{"id":336901,"date":"2022-01-12T10:00:32","date_gmt":"2022-01-12T09:00:32","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=336901"},"modified":"2025-05-13T11:24:16","modified_gmt":"2025-05-13T09:24:16","slug":"kompletny-sprievodca-vitaminmi-na-co-sluzia-ako-spoznat-nedostatok-a-kolko-ich-prijimat","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/kompletny-sprievodca-vitaminmi-na-co-sluzia-ako-spoznat-nedostatok-a-kolko-ich-prijimat\/","title":{"rendered":"Kompletn\u00fd sprievodca vitam\u00ednmi: Na \u010do sl\u00fa\u017eia, ako spozna\u0165 nedostatok a ko\u013eko ich prij\u00edma\u0165"},"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.sk\/blog\/kompletny-sprievodca-vitaminmi-na-co-sluzia-ako-spoznat-nedostatok-a-kolko-ich-prijimat\/#Co_su_to_vlastne_tie_vitaminy\" title=\"\u010co s\u00fa to vlastne tie vitam\u00edny\">\u010co s\u00fa to vlastne tie vitam\u00edny<\/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.sk\/blog\/kompletny-sprievodca-vitaminmi-na-co-sluzia-ako-spoznat-nedostatok-a-kolko-ich-prijimat\/#Ako_delime_vitaminy\" title=\"Ako del\u00edme vitam\u00edny?\">Ako del\u00edme vitam\u00edny?<\/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.sk\/blog\/kompletny-sprievodca-vitaminmi-na-co-sluzia-ako-spoznat-nedostatok-a-kolko-ich-prijimat\/#Vitaminy_Funkcie_zdroje_odporucana_denna_davka_prejavy_nedostatku_a_nadbytku\" title=\"Vitam\u00edny: Funkcie, zdroje, odpor\u00fa\u010dan\u00e1 denn\u00e1 d\u00e1vka, prejavy nedostatku a nadbytku\">Vitam\u00edny: Funkcie, zdroje, odpor\u00fa\u010dan\u00e1 denn\u00e1 d\u00e1vka, prejavy nedostatku a nadbytku<\/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.sk\/blog\/kompletny-sprievodca-vitaminmi-na-co-sluzia-ako-spoznat-nedostatok-a-kolko-ich-prijimat\/#Zakladne_informacie_o_vitaminoch_rozpustnych_v_tukoch\" title=\"Z\u00e1kladn\u00e9 inform\u00e1cie o vitam\u00ednoch rozpustn\u00fdch v tukoch\">Z\u00e1kladn\u00e9 inform\u00e1cie o vitam\u00ednoch rozpustn\u00fdch v tukoch<\/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.sk\/blog\/kompletny-sprievodca-vitaminmi-na-co-sluzia-ako-spoznat-nedostatok-a-kolko-ich-prijimat\/#Zakladne_informacie_o_vitaminoch_rozpustnych_vo_vode\" title=\"Z\u00e1kladn\u00e9 inform\u00e1cie o vitam\u00ednoch rozpustn\u00fdch vo vode\">Z\u00e1kladn\u00e9 inform\u00e1cie o vitam\u00ednoch rozpustn\u00fdch vo vode<\/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.sk\/blog\/kompletny-sprievodca-vitaminmi-na-co-sluzia-ako-spoznat-nedostatok-a-kolko-ich-prijimat\/#V_akych_formach_mozeme_vitaminy_prijimat\" title=\"V ak\u00fdch form\u00e1ch m\u00f4\u017eeme vitam\u00edny prij\u00edma\u0165\">V ak\u00fdch form\u00e1ch m\u00f4\u017eeme vitam\u00edny prij\u00edma\u0165<\/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.sk\/blog\/kompletny-sprievodca-vitaminmi-na-co-sluzia-ako-spoznat-nedostatok-a-kolko-ich-prijimat\/#Na_co_si_dat_pri_vitaminoch_pozor\" title=\"Na \u010do si da\u0165 pri vitam\u00ednoch pozor?\">Na \u010do si da\u0165 pri vitam\u00ednoch pozor?<\/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.sk\/blog\/kompletny-sprievodca-vitaminmi-na-co-sluzia-ako-spoznat-nedostatok-a-kolko-ich-prijimat\/#Vsetko_co_potrebujete_vediet_o_vitaminoch\" title=\"V\u0161etko, \u010do potrebujete vedie\u0165 o vitam\u00ednoch\">V\u0161etko, \u010do potrebujete vedie\u0165 o vitam\u00ednoch<\/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.sk\/blog\/kompletny-sprievodca-vitaminmi-na-co-sluzia-ako-spoznat-nedostatok-a-kolko-ich-prijimat\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ako ve\u013emi s\u00fa vitam\u00edny d\u00f4le\u017eit\u00e9, po\u010d\u00favate ur\u010dite u\u017e od detstva. Ve\u010f si spome\u0148te, ako v\u00e1m rodi\u010dia pripravovali r\u00f4zne \u0161al\u00e1ty a do desiatov\u00fdch krabi\u010diek prid\u00e1vali ovocie a zeleninu. A dobre robili. Tieto skupiny potrav\u00edn <strong>s\u00fa toti\u017e nabit\u00e9 prospe\u0161n\u00fdmi l\u00e1tkami.<\/strong> Mo\u017eno v\u00e1s ale prekvap\u00edme t\u00fdm, \u017ee vitam\u00edny n\u00e1jdete aj v mnoh\u00fdch in\u00fdch potravin\u00e1ch, o ktor\u00fdch by ste to \u010dasto ani nepovedali. Po pre\u010d\u00edtan\u00ed \u010dl\u00e1nku v tom u\u017e ale budete ma\u0165 jasno. Pripravili sme si pre v\u00e1s toti\u017e inform\u00e1cie o t\u00fdch najd\u00f4le\u017eitej\u0161\u00edch vitam\u00ednoch pre telo. Dozviete sa teda, ako sa delia, kde ich h\u013eada\u0165, z ak\u00fdch zdrojov ich prij\u00edma\u0165, na \u010do sl\u00fa\u017eia a \u010do n\u00e1m hroz\u00ed pri ich nedostatku. Tak sa na to po\u010fme vrhn\u00fa\u0165!<\/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=\"Co_su_to_vlastne_tie_vitaminy\"><\/span>\u010co s\u00fa to vlastne tie vitam\u00edny<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pojem vitam\u00edny poch\u00e1dza z latinsk\u00e9ho slova \u201evita\u201c, ktor\u00e9 v preklade znamen\u00e1 \u017eivot. Ide o esenci\u00e1lne l\u00e1tky, ktor\u00e9 si na\u0161e telo nedok\u00e1\u017ee vyrobi\u0165 samo. Preto je d\u00f4le\u017eit\u00e9 ich pravideln\u00e9 dopl\u0148anie. Obvykle ich potrebujeme ka\u017ed\u00fd de\u0148 v mno\u017estve nieko\u013ek\u00fdch desiatok miligramov \u010di jednotiek mikrogramov. Vitam\u00edny m\u00f4\u017eeme v podstate ozna\u010di\u0165 ako tzv. metabolick\u00e9 katalyz\u00e1tory (l\u00e1tky vstupuj\u00face do chemickej reakcie), ktor\u00e9 reguluj\u00fa biochemick\u00e9 reakcie v tele.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zjednodu\u0161ene ich ale m\u00f4\u017eeme pop\u00edsa\u0165 aj ako zlo\u017eky, ktor\u00e9 sa podie\u013eaj\u00fa na v\u0161etk\u00fdch metabolick\u00fdch procesoch v tele a ich dostatok je k\u013e\u00fa\u010dov\u00fd pre spr\u00e1vny chod organizmu. <strong>Ovplyv\u0148uj\u00fa toti\u017e rast, regener\u00e1ciu, tr\u00e1venie, z\u00edskavanie energie z prijat\u00fdch \u017eiv\u00edn, nervov\u00fd syst\u00e9m, imunitu a \u010fal\u0161ie nevyhnutn\u00e9 procesy.<\/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\">V \u010dl\u00e1nku sa do\u010d\u00edtate o t\u00fdchto vitam\u00ednoch:<\/h3>\n\n\n\n<div class=\"wp-block-group is-layout-flex wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#vitamin-a\">Vitam\u00edn A<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#vitamin-d\">Vitam\u00edn D<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#vitamin-e\">Vitam\u00edn E<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#vitamin-k\">Vitam\u00edn K<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#vitamin-c\">Vitam\u00edn C<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#vitamin-b1\">Vitam\u00edn B1<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#vitamin-b2\">Vitam\u00edn B2<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#vitamin-b3\">Vitam\u00edn B3<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#vitamin-b5\">VITam\u00edn B5<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#vitamin-b6\">Vitam\u00edn B6<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#vitamin-b7\">Vitam\u00edn B7<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#vitamin-b9\">Vitam\u00edn B9<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#vitamin-b12\">Vitam\u00edn b12<\/a><\/div>\n<\/div>\n<\/div>\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\">Odkia\u013e sa ber\u00fa vitam\u00edny?<\/h3>\n\n\n\n<p>Vitam\u00edny s\u00fa obsiahnut\u00e9 napr\u00edklad aj v rastlin\u00e1ch, ktor\u00e9 si ich vedia dokonca samy vyrobi\u0165. V pr\u00edpade \u013eudsk\u00e9ho tela je to v\u0161ak inak. Okrem vitam\u00ednu D, ktor\u00fd mo\u017eno vzh\u013eadom na \u0161trukt\u00faru pova\u017eova\u0165 za horm\u00f3n hraj\u00faci z\u00e1sadn\u00fa \u00falohu v ot\u00e1zke zdravia organizmu, si na\u0161e telo nevie vyrobi\u0165 v\u00e4\u010d\u0161inu vitam\u00ednov v potrebnom mno\u017estve. Preto je nutn\u00e9, aby sme ich prostredn\u00edctvom stravy prij\u00edmali pravidelne. Je v\u0161ak pravdou, \u017ee n\u00e1m s v\u00fdrobou niektor\u00fdch vitam\u00ednov, ako je napr\u00edklad vitam\u00edn B12 alebo vitam\u00edn K, m\u00f4\u017ee pom\u00f4c\u0165 aj n\u00e1\u0161 \u010drevn\u00fd mikr\u00f3biom. Zauj\u00edmav\u00fd je aj fakt, \u017ee na\u0161e telo dok\u00e1\u017ee vytvori\u0165 z aminokyseliny tryptof\u00e1n ur\u010dit\u00e9 mno\u017estvo vitam\u00ednu B3. <span style=\"color: #ff6600;\">[2] [26]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e ale nie sme schopn\u00ed pokry\u0165 potrebn\u00e9 mno\u017estvo, hroz\u00ed n\u00e1m ich nedostatok v organizme. S pr\u00edjmom n\u00e1m tak m\u00f4\u017eu <strong>pom\u00f4c\u0165 aj doplnky stravy.