong>koji su vrlo va\u017eni<strong>&nbsp;za kvalitetu kose.<\/strong>&nbsp;<span style=\"color: #ff6600;\" class=\"tadv-color\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Referentna vrijednost unosa vitamina C:&nbsp;<\/strong>80-125 mg, ve\u0107e vrijednosti primjenjuju se kod starijih osoba i dojilja&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[5] [30]<\/span><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>Izvori vitamina C:&nbsp;<\/strong>agrumi, jagode, raj\u010dica, paprika, brokula,<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitamin-c-1000-mg-gym-beam.html\">&nbsp;dodaci prehrani<\/a> <span style=\"color: #ff6600;\">[27]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-h3\" id=\"vitamin-d\">Vitamin D<\/h3>\n<\/div><\/div>\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1040\" height=\"828\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/d-1.jpg\" alt=\"Vitamin D3 1000 IU - GymBeam\" class=\"wp-image-189929\" title=\"Vitamin D3 1000 IU - GymBeam\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/d-1.jpg 1040w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/d-1-400x318.jpg 400w\" sizes=\"auto, (max-width: 1040px) 100vw, 1040px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitamin-d3-2000-iu-gymbeam.html\">Vitamin D<\/a>&nbsp;jedan je od vitamina topivih u mastima. Va\u017ean je na primjer za pravilan rad imunolo\u0161kog sustava, zdrave zube, kosti i ko\u017eu. Dovoljan unos za zdrave kosti va\u017ean je posebno za \u017eene tijekom menopauze. Nedostatak vitamina D mo\u017ee imati negativan&nbsp;<strong>utjecaj na gubitak kose<\/strong>. U rijetkim slu\u010dajevima mo\u017ee dovesti do alopecije, bolesti koja uzrokuje gubitak kose.<span class=\"tadv-color\">&nbsp;<span style=\"color: #ff6600;\">[11]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To potvr\u0111uju rezultati studije koja je uspore\u0111ivala razinu vitamina D u zdravih osoba i osoba s alopecijom. Pacijenti s alopecijom imali su zna\u010dajno ni\u017eu razinu vitamina D, a osim toga postojala je i zna\u010dajna&nbsp;<strong>korelacija izme\u0111u ove bolesti i razine vitamina D u tijelu<\/strong>.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[12]&nbsp;<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Ako smatrate da bi ovaj problem mogao utjecati i na vas, ne brinite. Nadopunjavanje vitamina D nije te\u0161ko. Mo\u017eemo ga tako\u0111er crpiti&nbsp;<strong>boravkom na suncu<\/strong>, posebno iz UVB zraka koje padaju na na\u0161u ko\u017eu. Ako je mogu\u0107e, trebali bismo oko podneva sun\u010devoj svjetlosti izlo\u017eiti najve\u0107i mogu\u0107i dio tijela (barem na 10 minuta). U tom su razdoblju najja\u010de. Ako to nije mogu\u0107e, pomo\u0107i \u0107e vam<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitamin-d3-2000-iu-gymbeam.html\">&nbsp;dodatak prehrani u obliku D3<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Referentna vrijednost unosa vitamina D:&nbsp;<\/strong>5 \u03bcg&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<p><strong>Izvori vitamina D:&nbsp;<\/strong>plava <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/riba-hr\/\" class=\"ek-link\">riba<\/a>, kvasac, jaja, mlijeko, UVB zrake koje padaju na ko\u017eu,&nbsp;<a href=\"https:\/\/gymbeam.hr\/vitamin-d3-2000-iu-gymbeam.html\" class=\"ek-link\">dodatak prehrani u obliku D3<\/a>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[27]<\/span><\/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=\"28760,29691,46072,40864,49300,29943,6503,37927,28393,31256,29715,41077,36253,36676\" ><\/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<h3 class=\"wp-block-heading\" id=\"vitamin-e\">Vitamin E<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitamin-60-e-kaps-gymbeam.html\">Vitamin E<\/a>&nbsp;sudjeluje u&nbsp;<strong>odr\u017eavanju ravnote\u017ee \u0161tetnih slobodnih radikala i antioksidansa u tijelu<\/strong>. Mi\u0161ljenja se razilaze oko toga utje\u010de li vitamin E na kosu i gubitak kose. Prema istra\u017eivanju Beoyea i njegovog tima, ljudi s alopecijom do\u017eivjeli su pove\u0107anje rasta kose za 34,5% nakon osam mjeseci uzimanja vitamina E. Suprotno tome, Naziroglu s kolegama nije prona\u0161ao nikakve statisti\u010dki va\u017ene razlike u razini vitamina E u tijelu zdravih ljudi i pacijenata s alopecijom.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[13] [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stoga ne mo\u017eemo sa sigurno\u0161\u0107u re\u0107i \u0161to je istina. Me\u0111utim, ako u tijelu imate dovoljnu koli\u010dinu vitamina E, to mo\u017ee biti samo korisno.