<\/strong> Siahnu\u0165 po nich m\u00e1 zmysel napr\u00edklad vtedy, ke\u010f v\u00e1\u0161 jed\u00e1lni\u010dek <strong>neobsahuje dostatok ovocia, zeleniny a \u010fal\u0161\u00edch celistv\u00fdch potrav\u00edn,<\/strong> ktor\u00e9 s\u00fa hlavn\u00fdm zdrojom vitam\u00ednov a \u010fal\u0161\u00edch cenn\u00fdch mikro\u017eiv\u00edn. Rovnako s\u00fa ale popul\u00e1rne aj medzi \u013eu\u010fmi, ktor\u00ed z ak\u00e9hoko\u013evek d\u00f4vodu vyra\u010fuj\u00fa r\u00f4zne skupiny potrav\u00edn. M\u00f4\u017ee \u00eds\u0165 napr\u00edklad o obilniny, pe\u010divo, strukoviny, m\u00e4so, mlie\u010dne v\u00fdrobky, vajcia a podobne. Vitam\u00ednov\u00e9 doplnky stravy s\u00fa \u010dasto vyh\u013ead\u00e1van\u00e9 aj \u013eu\u010fmi v <strong>reduk\u010dnej di\u00e9te,<\/strong> ktor\u00ed kv\u00f4li n\u00edzkemu pr\u00edjmu nemusia by\u0165 schopn\u00ed pokry\u0165 dostatok mikro\u017eiv\u00edn stravou. <span style=\"color: #ff6600;\">[1\u20132]<\/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\">V s\u00favislosti s vitam\u00ednmi sa m\u00f4\u017eeme \u010dasto stretn\u00fa\u0165 s tromi d\u00f4le\u017eit\u00fdmi pojmami:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Avitamin\u00f3za<\/strong> \u2013 chorobn\u00fd stav, ke\u010f trp\u00edme nedostatkom jedn\u00e9ho alebo viacer\u00fdch vitam\u00ednov. Napr\u00edklad nedostatok vitam\u00ednu C sp\u00f4sobuje skorbut a nedostatok vitam\u00ednu B1 zase beri-beri (ochorenie nervov\u00e9ho syst\u00e9mu). M\u00f4\u017ee v\u00fdznamne ohrozi\u0165 na\u0161e zdravie a dokonca aj \u017eivot.<\/li>\n\n\n\n<li><strong>Hypovitamin\u00f3za<\/strong> \u2013 ide o \u013eah\u0161iu formu avitamin\u00f3zy, ktor\u00e1 sa objavuje \u010dastej\u0161ie ako samotn\u00e1 avitamin\u00f3za.<\/li>\n\n\n\n<li><strong>Hypervitamin\u00f3za<\/strong> \u2013 stav, ke\u010f trp\u00edme nadbytkom jedn\u00e9ho alebo viacer\u00fdch vitam\u00ednov.<\/li>\n<\/ul>\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\">Pr\u00ed\u010diny hypovitamin\u00f3zy a avitamin\u00f3zy:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>nedostatok vitam\u00ednov v potrave<\/li>\n\n\n\n<li>nedostato\u010dn\u00e9 vstreb\u00e1vanie vitam\u00ednov v za\u017e\u00edvacom syst\u00e9me (napr. z d\u00f4vodu jeho ochorenia)<\/li>\n\n\n\n<li>zv\u00fd\u0161en\u00e1 potreba vitam\u00ednov v organizme (napr. pri zv\u00fd\u0161enej fyzickej z\u00e1\u0165a\u017ei, raste, rekonvalescencii)<\/li>\n\n\n\n<li>vplyv antinutri\u010dn\u00fdch l\u00e1tok (l\u00e1tky, ktor\u00e9 ovplyv\u0148uj\u00fa vstreb\u00e1vanie alebo funkciu vitam\u00ednov)<\/li>\n<\/ul>\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.sk\/blog\/wp-content\/uploads\/2022\/01\/Copy-of-WhatsApp-Image-2019-12-06-at-18.11.324-1124x749.jpeg\" alt=\"Pr\u00ed\u010diny hypovitamin\u00f3zy a avitamin\u00f3zy\" class=\"wp-image-335172\" style=\"width:843px;height:562px\" title=\"Pr\u00ed\u010diny hypovitamin\u00f3zy a avitamin\u00f3zy\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Copy-of-WhatsApp-Image-2019-12-06-at-18.11.324-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Copy-of-WhatsApp-Image-2019-12-06-at-18.11.324-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Copy-of-WhatsApp-Image-2019-12-06-at-18.11.324-1536x1023.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Copy-of-WhatsApp-Image-2019-12-06-at-18.11.324.jpeg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_delime_vitaminy\"><\/span>Ako del\u00edme vitam\u00edny?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vitam\u00edny naj\u010dastej\u0161ie del\u00edme na: <span 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<ol class=\"wp-block-list\">\n<li><strong>Vitam\u00edny rozpustn\u00e9 v tukoch<\/strong> \u2013 v organizme cestuj\u00fa naviazan\u00e9 na tuk zo stravy a\u017e do tr\u00e1viaceho traktu, kde sa <strong>vstreb\u00e1vaj\u00fa cez \u010drevn\u00fa stenu.<\/strong> Tuk je vitam\u00ednom v tomto procese n\u00e1pomocn\u00fd. Po \u00faspe\u0161nom vstreban\u00ed sa tieto vitam\u00edny ulo\u017eia, \u010d\u00edm sa <strong>vytv\u00e1raj\u00fa ich z\u00e1soby.<\/strong> Ukladaj\u00fa sa tak napr\u00edklad v bunkov\u00fdch membr\u00e1nach, tukov\u00fdch tkaniv\u00e1ch \u010di v pe\u010deni pre pr\u00edpad bud\u00facej potreby. V men\u0161om mno\u017estve ich potom m\u00f4\u017eeme vyl\u00fa\u010di\u0165, rovnako ako to je pri ostatn\u00fdch tukoch.<\/li>\n\n\n\n<li><strong>Vitam\u00edny rozpustn\u00e9 vo vode<\/strong> &#8211; s\u00fa rozpustn\u00e9 vo vode, \u013eahko sa vstreb\u00e1vaj\u00fa a nepotrebuj\u00fa na to dokonca ani \u017eiadny tuk. Jednoducho sa dostan\u00fa do tela, vstrebaj\u00fa sa, urobia svoju pr\u00e1cu a ich pr\u00edpadn\u00e9 nadbytky vyl\u00fa\u010dime mo\u010dom. Na rozdiel od skupiny vitam\u00ednov rozpustn\u00fdch v tukoch si ich <strong>neuklad\u00e1me do z\u00e1soby.<\/strong> Svetlou v\u00fdnimkou je v\u0161ak vitam\u00edn B12, ktor\u00e9ho z\u00e1soby, ktor\u00e9 si na\u0161e telo uklad\u00e1 v pe\u010deni, by be\u017en\u00e9mu \u010dloveku mali vydr\u017ea\u0165 na 1-2 roky. Nedostatok sa tak prejav\u00ed ove\u013ea nesk\u00f4r ako u ostatn\u00fdch vitam\u00ednov rozpustn\u00fdch vo vode. <span style=\"color: #ff6600;\">[16]<\/span><\/li>\n<\/ol>\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\">\u010co ovplyv\u0148uje celkov\u00fa potrebu vitam\u00ednov?<\/h3>\n\n\n\n<p>Pri pr\u00edjme je ale potrebn\u00e9 myslie\u0165 tie\u017e na to, \u017ee na\u0161u denn\u00fa <strong>potrebu vitam\u00ednov ovplyv\u0148uje viacero faktorov,<\/strong> medzi ktor\u00e9 patr\u00ed: <span style=\"color: #ff6600;\">[2\u20133]<\/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\">\n<li>pohlavie<\/li>\n\n\n\n<li>vek<\/li>\n\n\n\n<li>medik\u00e1cia<\/li>\n\n\n\n<li><span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.sk\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">energetick\u00fd pr\u00edjem&nbsp;<\/a><\/span> &nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/preco-je-pre-nas-stres-nebezpecny-a-ako-ho-znizit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">stres<\/span><\/a> &nbsp;<\/li>\n\n\n\n<li>\u00farove\u0148 aktivity<\/li>\n\n\n\n<li>tehotenstvo a men\u0161tru\u00e1cia<\/li>\n\n\n\n<li>genetika<\/li>\n\n\n\n<li>ochorenie<\/li>\n\n\n\n<li>rast a v\u00fdvoj<\/li>\n<\/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=\"Vitaminy_Funkcie_zdroje_odporucana_denna_davka_prejavy_nedostatku_a_nadbytku\"><\/span>Vitam\u00edny: Funkcie, zdroje, odpor\u00fa\u010dan\u00e1 denn\u00e1 d\u00e1vka, prejavy nedostatku a nadbytku<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aby sme bli\u017e\u0161ie pochopili <strong>d\u00f4le\u017eitos\u0165 vitam\u00ednov,<\/strong> pozrieme sa detailnej\u0161ie na ich <strong>funkciu v organizme a zdroje,<\/strong> z ktor\u00fdch ich m\u00f4\u017eete \u010derpa\u0165. Samozrejme v\u00e1s neochudobn\u00edme ani o inform\u00e1cie, ako spozna\u0165 <strong>nadbytok \u010di nedostatok<\/strong> jednotliv\u00fdch vitam\u00ednov. Pre praktickos\u0165 sme pridali aj hodnoty pre pr\u00edjem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Denn\u00e9 odpor\u00fa\u010dan\u00e9 d\u00e1vky rizikov\u00fdch \u017eiv\u00edn si pop\u00ed\u0161eme pod\u013ea metod\u00edk Eur\u00f3pskeho \u00faradu pre bezpe\u010dnos\u0165 potrav\u00edn (\u010falej len <strong>EFSA<\/strong>) a tieto hodnoty porovn\u00e1me s najnov\u0161\u00edmi referen\u010dn\u00fdmi hodnotami Spolo\u010dnosti pre v\u00fd\u017eivu nemecky hovoriacich kraj\u00edn (\u010falej len <strong>DACH<\/strong>). V\u017edy uv\u00e1dzame mno\u017estvo, ktor\u00e9 sa odpor\u00fa\u010da pre priemern\u00fa dospel\u00fa osobu.<\/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\">Ako sa vyzna\u0165 v jednotk\u00e1ch, ktor\u00e9 s\u00fa uveden\u00e9 pri vitam\u00ednoch?<\/h3>\n\n\n\n<p>Ke\u010f zis\u0165ujete obsah vitam\u00ednov na obale r\u00f4znych produktov, m\u00f4\u017eete sa stretn\u00fa\u0165 napr\u00edklad s p\u00edsmenami IU, mg \u010di \u03bcg. Viete ale, \u010do znamenaj\u00fa?<\/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\">\n<li><strong>\u03bcg (mcg) <\/strong>\u2013<strong> mikrogram,<\/strong> 1 000 \u03bcg je 1 mg<\/li>\n\n\n\n<li><strong>mg <\/strong>\u2013<strong> miligram,<\/strong> 1 g m\u00e1 1 000 mg<\/li>\n\n\n\n<li><strong>IU (medzin\u00e1rodn\u00e1 jednotka \u2013 International unit)<\/strong> nie je zalo\u017een\u00e1 na hmotnosti, ale zavis\u00ed od mno\u017estva \u00fa\u010dinnej l\u00e1tky, napr\u00edklad pri vitam\u00edne D \u2013 40 IU zodpoved\u00e1 1 \u03bcg (2,5 \u03bcg je teda 100 IU)<\/li>\n\n\n\n<li><strong>mg NE\/MJ<\/strong> \u2013 ekvivalent danej l\u00e1tky v mg na 1 000 kJ. Ak je pri vitam\u00edne uveden\u00e9 0,8 mg NE\/MJ, znamen\u00e1 to, \u017ee by sme pri referen\u010dnom pr\u00edjme priemernej dospelej osoby 2 000 kcal (8 368 kJ) mali denne prija\u0165 asi 6,7 mg<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zakladne_informacie_o_vitaminoch_rozpustnych_v_tukoch\"><\/span>Z\u00e1kladn\u00e9 inform\u00e1cie o vitam\u00ednoch rozpustn\u00fdch v tukoch<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>K\u013e\u00fa\u010dovou vlastnos\u0165ou <strong>vitam\u00ednov A, D, E, K je to, \u017ee sa najlep\u0161ie vstreb\u00e1vaj\u00fa spolo\u010dne s tukom zo stravy.<\/strong> V organizme sa potom ukladaj\u00fa do bunkov\u00fdch membr\u00e1n a tukov\u00e9ho tkaniva alebo pe\u010dene. T\u00fdm sa tie\u017e odli\u0161uj\u00fa od vitam\u00ednov rozpustn\u00fdch vo vode, ktor\u00fdch prebytok sa vyl\u00fa\u010di mo\u010dom. V extr\u00e9mnych pr\u00edpadoch tak hroz\u00ed z vitam\u00ednov rozpustn\u00fdch v tukoch toxicita (pri nadmernom pr\u00edjme a ukladan\u00ed).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>T\u00e1 m\u00f4\u017ee nasta\u0165 napr\u00edklad u \u013eud\u00ed \u017eij\u00facich za pol\u00e1rnym kruhom, ktor\u00ed konzumuj\u00fa vo ve\u013ekom mno\u017estve potraviny bohat\u00e9 na vitam\u00edn A, ako je napr\u00edklad pe\u010de\u0148. Vedeli ste, \u017ee cel\u00e1 pe\u010de\u0148 \u013eadov\u00e9ho medve\u010fa obsahuje to\u013eko vitam\u00ednu A, \u017ee by dok\u00e1zala zabi\u0165 a\u017e 52 dospel\u00fdch \u013eud\u00ed? Naopak nedostatok t\u00fdchto vitam\u00ednov sa prejav\u00ed a\u017e po nieko\u013ek\u00fdch t\u00fd\u017ed\u0148och \u010di mesiacoch, preto\u017ee telo najprv siaha po utvoren\u00fdch z\u00e1sob\u00e1ch a a\u017e potom nast\u00e1va nedostatok. <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=\"vitamin-a\">Vitam\u00edn A (retinol)<\/h3>\n\n\n\n<p>Za n\u00e1zvom vitam\u00edn A sa skr\u00fdva skupina retinoidov vr\u00e1tane retinolu, retinalu a retinylesteru. Jeho <strong>zdrojom s\u00fa tie\u017e farbiv\u00e1 alfa-karot\u00e9n a <a href=\"https:\/\/gymbeam.sk\/beta-carotene-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">beta-karot\u00e9n<\/span><\/a><\/strong> (provitam\u00edn A, z ktor\u00e9ho sa samotn\u00fd vitam\u00edn A tvor\u00ed). Ostatn\u00e9 karotenoidy, ako je napr\u00edklad <strong>lykop\u00e9n \u010di lute\u00edn,<\/strong> sa na vitam\u00edn A <strong>nepremie\u0148aj\u00fa<\/strong>. Vitam\u00edn A je ale taktie\u017e d\u00f4le\u017eit\u00fd antioxidant, ktor\u00fd pom\u00e1ha <strong>chr\u00e1ni\u0165 bunky<\/strong> pred oxida\u010dn\u00fdm stresom. V strave n\u00e1jdeme vitam\u00edn A v dvoch form\u00e1ch \u2013 retinol a jeho estery v \u017eivo\u010d\u00ed\u0161nych zdrojoch a karotenoidy provitam\u00ednu A v rastlinn\u00fdch zdrojoch. V doplnkoch stravy sa potom m\u00f4\u017ee vitam\u00edn A vyskytova\u0165 vo forme retinolov a jeho esterov (napr. retinyl-acet\u00e1t) alebo vo forme napr. beta-karot\u00e9nu. R\u00f4zne formy vitam\u00ednu A s\u00fa k\u013e\u00fa\u010dov\u00e9 predov\u0161etk\u00fdm pre n\u00e1\u0161 zrak. <span style=\"color: #ff6600;\">[2] [4\u20136] [20] [31\u201332]<\/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\">\n<li><strong>Funkcia:<\/strong> Vitam\u00edn A zohr\u00e1va \u00falohu pri \u0161pecializ\u00e1cii buniek a je d\u00f4le\u017eit\u00fd aj pre l\u00e1tkov\u00fa premenu \u017eeleza. Navy\u0161e prispieva k zachovaniu zdrav\u00fdch slizn\u00edc, udr\u017eaniu zdravej poko\u017eky a dobr\u00e9ho zraku. Je v\u0161ak d\u00f4le\u017eit\u00fd aj pre imunitn\u00fd syst\u00e9m.<\/li>\n\n\n\n<li><strong>Zdroje:<\/strong> pe\u010de\u0148 a \u010fal\u0161ie vn\u00fatornosti, ryby (ryb\u00ed tuk), maslo, syry, vaje\u010dn\u00e9 \u017e\u013atky, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/mrkva\/\" class=\"ek-link\">mrkva<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/tekvica\/\" class=\"ek-link\">tekvica<\/a>, bat\u00e1ty, zelen\u00e1 listov\u00e1 <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/zelenina\/\" class=\"ek-link\">zelenina <\/a>(rastlinn\u00e9 zdroje n\u00e1m pom\u00f4\u017eu najm\u00e4 s doplnen\u00edm karotenoidov).<\/li>\n\n\n\n<li><strong>Odpor\u00fa\u010dan\u00e9 denn\u00e9 mno\u017estvo pod\u013ea EFSA:<\/strong> 650 \u03bcg pre \u017eeny, 750 \u03bcg pre mu\u017eov.<\/li>\n\n\n\n<li><strong>Odpor\u00fa\u010dan\u00e9 denn\u00e9 mno\u017estvo pod\u013ea DACH:<\/strong> 700 \u03bcg pre \u017eeny, 850 \u03bcg pre v\u00e4\u010d\u0161inu dospelej mu\u017eskej popul\u00e1cie.<\/li>\n\n\n\n<li><strong>Prejavy nedostatku:<\/strong> \u0165a\u017ek\u00e9 videnie v \u0161ere (\u0161eroslepos\u0165), such\u00e1 poko\u017eka.<\/li>\n\n\n\n<li><strong>Prejavy nadbytku:<\/strong> nevo\u013enos\u0165, boles\u0165 hlavy, \u00fanava, strata chuti do jedla, z\u00e1vraty a such\u00e1 ko\u017ea.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O tom, ako sa beta-karot\u00e9n men\u00ed na vitam\u00edn A, sa dozviete viac inform\u00e1ci\u00ed v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/betakaroten-rastlinny-zdroj-vitaminu-a-nielen-pre-nase-oci-a-pokozku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\"><strong>Betakarot\u00e9n \u2013 rastlinn\u00fd zdroj vitam\u00ednu A nielen pre na\u0161e o\u010di a ko\u017eu.<\/strong><\/span><\/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=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/01\/IMG_8682-1124x749.jpg\" alt=\"Vitam\u00edn A (retinol) a jeho funkcie\" class=\"wp-image-335186\" style=\"width:843px;height:562px\" title=\"Vitam\u00edn A (retinol) a jeho funkcie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_8682-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_8682-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_8682-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_8682-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"vitamin-d\">Vitam\u00edn D (kalciferol)<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/vitamin-c-d3-1000-iu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\"><strong>Vitam\u00edn D alebo kalciferol<\/strong><\/span><\/a> je \u010dasto sklo\u0148ovan\u00fd v s\u00favislosti so slne\u010dn\u00fdm svitom. Jeho <strong>nedostatok n\u00e1s tak m\u00f4\u017ee tr\u00e1pi\u0165 predov\u0161etk\u00fdm v zimn\u00fdch mesiacoch,<\/strong> ke\u010f svoju poko\u017eku menej vystavujeme slne\u010dn\u00fdm l\u00fa\u010dom a viac \u010dasu tr\u00e1vime v uzavret\u00fdch miestnostiach. V potravin\u00e1ch a doplnkoch stravy sa vitam\u00edn D nach\u00e1dza v dvoch r\u00f4zne biologicky dostupn\u00fdch form\u00e1ch.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Formy vitam\u00ednu D:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Vitam\u00edn D2 (ergokalciferol)<\/strong> \u2013 m\u00e1 rastlinn\u00fd p\u00f4vod a je menej biologicky dostupn\u00fd<\/li>\n\n\n\n<li><strong>Vitam\u00edn D3 (cholekalciferol)<\/strong> \u2013 m\u00e1 \u017eivo\u010d\u00ed\u0161ny p\u00f4vod a jedin\u00fdm rastlinn\u00fdm zdrojom vitam\u00ednu D3 s\u00fa li\u0161ajn\u00edky, ako je napr\u00edklad <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/vitamin-d3-purasana.