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Referentna vrijednost unosa vitamina E:&nbsp;<\/strong>12 mg&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<p><strong>Izvori vitamina E:&nbsp;<\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/ulja\">biljna ulja<\/a>, lisnato povr\u0107e,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/pahuljice-i-muesli\">proizvodi od cjelovitog zrna<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\">orah<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitamin-60-e-kaps-gymbeam.html\">dodaci prehrani<\/a>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[27]<\/span><\/p>\n\n\n\n<p>Vi\u0161e informacija o unosu vitamina i minerala, koji nisu povezani samo s kosom, prona\u0107i \u0107ete u \u010dlanku&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/koji-su-dodaci-prehrani-pogodni-za-zene\/\"><strong>Koji su dodaci prehrani pogodni za \u017eene?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1035\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/ctveraty-1124x1035.jpg\" alt=\"Vitamini za kvalitetnu kosu\" class=\"wp-image-189627\" style=\"width:843px;height:776px\" title=\"Vitamini za kvalitetnu kosu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/ctveraty-1124x1035.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/ctveraty-400x368.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/ctveraty-1536x1415.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/ctveraty-2048x1886.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"minerali\"><span class=\"ez-toc-section\" id=\"Minerali\"><\/span>Minerali<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"zeljezo\">\u017deljezo<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/zeljezo\">\u017deljezo<\/a>&nbsp;je jedan od minerala koji&nbsp;<strong>naj\u010de\u0161\u0107e nedostaje u organizmu<\/strong>. Kod \u017eena se na primjer taj nedostatak mo\u017ee povezati s obilnim menstruacijama, kada dolazi do ve\u0107eg gubitka krvi iz tijela. Postoji nekoliko vanjskih pokazatelja nedostatka \u017eeljeza koji se mogu uo\u010diti na prvi pogled. Mo\u017eemo spomenuti na primjer&nbsp;<strong>blijedu ili suhu ko\u017eu, suhu kosu i lomljive nokte<\/strong>&nbsp;koji su skloni listanju.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Indijsko je istra\u017eivanje ispitalo vezu izme\u0111u niske razine \u017eeljeza u tijelu i njegovog u\u010dinka na kosu. Istra\u017eivanje je provedeno na 35 studenata u dobi od 20 godina koji su bolovali od preuranjenog sije\u0111enja kose. U ovom su slu\u010daju istra\u017eiva\u010di potvrdili da ulogu nije imala samo niska razina&nbsp;<strong>\u017eeljeza, ve\u0107 i vitamina D3 ili kalcija<\/strong>.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nedostatak \u017eeljeza mo\u017ee imati i druge negativne u\u010dinke. Studija Shrivastave utvrdila je nisku razinu \u017eeljeza kao uzrok&nbsp;<strong>gubitka kose<\/strong>&nbsp;kod \u017eena. Istra\u017eiva\u010d Olsen s kolegama do\u0161ao je do istog zaklju\u010dka.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[17] [18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prema tome odnos izme\u0111u niske razine \u017eeljeza i negativnih u\u010dinaka na kosu je neosporan.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U tom smislu va\u017eno je spomenuti va\u017enost&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitamin-c\">vitamina C<\/a>&nbsp;koji&nbsp;<strong>poma\u017ee pri apsorpciji<\/strong>&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/zeljezo\"><strong>\u017eeljeza<\/strong><\/a>. U slu\u010daju uzimanja nadomjestaka, pogodno je uzimati ova oba nadomjestka zajedno. Je li onda u slu\u010daju prehrane pogodno kombinirati meso (kao izvor \u017eeljeza) i na primjer papriku (kao izvor vitamina C).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Referentna vrijednost unosa \u017eeljeza:&nbsp;<\/strong>14 mg&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<p><strong>Izvori \u017eeljeza:&nbsp;<\/strong>crveno meso, perad, jaja, vo\u0107e, zeleno <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107e<\/a>,<a href=\"https:\/\/gymbeam.hr\/iron-complex-gymbeam.html\" class=\"ek-link\">&nbsp;dodaci prehrani<\/a>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[27]<\/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\" id=\"selen\">Selen<\/h3>\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1035\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/sel-1124x1035.jpg\" alt=\"Selenium - GymBeam\" class=\"wp-image-189947\" title=\"Selenium - GymBeam\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/sel-1124x1035.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/sel-400x368.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/sel.jpg 1289w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><\/p>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/selenium-gymbeam.html\">Selen<\/a>&nbsp;je element u tragovima koji je neophodan za mnoge tjelesne procese, primjerice pridonosi odr\u017eavanju zdrave kose. Na primjer, Venton i njegov tim opisali su njegov u\u010dinak u svojoj kvalitativnoj studiji. Ispitani ljudi imali su dugotrajne probleme s pigmentacijom kose (u ovom slu\u010daju to je bila nedovoljna obojenost \u2013 sijeda kosa). Oporavljena je 6-12 mjeseci nakon intravenskog lije\u010denja selenijem. Me\u0111utim, studiju treba uzeti s rezervom jer je provedena na samo 4 osobe.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[8] [19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Selenij je tako\u0111er imao ulogu kod pacijenata s rakom jajnika koji su podvrgnuti kemoterapiji. U vezi s nadomje\u0161tanjem selenija,&nbsp;<strong>dokazano je zna\u010dajno smanjenje gubitka kose<\/strong>&nbsp;u usporedbi s pacijentima koji nisu primali selenij.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[20]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Iako je dovoljna koli\u010dina selenija u tijelu po\u017eeljna, opet je va\u017eno pripaziti na njegovo predoziranje. Prekomjerna koli\u010dina selenija (studija navodi 400 mikrograma) mo\u017ee biti toksi\u010dna za tijelo i mo\u017ee dovesti do mu\u010dnine, lomljivih noktiju i&nbsp;<strong>ubrzanog gubitka kose<\/strong>.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Referentna vrijednost unosa selenija:<\/strong>&nbsp;55 \u03bcg&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<p><strong>Izvori selenija:&nbsp;<\/strong>organsko meso, plodovi mora,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\">orah<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/selenium-gymbeam.html\">dodaci prehrani<\/a>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[27]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/vlasyy-1124x749.jpg\" alt=\"Vitamini za dugu i kvalitetnu kosu\" class=\"wp-image-189697\" style=\"width:843px;height:562px\" title=\"Vitamini za dugu i kvalitetnu kosu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/vlasyy-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/vlasyy-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/vlasyy-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/vlasyy.jpg 1800w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"cink\">Cink<\/h3>\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"792\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/zinc-792x1124.jpg\" alt=\"Cink 100 tab - GymBeam\" class=\"wp-image-189654\" title=\"Cink 100 tab - GymBeam\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zinc-792x1124.jpg 792w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zinc-282x400.jpg 282w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zinc-1083x1536.jpg 1083w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zinc-1444x2048.jpg 1444w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zinc.jpg 1800w\" sizes=\"auto, (max-width: 792px) 100vw, 792px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><\/p>\n\n\n\n<div style=\"height:150px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/cink\" class=\"ek-link\">Cink<\/a>&nbsp;je \u017eivotni element&nbsp;<strong>neophodan za pravilno funkcioniranje tijela<\/strong>. Va\u017ean je za imunitet, \u017eiv\u010dani sustav i reproduktivne funkcije. Tako\u0111er ima va\u017enu ulogu u metabolizmu makronutrijenata. Njegov nedostatak \u010desto je povezan s pogor\u0161anom kvalitetom noktiju, ko\u017ee i kose.&nbsp;<span style=\"color: #ff6600;\" class=\"tadv-color\">[8]<\/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 tako\u0111er ustanovljeno preglednom studijom pacijenata s alopecijom koja pokazuje da su 4 od 6 kontrolnih studija slu\u010daja potvrdile&nbsp;<strong>nisku razinu kod pacijenata s alopecijom<\/strong>&nbsp;u usporedbi sa skupinama zdravih ljudi. Studija Kila i drugih autora tako\u0111er je potvrdila sna\u017enu povezanost izme\u0111u nedostatka cinka u tijelu i gubitka kose.