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">dutohl\u00e1vka sobia<\/span><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak by sme porovnali vitam\u00edn D2 a D3, vy\u0161iel by n\u00e1m vitam\u00edn D3 pre \u013eudsk\u00fd organizmus ako hodnotnej\u0161\u00ed, preto\u017ee efekt\u00edvnej\u0161ie zvy\u0161uje hladinu vitam\u00ednu D v krvi. <span style=\"color: #ff6600;\">[2] [4\u20136] [21] [28] [31]<\/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\">\n<li><strong>Funkcia:<\/strong> Vitam\u00edn D sa v tele podie\u013ea na delen\u00ed buniek. Okrem toho m\u00e1 vplyv aj na spr\u00e1vne fungovanie imunity, zdrav\u00fdch zubov, kost\u00ed a svalov. Prispieva v\u0161ak aj k spr\u00e1vnemu vstreb\u00e1vaniu v\u00e1pnika a fosforu, \u010do op\u00e4\u0165 s\u00favis\u00ed so spr\u00e1vnou funkciou kost\u00ed. T\u00e1 je d\u00f4le\u017eit\u00e1 najm\u00e4 pre star\u0161\u00edch \u013eud\u00ed, u ktor\u00fdch je vy\u0161\u0161ie riziko spadnutia a vzniku zlomen\u00edn.<\/li>\n\n\n\n<li><strong>Zdroje:<\/strong> Pokia\u013e chcete zv\u00fd\u0161i\u0165 tvorbu vitam\u00ednu D v tele, je potrebn\u00e9 sa pravidelne vystavova\u0165 slne\u010dn\u00e9mu \u017eiareniu, ktor\u00e9 obsahuje UVB l\u00fa\u010de. Pr\u00e1ve tie toti\u017e spustia reakciu, pri ktorej je z prekurzora vitam\u00ednu D (dehydrocholesterolu) vytvoren\u00fd vitam\u00edn D3. Myslite ale na to, \u017ee opa\u013eovacie kr\u00e9my tieto l\u00fa\u010de blokuj\u00fa. Rovnako tak m\u00f4\u017ee pom\u00f4c\u0165 aj pr\u00edjem h\u00fab, makrely, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/sardinky-v-olivovom-oleji-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">sardiniek<\/span><\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/tuniak-vo-vlastnej-stave-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">tuniaka<\/span><\/a>, ryb\u00edch olejov, tuku z morsk\u00fdch r\u00fdb a pe\u010dene.<\/li>\n\n\n\n<li><strong>Odpor\u00fa\u010dan\u00e9 denn\u00e9 mno\u017estvo pod\u013ea EFSA:<\/strong> 15 \u03bcg.<\/li>\n\n\n\n<li><strong>Odpor\u00fa\u010dan\u00e9 denn\u00e9 mno\u017estvo pod\u013ea DACH:<\/strong> 20 \u03bcg (pri absencii endog\u00e9nnej tvorby z UV \u017eiarenia zo slnka).<\/li>\n\n\n\n<li><strong>Prejavy nedostatku:<\/strong> u det\u00ed m\u00f4\u017ee sp\u00f4sobi\u0165 krivicu, deformovan\u00e9 kosti, oneskoren\u00fd rast a m\u00e4kk\u00e9 zuby, u dospel\u00fdch n\u00edzku hustotu kost\u00ed (osteomal\u00e1cia, osteopor\u00f3za) a zubn\u00e9 kazy.<\/li>\n\n\n\n<li><strong>Prejavy nadbytku:<\/strong> strata chuti do jedla, nevo\u013enos\u0165, zvracanie, nadmern\u00fd sm\u00e4d, slabos\u0165, bolesti k\u013abov, zmeny hlad\u00edn v\u00e1pnika a fosforu v krvi.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e sa chcete o vitam\u00edne D a jeho funkci\u00e1ch dozvedie\u0165 viac, nemal by v\u00e1m unikn\u00fa\u0165 \u010dl\u00e1nok <span style=\"color: #ff6600;\"><strong><a href=\"https:\/\/gymbeam.sk\/blog\/vitamin-d-a-vsetko-co-o-nom-potrebujete-vediet\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Vitam\u00edn D a v\u0161etko, \u010do o \u0148om potrebujete vedie\u0165<\/a>.<\/strong><\/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.sk\/blog\/wp-content\/uploads\/2022\/01\/Copy-of-IMG-20200210-WA0018-1124x749.jpg\" alt=\"Vitam\u00edn D (kalciferol)\" class=\"wp-image-335205\" style=\"width:843px;height:562px\" title=\"Vitam\u00edn D (kalciferol)\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Copy-of-IMG-20200210-WA0018-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Copy-of-IMG-20200210-WA0018-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Copy-of-IMG-20200210-WA0018-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Copy-of-IMG-20200210-WA0018.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"vitamin-e\">Vitam\u00edn E (tokoferoly a tokotrienoly)<\/h3>\n\n\n\n<p>Pod n\u00e1zov <a href=\"https:\/\/gymbeam.sk\/vitamin-60-e-kaps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\"><strong>vitam\u00edn E<\/strong><\/span><\/a> spad\u00e1 re\u00e1lne <strong>8 r\u00f4znych zl\u00fa\u010den\u00edn,<\/strong> konkr\u00e9tne ide o 4 tokoferoly a 4 tokotrienoly. Ka\u017ed\u00fd z nich m\u00e1 pre organizmus r\u00f4znu biologick\u00fa dostupnos\u0165. Tieto skupiny zl\u00fa\u010den\u00edn sa vyzna\u010duj\u00fa v\u00fdraznou <strong>antioxida\u010dnou aktivitou.<\/strong> <span style=\"color: #ff6600;\">[2] [4\u20136] [22\u201323] [31]<\/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\">\n<li><strong>Funkcia:<\/strong> Hlavnou funkciou vitam\u00ednu E je ochrana buniek pred oxida\u010dn\u00fdm stresom.<\/li>\n\n\n\n<li><strong>Zdroje:<\/strong> zelen\u00e1 listov\u00e1 zelenina, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">orechy a semen\u00e1<\/span><\/a>, olivy, avok\u00e1do, \u017e\u013atky z vajec, rastlinn\u00e9 oleje, pe\u010de\u0148, celozrnn\u00e9 obilniny.<\/li>\n\n\n\n<li><strong>Odpor\u00fa\u010dan\u00e9 denn\u00e9 mno\u017estvo pod\u013ea EFSA:<\/strong> 11 mg pre \u017eeny, 13 mg pre mu\u017eov.<\/li>\n\n\n\n<li><strong>Odpor\u00fa\u010dan\u00e9 denn\u00e9 mno\u017estvo pod\u013ea DACH:<\/strong> 12 mg pre v\u00e4\u010d\u0161inu \u017eenskej popul\u00e1cie, 12 \u2013 15 mg pre mu\u017eov.<\/li>\n\n\n\n<li><strong>Prejavy nedostatku:<\/strong> svalov\u00e1 slabos\u0165, zhor\u0161en\u00e9 videnie, akn\u00e9, probl\u00e9my so svalovou koordin\u00e1ciou, poruchy reprodukcie (zriedkav\u00e9, sk\u00f4r v rozvojov\u00fdch krajin\u00e1ch).<\/li>\n\n\n\n<li><strong>Prejavy nadbytku:<\/strong> mo\u017en\u00e9 zhor\u0161enie krvnej zr\u00e1\u017eanlivosti.<\/li>\n<\/ul>\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-k\">Vitam\u00edn K (fylochin\u00f3n, menachin\u00f3n)<\/h3>\n\n\n\n<p>Vitam\u00edn K m\u00f4\u017eeme n\u00e1js\u0165 napr\u00edklad v \u017eivo\u010d\u00ed\u0161nych a fermentovan\u00fdch potravin\u00e1ch, produkuj\u00fa ho ale aj bakt\u00e9rie v \u013eudskom \u010dreve, a t\u00fdm n\u00e1m pom\u00e1haj\u00fa s jeho dostato\u010dn\u00fdm pr\u00edjmom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Formy vitam\u00ednu K:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Fylochin\u00f3n (vitam\u00edn K1)<\/strong> je hlavnou formou vitam\u00ednu K, vyskytuje sa predov\u0161etk\u00fdm v zelenej listovej zelenine<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/vitamin-k2-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\"><strong>Menachin\u00f3ny (vitam\u00edn K2)<\/strong><\/span><\/a> s\u00fa preva\u017ene bakteri\u00e1lneho p\u00f4vodu, v malom mno\u017estve s\u00fa pr\u00edtomn\u00e9 v r\u00f4znych \u017eivo\u010d\u00ed\u0161nych a fermentovan\u00fdch potravin\u00e1ch. Produkuj\u00fa ich v\u0161ak aj \u010drevn\u00e9 bakt\u00e9rie (mikrobi\u00f3m).<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ka\u017ed\u00e1 z t\u00fdchto foriem dominuje v inom type potrav\u00edn. <span style=\"color: #ff6600;\">[2] [4\u20136] [31]<\/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\">\n<li><strong>Funkcia:<\/strong> Vitam\u00edn K je nevyhnutn\u00fd pre norm\u00e1lnu krvn\u00fa zr\u00e1\u017eanlivos\u0165 a udr\u017eanie zdrav\u00fdch kost\u00ed.<\/li>\n\n\n\n<li><strong>Zdroje:<\/strong> brokolica, zelen\u00e1 listov\u00e1 zelenina, petr\u017elen, ru\u017ei\u010dkov\u00fd kel, zelen\u00e9 fazu\u013eky, hr\u00e1\u0161ok, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/tag\/spenat\/\">\u0161pen\u00e1t<\/a>, pe\u010de\u0148, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/hovadzie-maso\/\">hov\u00e4dzie<\/a><a class=\"ek-link\" href=\"\/blog?tag=hovadzie\"> <\/a>a brav\u010dov\u00e9 m\u00e4so.<\/li>\n\n\n\n<li><strong>Odpor\u00fa\u010dan\u00e9 denn\u00e9 mno\u017estvo pod\u013ea EFSA:<\/strong> 70 \u03bcg.<\/li>\n\n\n\n<li><strong>Odpor\u00fa\u010dan\u00e9 denn\u00e9 mno\u017estvo pod\u013ea DACH:<\/strong> 60\u201365 \u03bcg pre \u017eeny, 79\u201380 \u03bcg pre mu\u017eov.<\/li>\n\n\n\n<li><strong>Prejavy nedostatku:<\/strong> sklon ku krv\u00e1caniu, zn\u00ed\u017een\u00e1 zr\u00e1\u017eanlivos\u0165 krvi, vy\u0161\u0161ie riziko rozvoja osteopor\u00f3zy.