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[22] [23]<\/span><\/p>\n\n\n\n<p> <\/p>\n\n\n\n<p><strong>Referentna vrijednost unosa cinka: <\/strong>10 mg&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<p><strong>Izvori cinka:&nbsp;<\/strong>meso, \u0161koljke,&nbsp;mahunarke,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/pahuljice-i-muesli\">proizvodi od cjelovitog zrna,<\/a>&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/cink-100-tab-gymbeam.html\">dodaci prehrani<\/a>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[27]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"dodatni-savjet\"><span class=\"ez-toc-section\" id=\"Dodatni_savjet\"><\/span>Dodatni savjet<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"kolagen\">Kolagen<\/h3>\n\n\n\n<p><strong>Kolagen \u010dini veliki dio svih proteina u tijelu.<\/strong>&nbsp;Bogat je aminokiselinama koje su tijelu potrebne za proizvodnju proteina u kosi. Uz to, kolagen djeluje kao antioksidans. Bori se protiv spojeva koji se pojavljuju u tijelu zbog stresa, pu\u0161enja, konzumiranja nekvalitetne hrane ili pijenja alkohola. Velika koli\u010dina ovih spojeva mo\u017ee o\u0161tetiti stanice, proteine, DNA, kao i folikule kose.&nbsp;&nbsp;<span style=\"color: #ff6600;\"><span class=\"tadv-color\">[24]<\/span>&nbsp;<span class=\"tadv-color\">[25]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nadalje,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kolagen-beauty-shot-beastpink.html\"><strong>kolagen<\/strong><\/a>&nbsp;<strong>poma\u017ee ko\u017ei kose<\/strong>. Doprinosi elasti\u010dnosti i \u010dvrsto\u0107i suede (jedan od dijelova ko\u017ee). U slu\u010daju kad ne bi ispunjavao ovu funkciju, to bi moglo dovesti do gubitka kose. Ve\u0107 nakon osam tjedana studije, koja je ispitala 69 \u017eena u dobi od 35 do 55 godina, zabilje\u017eeno je pobolj\u0161anje elasti\u010dnosti suede nakon upotrebe kolagena u usporedbi s placebo skupinom.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[26]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010clanak&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-najbolji-kolagen-za-zdravu-kozu-i-zglobove\/\"><strong>Kako odabrati najbolji kolagen za zdravu ko\u017eu i zglobove?<\/strong><\/a>&nbsp;pomo\u0107i \u0107e vam da odaberete pravi kolagen.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim kolagena, ne biste trebali zaboraviti ni&nbsp;<strong>druge proteine<\/strong>&nbsp;koje, izme\u0111u ostalog, imaju funkciju izgradnje pridonose\u0107i kvaliteti i rastu kose. Ako ne znate kako nadopuniti proteine, mo\u017eete si na primjer pomo\u0107i s&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke\"><strong>proteinom sirutke<\/strong><\/a>&nbsp;ili potra\u017eiti inspiraciju u na\u0161em&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/20-namirnica-s-kojima-lako-mozete-dodati-proteine-svojoj-prehrani\/\"><strong>\u010dlanku o izvorima proteina<\/strong><\/a>.&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/protein-yum-yum-whey-beast-pink.html\">Protein Yum Yum Whey<\/a>, koji sadr\u017ei i tvari koje \u017eenama \u010desto nedostaju (npr. magnezij, \u017eeljezo ili vitamin B6), osmi\u0161ljen je posebno za \u017eene.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Izvori kolagena:<\/strong>&nbsp;jaja, riba, plodovi mora, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107e<\/a>,&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/colla-pinkbeastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Colla Pink \u2013 BeastPink<\/a>&nbsp;<span class=\"tadv-color\" 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<h2 class=\"wp-block-heading\" id=\"sto-mogu-uciniti-za-kvalitetnu-kosu\"><span class=\"ez-toc-section\" id=\"Sto_mogu_uciniti_za_kvalitetnu_kosu\"><\/span>\u0160to mogu u\u010diniti za kvalitetnu kosu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"prehrana\">Prehrana<\/h3>\n\n\n\n<p>Kao \u0161to je ve\u0107 spomenuto, najva\u017eniji \u010dimbenik kvalitetne kose na koji mo\u017eete utjecati je&nbsp;<strong>kvalitetna i uravnote\u017eena prehrana<\/strong>&nbsp;koja sadr\u017ei dovoljno makronutrijenata i mikronutrijenata. Ako ne znate kako to u\u010diniti, za po\u010detak \u0107e biti dovoljno prehrani dodati&nbsp;<a href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" class=\"ek-link\"><strong>ora\u0161aste plodove<\/strong><\/a><strong>, plavu <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/riba-hr\/\" class=\"ek-link\">ribu<\/a>, jaja,<\/strong>&nbsp;<a href=\"https:\/\/gymbeam.hr\/ostale-zitarice\" class=\"ek-link\"><strong>mahunarke<\/strong><\/a><strong>,<\/strong>&nbsp;<a href=\"https:\/\/gymbeam.hr\/suseno-voce\" class=\"ek-link\"><strong>vo\u0107e<\/strong><\/a><strong>&nbsp;i povr\u0107e<\/strong>. Pripazite na koli\u010dinu, posebno s ora\u0161astim plodovima, oni imaju vi\u0161e kalorija nego \u0161to biste to \u017eeljeli.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako ste vegetarijanac ili vegan, trebali biste obratiti vi\u0161e pa\u017enje na unos vitamina i minerala. Proizvodi \u017eivotinjskog porijekla&nbsp;<strong>bogati su izvori mineralnih tvari<\/strong>. Ako ste ih izbacili iz prehrane, trebali biste znati kako ih nadomjestiti. Vrlo je odgovorno obavljati redovite preglede koji \u0107e vam pokazati razinu vitamina i minerala u tijelu. Ako vam nedostaju, trebali biste uzimati i&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kosa-koza-nokti\">dodatke prehrani<\/a>&nbsp;koji \u0107e vam pomo\u0107i u unosu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osobe na dijeti s pretjerano niskim manjkom kalorija ili osobe s poreme\u0107ajima u prehrani mogu imati problem s nedovoljnim unosom vitamina i minerala. U tom je slu\u010daju dobro savjetovati se s lije\u010dnicima o razini tih tvari.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U vezi s unosom vitamina, minerala i kvalitetom kose, va\u017eno je obratiti pa\u017enju na&nbsp;<strong>lijekove koji mogu uzrokovati gubitak kose<\/strong>. To na primjer uklju\u010duje sredstva za razrje\u0111ivanje krvi, lijekove za sni\u017eavanje kolesterola, antidepresive, amfetamine (koji se koriste za lije\u010denje poreme\u0107aja pa\u017enje), lijekove za giht, beta-blokatore za povi\u0161eni krvni tlak i protureumatske lijekove. Poku\u0161ajte u\u010diniti sve kako ne biste morali redovito uzimati ove lijekove. Iznena\u0111enje za \u017eene mo\u017ee biti i \u010dinjenica da&nbsp;<strong>gubitak kose mo\u017ee biti povezan s upotrebom hormonske kontracepcije<\/strong>.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[29]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/strava-1124x749.jpg\" alt=\"Prehrana za rast kose\" class=\"wp-image-189671\" style=\"width:843px;height:562px\" title=\"Prehrana za rast kose\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/strava-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/strava-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/strava-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/strava.jpg 2000w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"njega\">Njega<\/h3>\n\n\n\n<p><strong>Na\u010din na koji brinete o svojoj kosi<\/strong>&nbsp;ima odre\u0111eni utjecaj na izgled va\u0161e kose. Dobro je ulo\u017eiti novac u kvalitetnije \u0161ampone i kozmetiku za njegu koja \u0107e savr\u0161eno odgovarati va\u0161eg tipu kose. Ne mo\u017eete o\u010dekivati \u010duda ako kupite najjeftiniji \u0161ampon u prodavaonici. Pomo\u0107i \u0107e vam ako \u0107ete ju redovito&nbsp;<strong>pod\u0161i\u0161avati i njegovati maskama<\/strong>. To mo\u017eete napraviti sami kod ku\u0107e, recepata ima na pretek.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako ne biste na\u0161tetili svojoj kosi, nije preporu\u010dljivo \u010desto i dugo su\u0161enje kose vru\u0107im zrakom bez tretmana za\u0161titnim proizvodom. Ne poma\u017ee joj ni \u010desto&nbsp;<strong>peglanje, uvijanje i bojenje<\/strong>. Ako \u017eelite smanjiti lomljenje kose, nemojte i\u0107i na spavanje s mokrom kosom. Ne\u0107ete na\u0161tetiti kosi ako preko no\u0107i nosite labavi konjski rep.<\/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\" id=\"sto-usvojiti-od-ovoga\"><span class=\"ez-toc-section\" id=\"Sto_usvojiti_od_ovoga\"><\/span>\u0160to usvojiti od ovoga?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mnogi \u010dimbenici utje\u010du na izgled va\u0161e kose. Na\u017ealost, na neke od njih ne mo\u017eemo utjecati, ali na neke mo\u017eemo. Va\u017eno je usredoto\u010diti se na one na koje mo\u017eemo utjecati, tako da mo\u017eete re\u0107i da ste se maksimalno potrudili oko izgleda va\u0161e kose. Zapo\u010dnite sa&nbsp;<strong>zdravom, uravnote\u017eenom prehranom i njegom<\/strong>. Vidjet \u0107ete da \u0107e biti rezultata. Ali ako jo\u0161 uvijek niste zadovoljni njezinim izgledom, isprobajte primjerice novu frizuru. \u010cak i ovakva promjena mo\u017ee pomo\u0107i va\u0161oj kosi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vam je ovaj \u010dlanak bio koristan, podijelite ga s prijateljima. Mo\u017eda imaju isti problem i bit \u0107e sretni kad napokon prona\u0111u rje\u0161enje kako posti\u0107i gustu i dugu kosu.