<\/li>\n\n\n\n<li><strong>Prejavy nadbytku:<\/strong> neboli zisten\u00e9, \u013eudia u\u017e\u00edvaj\u00faci lieky na riedenie krvi (napr. Warfarin) by nemali ma\u0165 ve\u013ek\u00e9 v\u00fdkyvy v pr\u00edjme tohto vitam\u00ednu, aby medik\u00e1cia spr\u00e1vne fungovala, predov\u0161etk\u00fdm by sa mali vyhn\u00fa\u0165 jeho nadmern\u00e9mu pr\u00edjmu.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e sa chcete o vitam\u00edne K a jeho funkci\u00e1ch dozvedie\u0165 viac, nemal by v\u00e1m unikn\u00fa\u0165 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/vitamin-k-vsetko-co-o-nom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong><span style=\"color: #ff6600;\">Vitam\u00edn K2: nezn\u00e1my vitam\u00edn s mno\u017estvom pozit\u00edvnych \u00fa\u010dinkov na zdravie.<\/span><\/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=\"828\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/01\/iStock-495023322_1-1124x828.jpg\" alt=\"Formy vitam\u00ednu K\" class=\"wp-image-335219\" style=\"width:843px;height:621px\" title=\"Formy vitam\u00ednu K\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-495023322_1-1124x828.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-495023322_1-400x295.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-495023322_1.jpg 1193w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zakladne_informacie_o_vitaminoch_rozpustnych_vo_vode\"><\/span>Z\u00e1kladn\u00e9 inform\u00e1cie o vitam\u00ednoch rozpustn\u00fdch vo vode<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako u\u017e z n\u00e1zvu vypl\u00fdva, tieto vitam\u00edny sa rozp\u00fa\u0161\u0165aj\u00fa vo vode, nepotrebuj\u00fa na to teda tuk. Do tejto skupiny patria <strong>v\u0161etky <a href=\"https:\/\/gymbeam.sk\/vitamin-b-complex-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">vitam\u00edny skupiny B<\/span><\/a> a vitam\u00edn C.<\/strong> Typick\u00e9 pre nich je, \u017ee si ich telo nedok\u00e1\u017ee vo v\u00e4\u010d\u0161om mno\u017estve ulo\u017ei\u0165 do z\u00e1soby. Preto je tak\u00fd d\u00f4le\u017eit\u00fd ich pravideln\u00fd denn\u00fd pr\u00edjem. Niektor\u00e9 vitam\u00edny z tejto skupiny s\u00fa citliv\u00e9 na teplo. Pokia\u013e napr\u00edklad var\u00edte m\u00e4so alebo zeleninu vo vode, pou\u017eite potom aj v\u00fdvar, aby ste sa neochudobnili o cenn\u00e9 vitam\u00edny.<\/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=\"vitamin-b1\">Vitam\u00edn B1 (tiam\u00edn)<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/vitamin-b1-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\"><strong>Vitam\u00edn B1 alebo tiam\u00edn<\/strong><\/span><\/a> patr\u00ed medzi z\u00e1kladn\u00e9 \u017eiviny, ktor\u00e9 s\u00fa pre na\u0161e telo nevyhnutn\u00e9. M\u00e1 \u010d\u00edslo 1, preto\u017ee bol prv\u00fdm izolovan\u00fdm vitam\u00ednom. Na\u0161e telo ho potrebuje napr\u00edklad na <strong>v\u00fdrobu energie vo forme ATP<\/strong> (zo z\u00e1kladn\u00fdch \u017eiv\u00edn), ktor\u00e1 poh\u00e1\u0148a na\u0161e ka\u017edodenn\u00e9 \u010dinnosti, \u010di u\u017e ide o \u0161port alebo be\u017en\u00e9 aktivity. Nedostatok tohto vitam\u00ednu m\u00f4\u017ee sp\u00f4sobi\u0165 ochorenie beri-beri, ktor\u00e9 sa vyzna\u010duje ve\u013ekou \u00fanavou, probl\u00e9mami kardiovaskul\u00e1rneho syst\u00e9mu \u010di nervovej, svalovej a tr\u00e1viacej s\u00fastavy. <span style=\"color: #ff6600;\">[2] [4\u20136] [7\u20138] [29] [31]<\/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\">\n<li><strong>Funkcia:<\/strong> Vitam\u00edn B1 sa v organizme podie\u013ea na l\u00e1tkovej premene, ktor\u00e1 je d\u00f4le\u017eit\u00e1 pre tvorbu energie. Okrem toho m\u00e1 ale vplyv aj na spr\u00e1vne fungovanie nervov\u00e9ho syst\u00e9mu a psychiky. V neposlednom rade nesmieme zabudn\u00fa\u0165 na to, \u017ee prispieva k spr\u00e1vnej funkcii srdca.<\/li>\n\n\n\n<li><strong>Zdroje:<\/strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-slnecnicove-semienka-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">slne\u010dnicov\u00e9 semienka<\/span><\/a>, huby, fazu\u013ea, \u0161o\u0161ovica, \u0161pen\u00e1t, hrach, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/tuniak\/\" class=\"ek-link\">tuniak<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/obilniny-a-cerealie\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">celozrnn\u00e9 obilniny<\/span><\/a>, orechy, strukoviny, brav\u010dov\u00e9 m\u00e4so, pe\u010de\u0148, kvasnice<\/li>\n\n\n\n<li><strong>Odpor\u00fa\u010dan\u00e9 denn\u00e9 mno\u017estvo pod\u013ea EFSA:<\/strong> 0,1 mg NE\/MJ (pri pr\u00edjme 2000 kcal je to hodnota 0,84 mg)<\/li>\n\n\n\n<li><strong>Odpor\u00fa\u010dan\u00e9 denn\u00e9 mno\u017estvo pod\u013ea DACH:<\/strong> 1 mg pre \u017eeny, 1,1 \u2013 1,3 mg pre mu\u017eov<\/li>\n\n\n\n<li><strong>Prejavy nedostatku:<\/strong> p\u00e1lenie n\u00f4h, slabos\u0165 kon\u010dat\u00edn, opuchy, zr\u00fdchlen\u00fd srdcov\u00fd tep, nechutenstvo, nevo\u013enos\u0165, \u00fanava a za\u017e\u00edvacie probl\u00e9my<\/li>\n\n\n\n<li><strong>Prejavy nadbytku:<\/strong> neboli zisten\u00e9<\/li>\n<\/ul>\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.sk\/blog\/wp-content\/uploads\/2022\/01\/b-complex.jpg\" alt=\"Vitam\u00edn B1 (tiam\u00edn)\" class=\"wp-image-335236\" style=\"width:843px;height:562px\" title=\"Vitam\u00edn B1 (tiam\u00edn)\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/b-complex.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/b-complex-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"vitamin-b2\">Vitam\u00edn B2 (riboflav\u00edn)<\/h3>\n\n\n\n<p><strong>Vitam\u00edn B2 alebo riboflav\u00edn<\/strong> je \u017elt\u00e9 pr\u00edrodn\u00e9 farbivo, ktor\u00e9 sa vyzna\u010duje teplotnou stabilitou. Je zauj\u00edmav\u00fd t\u00fdm, \u017ee sa z\u00fa\u010dast\u0148uje reakci\u00ed enz\u00fdmov v antioxida\u010dnom syst\u00e9me. V\u00e4\u010d\u0161ina potrav\u00edn, ktor\u00e9 vitam\u00edn B2 obsahuj\u00fa, je <strong>\u017eivo\u010d\u00ed\u0161neho p\u00f4vodu.<\/strong> V pr\u00edpade suplement\u00e1cie v\u00e4\u010d\u0161\u00edch d\u00e1vok vitam\u00ednu B2 m\u00f4\u017eete pozorova\u0165 napr\u00edklad to, \u017ee m\u00e1 v\u00e1\u0161 mo\u010d \u017elt\u00fa farbu. To je \u00faplne prirodzen\u00e9 a ide len o vyl\u00fa\u010denie nadbytku tohto vitam\u00ednu z organizmu. Ke\u010f ho vystav\u00edte UV \u017eiareniu, bude riboflav\u00edn fluoreskuj\u00faci.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vegetari\u00e1ni a veg\u00e1ni by mali tomuto vitam\u00ednu venova\u0165 zv\u00fd\u0161en\u00fa pozornos\u0165. O \u017eivin\u00e1ch, ktor\u00e9 ch\u00fdbaj\u00fa veg\u00e1nom, sa viac dozviete v \u010dl\u00e1nku <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.sk\/blog\/ktore-ziviny-chybaju-veganom-najcastejsie-a-ako-ich-doplnit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ktor\u00e9 \u017eiviny ch\u00fdbaj\u00fa veg\u00e1nom naj\u010dastej\u0161ie a ako ich doplni\u0165?<\/strong><\/a> [2] [4\u20136] [31]<\/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\">\n<li><strong>Funkcia:<\/strong> Vitam\u00edn B2 v tele prispieva k l\u00e1tkovej premene d\u00f4le\u017eitej pre tvorbu energie. Okrem toho v\u0161ak ovplyv\u0148uje na\u0161u psychiku, spr\u00e1vnu l\u00e1tkov\u00fa premenu \u017eeleza a taktie\u017e chr\u00e1ni bunky pred oxida\u010dn\u00fdm stresom. Okrem toho prispieva k udr\u017eaniu zdrav\u00fdch slizn\u00edc, \u010derven\u00fdch krviniek, zdravej poko\u017eky, dobr\u00e9ho zraku a tie\u017e pom\u00e1ha zn\u00ed\u017ei\u0165 \u00fanavu a vy\u010derpanie.<\/li>\n\n\n\n<li><strong>Zdroje:<\/strong> kvasnice, pe\u010de\u0148, mlieko, jogurt, vajcia, m\u00e4so, ryby, strukoviny, obiln\u00e9 kl\u00ed\u010dky.<\/li>\n\n\n\n<li><strong>Odpor\u00fa\u010dan\u00e9 denn\u00e9 mno\u017estvo pod\u013ea EFSA:<\/strong> 1,6 mg.<\/li>\n\n\n\n<li><strong>Odpor\u00fa\u010dan\u00e9 denn\u00e9 mno\u017estvo pod\u013ea DACH:<\/strong> 1 &#8211; 1,1 mg pre \u017eeny, 1,3 &#8211; 1,4 mg pre mu\u017eov.<\/li>\n\n\n\n<li><strong>Prejavy nedostatku:<\/strong> prasknut\u00e9 k\u00fatiky \u00fast a pier (rag\u00e1dy \u00fastnych k\u00fatikov), z\u00e1pal spojiviek, citlivos\u0165 na svetlo, z\u00e1paly v \u00fastach, strata chuti do jedla, \u00fanava, z\u00e1paly ko\u017ee a slizn\u00edc, vypad\u00e1vanie vlasov, probl\u00e9my so \u0161t\u00edtnou \u017e\u013eazou, reproduk\u010dn\u00e9 probl\u00e9my, degener\u00e1cia pe\u010dene a nervov\u00e9ho syst\u00e9mu.<\/li>\n\n\n\n<li><strong>Prejavy nadbytku:<\/strong> po\u0161kodenie pe\u010dene.<\/li>\n<\/ul>\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-b3\">Vitam\u00edn B3 (niac\u00edn)<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/vitamin-b3-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\"><strong>Vitam\u00edn B3 alebo niac\u00edn<\/strong> <\/span><\/a>(predt\u00fdm tie\u017e nikot\u00ednamid alebo vitam\u00edn PP) je d\u00f4le\u017eit\u00fd pre ka\u017ed\u00fa bunku n\u00e1\u0161ho tela. V\u0161etky tkaniv\u00e1, ktor\u00e9 niac\u00edn vstrebaj\u00fa, ho n\u00e1sledne <strong>premie\u0148aj\u00fa na jeho hlavn\u00fa metabolicky akt\u00edvnu formu<\/strong> menom koenz\u00fdm nikot\u00ednamid adenindinukleotid <strong>(NAD).<\/strong> Ten je d\u00f4le\u017eit\u00fd pre viac ako 400 enz\u00fdmov v tele, \u010do je viac ako pri in\u00fdch koenz\u00fdmoch odvoden\u00fdch od vitam\u00ednov. NAD sa potom dok\u00e1\u017ee tie\u017e premeni\u0165 na \u010fal\u0161iu akt\u00edvnu formu, ktor\u00e1 nesie n\u00e1zov koenz\u00fdm nikot\u00ednamid adenindinukleotid fosf\u00e1t <strong>(NADP).<\/strong> D\u00f4le\u017eit\u00e9 je spomen\u00fa\u0165 aj fakt, \u017ee sa m\u00f4\u017ee niac\u00edn <strong>\u010diasto\u010dne syntetizova\u0165 z aminokyseliny tryptof\u00e1n.<\/strong> <span style=\"color: #ff6600;\">[2] [4\u20136] [9] [31]<\/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\">\n<li><strong>Funkcia:<\/strong> Aj vitam\u00edn B3 m\u00e1 vplyv na spr\u00e1vnu l\u00e1tkov\u00fa premenu, ktor\u00e1 je d\u00f4le\u017eit\u00e1 pre tvorbu energie. Okrem toho tie\u017e ovplyv\u0148uje nervov\u00fd syst\u00e9m, psychiku a pom\u00e1ha zn\u00ed\u017ei\u0165 \u00fanavu aj vy\u010derpanie. Prispieva k udr\u017eaniu zdravej poko\u017eky a zachovaniu zdrav\u00fdch slizn\u00edc.<\/li>\n\n\n\n<li><strong>Zdroje:<\/strong> hov\u00e4dzia pe\u010de\u0148, kuracie prsia, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/strukoviny\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">strukoviny<\/span><\/a>, zemiaky, orechy, dro\u017edie, obalov\u00e9 vrstvy zrna, obiln\u00e9 kl\u00ed\u010dky, \u0161parg\u013ea, ara\u0161idy, hned\u00e1 <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ryza\/\" class=\"ek-link\">ry\u017ea<\/a>, kukurica, zelen\u00e1 listov\u00e1 zelenina, zemiaky, \u0161o\u0161ovica.<\/li>\n\n\n\n<li><strong>Odpor\u00fa\u010dan\u00e9 denn\u00e9 mno\u017estvo pod\u013ea EFSA:<\/strong> 1,6 mg NE\/MJ (pri pr\u00edjme 2000 kcal je to hodnota 13,4 mg).<\/li>\n\n\n\n<li><strong>Odpor\u00fa\u010dan\u00e9 denn\u00e9 mno\u017estvo pod\u013ea DACH:<\/strong> 11 \u2013 13 mg pre \u017eeny, 14 \u2013 16 mg pre mu\u017eov.<\/li>\n\n\n\n<li><strong>Prejavy nedostatku:<\/strong> dermatit\u00edda (pellagra), hna\u010dky, demencie, z\u00e1pal \u017eal\u00fadka.<\/li>\n\n\n\n<li><strong>Prejavy nadbytku:<\/strong> za\u010dervenanie tv\u00e1re, svrbenie, za\u017e\u00edvacie \u0165a\u017ekosti.<\/li>\n<\/ul>\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-b5\">Vitam\u00edn B5 (kyselina pantot\u00e9nov\u00e1)<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/kyselina-pantotenova-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\"><strong>Vitam\u00edn B5 alebo kyselina pantot\u00e9nov\u00e1<\/strong><\/span><\/a> je z\u00e1kladn\u00e1 \u017eivina, ktor\u00e1 sa <strong>prirodzene vyskytuje prakticky vo v\u0161etk\u00fdch potravin\u00e1ch<\/strong> rastlinn\u00e9ho a \u017eivo\u010d\u00ed\u0161neho p\u00f4vodu. Jej hlavnou \u00falohou v \u013eudskom tele je synt\u00e9za koenz\u00fdmu A a acylov\u00e9ho nosi\u010dov\u00e9ho prote\u00ednu (acyl carrier prote\u00edn). Obe tieto zlo\u017eky s\u00fa toti\u017e <strong>d\u00f4le\u017eit\u00e9 pre synt\u00e9zu mastn\u00fdch kysel\u00edn a energetick\u00fd metabolizmus.<\/strong> Tento vitam\u00edn sa prirodzene vyskytuje prakticky vo v\u0161etk\u00fdch potravin\u00e1ch, a tak je jeho nedostatok pomerne vz\u00e1cny. <span style=\"color: #ff6600;\">[2] [4\u20136] [10] [31]<\/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\">\n<li><strong>Funkcia:<\/strong> Vitam\u00edn B5 prispieva k spr\u00e1vnej synt\u00e9ze a l\u00e1tkovej premene steroidn\u00fdch horm\u00f3nov vitam\u00ednu D aj niektor\u00fdch neurotransmiterov. Okrem toho pom\u00e1ha zni\u017eova\u0165 \u00fanavu, vy\u010derpanie a podporuje zdrav\u00fa du\u0161evn\u00fa v\u00fdkonnos\u0165. Rovnako prispieva aj k spr\u00e1vnej l\u00e1tkovej premene d\u00f4le\u017eitej pre tvorbu energie.<\/li>\n\n\n\n<li><strong>Zdroje:<\/strong> hov\u00e4dzia pe\u010de\u0148, chud\u00e9 m\u00e4so, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/tag\/kuracie-maso\/\">kuracie prsia<\/a>, tuniak, vajcia, brokolica, \u0161o\u0161ovica, hr\u00e1\u0161ok, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/avokado\/\">avok\u00e1do<\/a>, celozrnn\u00e1 p\u0161enica, huby.<\/li>\n\n\n\n<li><strong>Odpor\u00fa\u010dan\u00e9 denn\u00e9 mno\u017estvo pod\u013ea EFSA:<\/strong> 5 mg.<\/li>\n\n\n\n<li><strong>Odpor\u00fa\u010dan\u00e9 denn\u00e9 mno\u017estvo pod\u013ea DACH:<\/strong> 5 mg.<\/li>\n\n\n\n<li><strong>Prejavy nedostatku:<\/strong> mrav\u010denie n\u00f4h, nervov\u00e9 poruchy, vypad\u00e1vanie vlasov, bolesti hlavy, \u00fanava, podr\u00e1\u017edenos\u0165, poruchy sp\u00e1nku.<\/li>\n\n\n\n<li><strong>Prejavy nadbytku:<\/strong> nevo\u013enos\u0165, p\u00e1lenie z\u00e1hy, hna\u010dka.<\/li>\n<\/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-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\"><img decoding=\"async\" src=\"https:\/\/lh5.googleusercontent.com\/DIZllOa0yvKmlemlVrUaKrDI6TNWRLp5ADnbOQNayKH4d5DMS0DDAys5roSny93IAkn3Xx7ITkhdKOuuWJz8gMl8UsMO-5lBMOQhkT1Tvcb8WlyUemJ_yIGIzWv4usl_LogmGvR1\" alt=\"\" title=\"Vitam\u00edn B6 (pyridox\u00edn)\"\/><\/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\" id=\"vitamin-b6\">Vitam\u00edn B6 (pyridox\u00edn)<\/h3>\n\n\n\n<p><strong>Vitam\u00edn B6 je zn\u00e1my aj ako pyridox\u00edn.<\/strong> Ide o v\u0161eobecn\u00fd n\u00e1zov pre tri (respekt\u00edve \u0161es\u0165) zl\u00fa\u010den\u00edn s aktivitou vitam\u00ednu B6. Konkr\u00e9tne ide o <strong>pyridoxol, pyridox\u00edn, pyridoxam\u00edn<\/strong> a ich pr\u00edslu\u0161n\u00e9 fosforylov\u00e9 formy. Z jednej l\u00e1tky sa dok\u00e1\u017eu vytvori\u0165 dve \u010fal\u0161ie, a tak nie je potrebn\u00e9 str\u00e1\u017ei\u0165 si \u0161pecifick\u00fd pr\u00edjem jednotliv\u00fdch zl\u00fa\u010den\u00edn. V organizme sa vitam\u00edn B6 podie\u013ea napr\u00edklad na <strong>odb\u00faravan\u00ed glykog\u00e9nu<\/strong> (\u010do je nevyhnutn\u00e9 na energetick\u00e9 krytie \u0161portov\u00e9ho v\u00fdkonu), fungovanie nervov\u00e9ho syst\u00e9mu, tvorbe neurotransmiterov a steroidn\u00fdch horm\u00f3nov. <span style=\"color: #ff6600;\">[2] [4\u20136] [11] [31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul id=\"block-2e609de3-7ae1-40d7-a749-42998a850b52\" class=\"wp-block-list\">\n<li><strong>Funkcia:<\/strong> Prispieva napr\u00edklad k regul\u00e1cii hormon\u00e1lnej \u010dinnosti, spr\u00e1vnemu fungovaniu imunity a optim\u00e1lnej tvorbe krviniek. Okrem toho pom\u00e1ha zn\u00ed\u017ei\u0165 \u00fanavu aj vy\u010derpanie, podporuje funkciu psychiky, nervov\u00e9ho syst\u00e9mu a tie\u017e prispieva k l\u00e1tkovej premene d\u00f4le\u017eitej pre tvorbu energie.<\/li>\n\n\n\n<li><strong>Zdroje:<\/strong> chud\u00e9 m\u00e4so, vajcia, strukoviny, dro\u017edie, vn\u00fatornosti, celozrnn\u00e1 p\u0161enica, hned\u00e1 ry\u017ea, zelen\u00e1 listov\u00e1 zelenina, slne\u010dnicov\u00e9 semienka, zemiaky, ban\u00e1ny, pstruh.<\/li>\n\n\n\n<li><strong>Odpor\u00fa\u010dan\u00e9 denn\u00e9 mno\u017estvo pod\u013ea EFSA:<\/strong> 1,6 mg pre \u017eeny, 1,7 mg pre mu\u017eov.<\/li>\n\n\n\n<li><strong>Odpor\u00fa\u010dan\u00e9 denn\u00e9 mno\u017estvo pod\u013ea DACH:<\/strong> 1,4 mg pre \u017eeny, 1,6 mg pre mu\u017eov.