<\/p>\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\"><a href=\"https:\/\/gymbeam.com\/vitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamins\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\/hair-nails-and-skin\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHair, nails and skin\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","protected":false},"excerpt":{"rendered":"<p>Kvaliteta kose je djelomi\u010dno nasljedna. Postoje i \u010dimbenici na koje mo\u017eemo utjecati. Trebali bismo obratiti pa\u017enju na pravilnu prehranu, njegu i osobito na unos vitamina i minerala. Koji su klju\u010dni za kvalitetnu i dugu kosu i kako ih nadopuniti?<\/p>\n","protected":false},"author":100,"featured_media":190660,"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":[6752,7574,6872,7562],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-302440","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dodatci-prehrani","8":"tag-kolagen-hr","9":"tag-kosa-hr","10":"tag-minerali-hr","11":"tag-vitamini-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>Kako pobolj\u0161ati kvalitetu kose i koji su vitamini najbolji za to? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kvalitetnom njegom i uravnote\u017eenom prehranom mo\u017eete posti\u0107i sjajnu, gustu i zdravu kosu. Provjerite koji \u0107e vam vitamini i minerali pomo\u0107i pobolj\u0161ati kvalitetu kose!\" \/>\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\/kako-poboljsati-kvalitetu-kose-i-koji-su-vitamini-najbolji-za-to\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kako pobolj\u0161ati kvalitetu kose i koji su vitamini najbolji za to? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Kvalitetnom njegom i uravnote\u017eenom prehranom mo\u017eete posti\u0107i sjajnu, gustu i zdravu kosu. Provjerite koji \u0107e vam vitamini i minerali pomo\u0107i pobolj\u0161ati kvalitetu kose!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hr\/blog\/kako-poboljsati-kvalitetu-kose-i-koji-su-vitamini-najbolji-za-to\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2021-02-04T10:29:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-04-25T12:11:08+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2020\/10\/ako-zlepsit-kvalitu-vlasov-1-min.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"630\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Simona Svobodov\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=\"Simona Svobodov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/kako-poboljsati-kvalitetu-kose-i-koji-su-vitamini-najbolji-za-to\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/kako-poboljsati-kvalitetu-kose-i-koji-su-vitamini-najbolji-za-to\/\"},\"author\":{\"name\":\"Simona Svobodov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\"},\"headline\":\"Kako pobolj\u0161ati kvalitetu kose i koji su vitamini najbolji za to?\",\"datePublished\":\"2021-02-04T10:29:00+00:00\",\"dateModified\":\"2024-04-25T12:11:08+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/kako-poboljsati-kvalitetu-kose-i-koji-su-vitamini-najbolji-za-to\/\"},\"wordCount\":2815,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/kako-poboljsati-kvalitetu-kose-i-koji-su-vitamini-najbolji-za-to\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/ako-zlepsit-kvalitu-vlasov-1-min.png\",\"keywords\":[\"kolagen\",\"kosa\",\"minerali\",\"vitamini\"],\"articleSection\":[\"Dodatci prehrani\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/kako-poboljsati-kvalitetu-kose-i-koji-su-vitamini-najbolji-za-to\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/kako-poboljsati-kvalitetu-kose-i-koji-su-vitamini-najbolji-za-to\/\",\"url\":\"https:\/\/gymbeam.hr\/blog\/kako-poboljsati-kvalitetu-kose-i-koji-su-vitamini-najbolji-za-to\/\",\"name\":\"Kako pobolj\u0161ati kvalitetu kose i koji su vitamini najbolji za to? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/kako-poboljsati-kvalitetu-kose-i-koji-su-vitamini-najbolji-za-to\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/kako-poboljsati-kvalitetu-kose-i-koji-su-vitamini-najbolji-za-to\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/ako-zlepsit-kvalitu-vlasov-1-min.png\",\"datePublished\":\"2021-02-04T10:29:00+00:00\",\"dateModified\":\"2024-04-25T12:11:08+00:00\",\"description\":\"Kvalitetnom njegom i uravnote\u017eenom prehranom mo\u017eete posti\u0107i sjajnu, gustu i zdravu kosu. Provjerite koji \u0107e vam vitamini i minerali pomo\u0107i pobolj\u0161ati kvalitetu kose!\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/kako-poboljsati-kvalitetu-kose-i-koji-su-vitamini-najbolji-za-to\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/kako-poboljsati-kvalitetu-kose-i-koji-su-vitamini-najbolji-za-to\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/kako-poboljsati-kvalitetu-kose-i-koji-su-vitamini-najbolji-za-to\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/ako-zlepsit-kvalitu-vlasov-1-min.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/ako-zlepsit-kvalitu-vlasov-1-min.png\",\"width\":1200,\"height\":630,\"caption\":\"Ako zlepsit kvalitu vlasov\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/kako-poboljsati-kvalitetu-kose-i-koji-su-vitamini-najbolji-za-to\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Kako pobolj\u0161ati kvalitetu kose i koji su vitamini najbolji za to?\"}]},{\"@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\/680bf44f1718322327563d45611c3dda\",\"name\":\"Simona Svobodov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png\",\"caption\":\"Simona Svobodov\u00e1\"},\"description\":\"Simona Svobodov\u00e1 is an expert editor for GymBeam Magazine with experience in sports journalism since 2016. She earned her Master's degree at the Faculty of Social Studies of Masaryk University (one of the leading universities in Central Europe). She expanded her formal education in the field of health with a professional Nutrition Consultant certification from the recognised educational authority, Fitness Institut. Throughout her career, she has gained extensive experience in the editorial offices of the largest national daily newspapers and leading regional sports platforms. In the editorial team, she specialises in weight loss, endurance sports, sleep, and wellbeing. As a qualified journalist, she applies strict analytical standards to her writing. Her texts are built on an Evidence-Based Medicine (EBM) approach and rely exclusively on international meta-analyses, systematic reviews, and peer-reviewed research. She tests her theoretical knowledge in practice through running, cycling, and skiing.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/simona-svobodova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Kako pobolj\u0161ati kvalitetu kose i koji su vitamini najbolji za to? - GymBeam Blog","description":"Kvalitetnom njegom i uravnote\u017eenom prehranom mo\u017eete posti\u0107i sjajnu, gustu i zdravu kosu. Provjerite koji \u0107e vam vitamini i minerali pomo\u0107i pobolj\u0161ati kvalitetu kose!","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\/kako-poboljsati-kvalitetu-kose-i-koji-su-vitamini-najbolji-za-to\/","og_type":"article","og_title":"Kako pobolj\u0161ati kvalitetu kose i koji su vitamini najbolji za to? - GymBeam Blog","og_description":"Kvalitetnom njegom i uravnote\u017eenom prehranom mo\u017eete posti\u0107i sjajnu, gustu i zdravu kosu. Provjerite koji \u0107e vam vitamini i minerali pomo\u0107i pobolj\u0161ati kvalitetu kose!","og_url":"https:\/\/gymbeam.hr\/blog\/kako-poboljsati-kvalitetu-kose-i-koji-su-vitamini-najbolji-za-to\/","og_site_name":"GymBeam Blog","article_published_time":"2021-02-04T10:29:00+00:00","article_modified_time":"2024-04-25T12:11:08+00:00","og_image":[{"width":1200,"height":630,"url":"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2020\/10\/ako-zlepsit-kvalitu-vlasov-1-min.png","type":"image\/png"}],"author":"Simona Svobodov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Simona Svobodov\u00e1","Estimated reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.hr\/blog\/kako-poboljsati-kvalitetu-kose-i-koji-su-vitamini-najbolji-za-to\/#article","isPartOf":{"@id":"https:\/\/gymbeam.hr\/blog\/kako-poboljsati-kvalitetu-kose-i-koji-su-vitamini-najbolji-za-to\/"},"author":{"name":"Simona Svobodov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda"},"headline":"Kako pobolj\u0161ati kvalitetu kose i koji su vitamini najbolji za