<\/li>\n\n\n\n<li><strong>Prejavy nedostatku:<\/strong> z\u00e1paly ko\u017ee a tr\u00e1viaceho syst\u00e9mu, nespavos\u0165, zm\u00e4tenos\u0165, nervozita, depresia, an\u00e9mia, podr\u00e1\u017edenos\u0165.<\/li>\n\n\n\n<li><strong>Prejavy nadbytku:<\/strong> bolestiv\u00e9 neurologick\u00e9 pr\u00edznaky.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"vitamin-b7\">Vitam\u00edn B7 (biot\u00edn, vitam\u00edn H)<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/d-biotin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\"><strong>Vitam\u00edn B7<\/strong><\/span><\/a> m\u00f4\u017eete pozna\u0165 aj pod n\u00e1zvami <strong>vitam\u00edn H alebo biot\u00edn.<\/strong> Nie je n\u00e1hoda, \u017ee slovo biot\u00edn sa podob\u00e1 slovu bios, ktor\u00e9 m\u00e1 p\u00f4vod v starovekom Gr\u00e9cku a v preklade znamen\u00e1 \u017eivot. Pod\u013ea toho si m\u00f4\u017eete zapam\u00e4ta\u0165, \u017ee m\u00e1 vplyv napr\u00edklad aj na rast embrya. Vo v\u00e4\u010d\u0161ine pr\u00edpadov je tento vitam\u00edn v strave viazan\u00fd na bielkoviny. V organizme je d\u00f4le\u017eit\u00fd, preto\u017ee m\u00e1 vplyv na spr\u00e1vnu funkciu metabolizmu v\u0161etk\u00fdch makro\u017eiv\u00edn. <span style=\"color: #ff6600;\">[2] [4\u20136] [12\u201313] [31]<\/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\">\n<li><strong>Funkcia:<\/strong> Biot\u00edn m\u00e1 vplyv na spr\u00e1vnu l\u00e1tkov\u00fa premenu makronutrientov a tie\u017e na funkciu psychiky. Je popul\u00e1rny najm\u00e4 medzi \u017eenami, preto\u017ee sa podie\u013ea na udr\u017ean\u00ed zdrav\u00fdch vlasov \u010di poko\u017eky.<\/li>\n\n\n\n<li><strong>Zdroje:<\/strong> hov\u00e4dzia pe\u010de\u0148, obli\u010dky, kvasnice, vajcia (\u017e\u013atok), zelen\u00e1 listov\u00e1 zelenina, orechy, celozrnn\u00e9 pe\u010divo, avok\u00e1do, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/maliny\/\" class=\"ek-link\">maliny<\/a>, karfiol, mrkva, ban\u00e1n a <a href=\"https:\/\/gymbeam.com\/blog\/tag\/losos\/\" class=\"ek-link\">losos<\/a>, tento vitam\u00edn je ve\u013emi roz\u0161\u00edren\u00fd v potravin\u00e1ch rastlinn\u00e9ho i \u017eivo\u010d\u00ed\u0161neho p\u00f4vodu.<\/li>\n\n\n\n<li><strong>Odpor\u00fa\u010dan\u00e9 denn\u00e9 mno\u017estvo pod\u013ea EFSA:<\/strong> 40 \u03bcg.<\/li>\n\n\n\n<li><strong>Odpor\u00fa\u010dan\u00e9 denn\u00e9 mno\u017estvo pod\u013ea DACH:<\/strong> 40 \u03bcg.<\/li>\n\n\n\n<li><strong>Prejavy nedostatku:<\/strong> l\u00e1mav\u00e9 nechty, neurologick\u00e9 \u0165a\u017ekosti, z\u00e1paly ko\u017ee, vypad\u00e1vanie vlasov.<\/li>\n\n\n\n<li><strong>Prejavy nadbytku:<\/strong> neboli zisten\u00e9.<\/li>\n<\/ul>\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-b9\">Vitam\u00edn B9 (kyselina listov\u00e1, fol\u00e1t)<\/h3>\n\n\n\n<p><strong><a href=\"https:\/\/gymbeam.sk\/kyselina-listova-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">Vitam\u00edn B9<\/span><\/a> je niekedy naz\u00fdvan\u00fd aj ako kyselina listov\u00e1 \u010di fol\u00e1t<\/strong> (predt\u00fdm tie\u017e vitam\u00edn Bc alebo folac\u00edn). Nejde v\u0161ak o jedno a to ist\u00e9.<\/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\">\n<li><strong>Fol\u00e1t<\/strong> je prirodzene sa vyskytuj\u00faca forma vitam\u00ednu B9. Ide o ozna\u010denie skupiny pr\u00edbuzn\u00fdch zl\u00fa\u010den\u00edn s podobn\u00fdmi nutri\u010dn\u00fdmi vlastnos\u0165ami. Prirodzene sa tak vyskytuje v potravin\u00e1ch, je do nich prid\u00e1van\u00fd alebo je tie\u017e dostupn\u00fd aj ako doplnok stravy.<\/li>\n\n\n\n<li><strong>Kyselina listov\u00e1<\/strong> je syntetick\u00e1 forma vitam\u00ednu B9, ktor\u00e1 sa pou\u017e\u00edva na obohatenie potrav\u00edn (fortifik\u00e1cia) o tento vitam\u00edn a vo v\u00e4\u010d\u0161ine doplnkov stravy.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V organizme hr\u00e1 vitam\u00edn B9 d\u00f4le\u017eit\u00fa \u00falohu, preto\u017ee sa podie\u013ea na synt\u00e9ze nukleov\u00fdch kysel\u00edn pri krvotvorbe. \u0160peci\u00e1lny v\u00fdznam m\u00e1 po\u010das <strong>rozvoja a rastu plodu.<\/strong> To je tie\u017e d\u00f4vod, pre\u010do \u017eeny v tehotenstve \u010dasto zvy\u0161uj\u00fa pr\u00edjem tohto vitam\u00ednu. T\u00fdm m\u00f4\u017eu pom\u00f4c\u0165 zn\u00ed\u017ei\u0165 riziko r\u00e1z\u0161tepov\u00fdch v\u00e1d plodu. <span style=\"color: #ff6600;\">[2] [4\u20136] [14\u201315] [31]<\/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\">\n<li><strong>Vlastnosti:<\/strong> Tento vitam\u00edn prispieva k rastu z\u00e1rodo\u010dn\u00fdch tkan\u00edv po\u010das tehotenstva. Rovnako ale pom\u00e1ha so zn\u00ed\u017een\u00edm \u00fanavy, vy\u010derpania a podporou imunitn\u00e9ho syst\u00e9mu. D\u00f4le\u017eit\u00fa \u00falohu m\u00e1 ale aj v procese delenia buniek a ovplyv\u0148uje aj krvotvorbu.<\/li>\n\n\n\n<li><strong>Zdroje:<\/strong> pe\u010de\u0148, zelen\u00e1 listov\u00e1 zelenina, \u0161parg\u013ea, brokolica, ru\u017ei\u010dkov\u00fd kel, citrusy, strukoviny, celozrnn\u00e9 v\u00fdrobky, avok\u00e1do, ara\u0161idy.<\/li>\n\n\n\n<li><strong>Odpor\u00fa\u010dan\u00e9 denn\u00e9 mno\u017estvo pod\u013ea EFSA:<\/strong> 330 \u03bcg.<\/li>\n\n\n\n<li><strong>Odpor\u00fa\u010dan\u00e9 denn\u00e9 mno\u017estvo pod\u013ea DACH:<\/strong> 300 \u03bcg.<\/li>\n\n\n\n<li><strong>Prejavy nedostatku:<\/strong> an\u00e9mia, n\u00edzky po\u010det bielych krviniek, n\u00edzky po\u010det krvn\u00fdch do\u0161ti\u010diek, slabos\u0165, chudnutie, praskanie k\u00fatikov \u00fast a pier, hna\u010dky, defekty nervov\u00e9ho syst\u00e9mu u novorodencov, po\u0161kodenie \u010driev.<\/li>\n\n\n\n<li><strong>Prejavy nadbytku:<\/strong> Zatia\u013e nie s\u00fa k dispoz\u00edcii konzistentn\u00e9 vedeck\u00e9 d\u00e1ta, ktor\u00e9 by jednozna\u010dne vplyv nadbytku tohto vitam\u00ednu popisovali.<\/li>\n<\/ul>\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-b12\">Vitam\u00edn B12 (kobalam\u00edn)<\/h3>\n\n\n\n<p><strong><a href=\"https:\/\/gymbeam.sk\/vitamin-b12-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">Vitam\u00edn B12<\/span><\/a> je zn\u00e1my aj pod n\u00e1zvom kobalam\u00edn.<\/strong> Slovo &#8220;kobalt&#8221; v n\u00e1zve nie je n\u00e1hodne. Ide toti\u017e o spojenie, kedy je tento stopov\u00fd prvok <strong>s\u00fa\u010das\u0165ou \u0161trukt\u00fary vitam\u00ednu B12.<\/strong> Tento vitam\u00edn sa v potrave via\u017ee na bielkoviny a pred vstreban\u00edm mus\u00ed by\u0165 uvo\u013enen\u00fd. To za\u010d\u00edna u\u017e t\u00fdm, \u017ee sa jedlo v \u00fastach zmie\u0161a so slinami a pokra\u010duje \u010falej tr\u00e1viacim traktom. Na rozdiel od ostatn\u00fdch vitam\u00ednov skupiny B m\u00e1me <strong>z\u00e1sobu vitam\u00ednu B12 v pe\u010deni na dlh\u0161iu dobu.<\/strong> Telo je schopn\u00e9 si takto ulo\u017ei\u0165 a\u017e 2000-kr\u00e1t v\u00e4\u010d\u0161ie mno\u017estvo, ne\u017e ktor\u00e9 naozaj denne potrebuje. Jeho nedostatok sa tak m\u00f4\u017ee prejavi\u0165 pokojne a\u017e o nieko\u013eko rokov. Jeho zdrojom s\u00fa <strong>v\u00fdhradne \u017eivo\u010d\u00ed\u0161ne produkty a potraviny o tento vitam\u00edn obohaten\u00e9.<\/strong> Preto m\u00f4\u017ee by\u0165 nedostatkov\u00fd u vegetari\u00e1nov a veg\u00e1nov. <span style=\"color: #ff6600;\">[2] [4\u20136] [16\u201317] [31]<\/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\">\n<li><strong>Funkcia:<\/strong> Vitam\u00edn B12 m\u00e1 vplyv na spr\u00e1vne fungovanie imunity, psychiky a nervov\u00e9ho syst\u00e9mu. Okrem toho ale ovplyv\u0148uje aj tvorbu \u010derven\u00fdch krviniek a svoju rolu zohr\u00e1va aj v procese delenia buniek.<\/li>\n\n\n\n<li><strong>Zdroje:<\/strong> pe\u010de\u0148, pstruh, losos, tuniak, vajcia, mlie\u010dne v\u00fdrobky, m\u00e4so.<\/li>\n\n\n\n<li><strong>Odpor\u00fa\u010dan\u00e9 denn\u00e9 mno\u017estvo pod\u013ea EFSA:<\/strong> 4 \u03bcg.<\/li>\n\n\n\n<li><strong>Odpor\u00fa\u010dan\u00e9 denn\u00e9 mno\u017estvo pod\u013ea DACH:<\/strong> 4 \u03bcg.<\/li>\n\n\n\n<li><strong>Prejavy nedostatku:<\/strong> prejavuje sa neurologick\u00fdmi probl\u00e9mami, z\u00e1palmi v \u00fastach, an\u00e9miou (chudokrvnos\u0165ou), \u00fanavou, degenerat\u00edvnymi zmenami nervov\u00e9ho syst\u00e9mu.