to?","datePublished":"2021-02-04T10:29:00+00:00","dateModified":"2024-04-25T12:11:08+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.hr\/blog\/kako-poboljsati-kvalitetu-kose-i-koji-su-vitamini-najbolji-za-to\/"},"wordCount":2815,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.hr\/blog\/kako-poboljsati-kvalitetu-kose-i-koji-su-vitamini-najbolji-za-to\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/ako-zlepsit-kvalitu-vlasov-1-min.png","keywords":["kolagen","kosa","minerali","vitamini"],"articleSection":["Dodatci prehrani"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.hr\/blog\/kako-poboljsati-kvalitetu-kose-i-koji-su-vitamini-najbolji-za-to\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.hr\/blog\/kako-poboljsati-kvalitetu-kose-i-koji-su-vitamini-najbolji-za-to\/","url":"https:\/\/gymbeam.hr\/blog\/kako-poboljsati-kvalitetu-kose-i-koji-su-vitamini-najbolji-za-to\/","name":"Kako pobolj\u0161ati kvalitetu kose i koji su vitamini najbolji za to? - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.hr\/blog\/kako-poboljsati-kvalitetu-kose-i-koji-su-vitamini-najbolji-za-to\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.hr\/blog\/kako-poboljsati-kvalitetu-kose-i-koji-su-vitamini-najbolji-za-to\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/ako-zlepsit-kvalitu-vlasov-1-min.png","datePublished":"2021-02-04T10:29:00+00:00","dateModified":"2024-04-25T12:11:08+00:00","description":"Kvalitetnom njegom i uravnote\u017eenom prehranom mo\u017eete posti\u0107i sjajnu, gustu i zdravu kosu. Provjerite koji \u0107e vam vitamini i minerali pomo\u0107i pobolj\u0161ati kvalitetu kose!","breadcrumb":{"@id":"https:\/\/gymbeam.hr\/blog\/kako-poboljsati-kvalitetu-kose-i-koji-su-vitamini-najbolji-za-to\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.hr\/blog\/kako-poboljsati-kvalitetu-kose-i-koji-su-vitamini-najbolji-za-to\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.hr\/blog\/kako-poboljsati-kvalitetu-kose-i-koji-su-vitamini-najbolji-za-to\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/ako-zlepsit-kvalitu-vlasov-1-min.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/ako-zlepsit-kvalitu-vlasov-1-min.png","width":1200,"height":630,"caption":"Ako zlepsit kvalitu vlasov"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.hr\/blog\/kako-poboljsati-kvalitetu-kose-i-koji-su-vitamini-najbolji-za-to\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Kako pobolj\u0161ati kvalitetu kose i koji su vitamini najbolji za to?"}]},{"@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\/680bf44f1718322327563d45611c3dda","name":"Simona Svobodov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png","caption":"Simona Svobodov\u00e1"},"description":"Simona Svobodov\u00e1 is an expert editor for GymBeam Magazine with experience in sports journalism since 2016. She earned her Master's degree at the Faculty of Social Studies of Masaryk University (one of the leading universities in Central Europe). She expanded her formal education in the field of health with a professional Nutrition Consultant certification from the recognised educational authority, Fitness Institut. Throughout her career, she has gained extensive experience in the editorial offices of the largest national daily newspapers and leading regional sports platforms. In the editorial team, she specialises in weight loss, endurance sports, sleep, and wellbeing. As a qualified journalist, she applies strict analytical standards to her writing. Her texts are built on an Evidence-Based Medicine (EBM) approach and rely exclusively on international meta-analyses, systematic reviews, and peer-reviewed research. She tests her theoretical knowledge in practice through running, cycling, and skiing.","url":"https:\/\/gymbeam.com\/blog\/author\/simona-svobodova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/302440","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\/100"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=302440"}],"version-history":[{"count":3,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/302440\/revisions"}],"predecessor-version":[{"id":544573,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/302440\/revisions\/544573"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/190660"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=302440"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=302440"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=302440"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=302440"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=302440"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}