<\/li>\n\n\n\n<li><strong>Prejavy nadbytku:<\/strong> neboli zisten\u00e9 konkr\u00e9tne rizik\u00e1 vysok\u00e9ho pr\u00edjmu, vitam\u00edn B12 je aj vo ve\u013ek\u00fdch d\u00e1vkach v\u0161eobecne pova\u017eovan\u00fd za bezpe\u010dn\u00fd.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/01\/IMG_7227-5-1124x751.jpeg\" alt=\"Vitam\u00edn B12 (kobalam\u00edn)\" class=\"wp-image-335253\" style=\"width:843px;height:563px\" title=\"Vitam\u00edn B12 (kobalam\u00edn)\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_7227-5-1124x751.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_7227-5-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_7227-5-1536x1027.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_7227-5.jpeg 1616w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">A kde s\u00fa ostatn\u00e9 vitam\u00edny B?<\/h3>\n\n\n\n<p>Mo\u017eno ste si v\u0161imli, \u017ee vo zozname <strong>vitam\u00ednov skupiny B<\/strong> ch\u00fdbaj\u00fa v porad\u00ed ur\u010dit\u00e9 \u010d\u00edsla. Je to preto, \u017ee sa niektor\u00e9 z nich radia medzi tzv. pseudovitam\u00edny. Nie s\u00fa to teda vitam\u00edny v pravom slova zmysle. Chemickou \u0161trukt\u00farou sa podobaj\u00fa vitam\u00ednu, <strong>nejde ale o l\u00e1tky esenci\u00e1lne.<\/strong> <span style=\"color: #ff6600;\">[25] [31]<\/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=\"vitamin-c\">Vitam\u00edn C (kyselina askorbov\u00e1)<\/h3>\n\n\n\n<p><strong>Vitam\u00edn C alebo kyselina askorbov\u00e1<\/strong> je vo vode rozpustn\u00fd vitam\u00edn, ktor\u00fd je nevyhnutn\u00fd pre spr\u00e1vne fungovanie organizmu. Najlep\u0161\u00edm sp\u00f4sobom, ako do tela tento vitam\u00edn dosta\u0165, je <strong>konzum\u00e1cia tepelne neupraven\u00e9ho <a href=\"https:\/\/gymbeam.sk\/blog\/kolko-kalorii-ma-ovocie-a-ktore-vitaminy-a-mineralne-latky-obsahuje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">ovocia a zeleniny.<\/span><\/a><\/strong> \u010casto sa ako skvel\u00fd zdroj vitam\u00ednu C odpor\u00fa\u010da citr\u00f3n, ale vedeli ste, \u017ee tak\u00e1 <strong>paprika m\u00e1 tohto vitam\u00ednu viac?<\/strong> Pokia\u013e v\u0161ak jete optim\u00e1lne mno\u017estvo ak\u00e9hoko\u013evek ovocia alebo zeleniny, nemus\u00edte sa nedostatku ob\u00e1va\u0165. <span style=\"color: #ff6600;\">[2] [4\u20136] [18\u201319] [31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Inak tomu ale bolo napr\u00edklad u n\u00e1morn\u00edkov najm\u00e4 v 15. storo\u010d\u00ed, ktor\u00ed boli pri dlh\u00fdch plavb\u00e1ch na mori odk\u00e1zan\u00ed predov\u0161etk\u00fdm <strong>na m\u00e4so<\/strong>. Tak\u00e1 jednotv\u00e1rna strava je ale bohu\u017eia\u013e <strong>chudobn\u00e1 nielen na potrebn\u00fd vitam\u00edn C.<\/strong> Vzh\u013eadom na to, \u017ee nevedeli, \u010do to m\u00f4\u017ee sp\u00f4sobi\u0165, nevedomky si zv\u00fd\u0161ili <strong>riziko vzniku skorbutu.<\/strong> Choroba si medzi nimi vy\u017eiadala mnoho obet\u00ed, dnes u\u017e ale na\u0161\u0165astie vieme, ako jej predch\u00e1dza\u0165. Skorbut sa prejavuje predov\u0161etk\u00fdm <strong>krv\u00e1can\u00edm z \u010fasien, pod ko\u017eu a do vn\u00fatorn\u00fdch org\u00e1nov.<\/strong> V dne\u0161nej vyspelej popul\u00e1cii je choroba ve\u013emi vz\u00e1cna, ale kedysi na \u0148u zomrelo ve\u013ek\u00e9 mno\u017estvo \u013eud\u00ed. <span style=\"color: #ff6600;\">[2] [4\u20136] [18\u201319] [31]<\/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\">\n<li><strong>Funkcia:<\/strong> Vitam\u00edn C je sp\u00e1jan\u00fd predov\u0161etk\u00fdm so svoj\u00edm vplyvom na imunitu, nervov\u00fd syst\u00e9m a psychiku. To v\u0161ak nie s\u00fa jeho jedin\u00e9 funkcie. Okrem toho sa podie\u013ea aj na ochrane buniek pred oxida\u010dn\u00fdm stresom, zni\u017eovan\u00ed \u00fanavy, vstreb\u00e1van\u00ed \u017eeleza a spr\u00e1vnej tvorbe kolag\u00e9nu (hlavn\u00e9ho prote\u00ednu, ktor\u00fd tvor\u00ed spojivov\u00e9 tkanivo). Ten je d\u00f4le\u017eit\u00fd napr\u00edklad pre poko\u017eku \u010di spr\u00e1vnu funkciu zubov, kost\u00ed, chrupaviek a krvn\u00fdch ciev.<\/li>\n\n\n\n<li><strong>Zdroje:<\/strong> v\u00e4\u010d\u0161ina druhov ovocia a zeleniny.<\/li>\n\n\n\n<li><strong>Odpor\u00fa\u010dan\u00e9 denn\u00e9 mno\u017estvo pod\u013ea EFSA:<\/strong> 95 mg pre \u017eeny, 110 mg pre mu\u017eov.<\/li>\n\n\n\n<li><strong>Odpor\u00fa\u010dan\u00e9 denn\u00e9 mno\u017estvo pod\u013ea DACH:<\/strong> 95 mg pre \u017eeny, 110 mg pre mu\u017eov.<\/li>\n\n\n\n<li><strong>Prejavy nedostatku:<\/strong> modriny, opuchy, such\u00e9 vlasy a ko\u017ea, vypad\u00e1vanie vlasov, bolesti k\u013abov, pomal\u00e9 hojenie r\u00e1n, l\u00e1mavos\u0165 kost\u00ed, zn\u00ed\u017een\u00e1 imunita, zv\u00fd\u0161en\u00e1 \u00fanava, krv\u00e1canie \u010fasien, v pr\u00edpade hlbok\u00e9ho deficitu \u2013 skorbut, ktor\u00fd m\u00f4\u017ee v extr\u00e9mnych pr\u00edpadoch kon\u010di\u0165 aj smr\u0165ou.<\/li>\n\n\n\n<li><strong>Prejavy nadbytku:<\/strong> hna\u010dka, vy\u0161\u0161ie riziko obli\u010dkov\u00fdch kame\u0148ov.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viac sa o vitam\u00edne C dozviete v \u010dl\u00e1nku <span style=\"color: #ff6600;\"><strong><a href=\"https:\/\/gymbeam.sk\/blog\/vitamin-c-zdroje-davkovanie\/\">Vitam\u00edn C: V\u0161etko, \u010do o \u0148om mus\u00edte vedie\u0165, k\u00fdm nie je neskoro.<\/a><\/strong><\/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.sk\/blog\/wp-content\/uploads\/2022\/01\/MG_5422-1124x749.jpeg\" alt=\"Vitam\u00edn C (kyselina askorbov\u00e1)\" class=\"wp-image-335268\" style=\"width:843px;height:562px\" title=\"Vitam\u00edn C (kyselina askorbov\u00e1)\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/MG_5422-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/MG_5422-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/MG_5422-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/MG_5422-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"V_akych_formach_mozeme_vitaminy_prijimat\"><\/span>V ak\u00fdch form\u00e1ch m\u00f4\u017eeme vitam\u00edny prij\u00edma\u0165<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Je na ka\u017edom z n\u00e1s, ak\u00fdm sp\u00f4sobom bude vitam\u00edny do tela dost\u00e1va\u0165. Najlep\u0161\u00edm variantom je <strong>pokry\u0165 odpor\u00fa\u010dan\u00fd denn\u00fd pr\u00edjem pestrou a vyv\u00e1\u017eenou stravou hraj\u00facou v\u0161etk\u00fdmi farbami.<\/strong> To ale m\u00f4\u017ee by\u0165 probl\u00e9m pre \u013eud\u00ed v kalorickom deficite alebo jedincov, ktor\u00ed sa z ak\u00e9hoko\u013evek d\u00f4vodu vyh\u00fdbaj\u00fa ur\u010ditej skupine potrav\u00edn, pr\u00edpadne sa stravuj\u00fa predov\u0161etk\u00fdm vysoko priemyselne spracovan\u00fdmi potravinami. Tie m\u00f4\u017eu by\u0165 na obsah vitam\u00ednov a \u010fal\u0161\u00edch mikro\u017eiv\u00edn ve\u013emi chudobn\u00e9. V takom pr\u00edpade sa potom pon\u00faka aj zaradenie <strong>kvalitnej suplement\u00e1cie.<\/strong> T\u00e1 je dostupn\u00e1 v mnoh\u00fdch form\u00e1ch, tak\u017ee si na svoje pr\u00edde naozaj ka\u017ed\u00fd.<\/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 is-style-default\"><strong>Formy vitam\u00ednov\u00fdch doplnkov:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/vitaminy\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\"><strong>Kapsuly a tablety<\/strong> <\/span><\/a>\u2013 nemus\u00edte ni\u010d pripravova\u0165, sta\u010d\u00ed prehltn\u00fa\u0165, m\u00f4\u017eete si ich vzia\u0165 kamko\u013evek so sebou.<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/vitamin-c-1000-mg-gymbeam-20-tabs.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\"><strong>\u0160umiv\u00e9 tablety<\/strong><\/span><\/a> \u2013 maj\u00fa spravidla skvel\u00fa chu\u0165 a m\u00f4\u017eu fungova\u0165 ako spestrenie pitn\u00e9ho re\u017eimu.<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/vitamin-c-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\"><strong>Pr\u00e1\u0161kov\u00e9 zmesi<\/strong><\/span><\/a> \u2013 podobne ako \u0161umiv\u00e9 tablety m\u00f4\u017eu fungova\u0165 ako skvel\u00e9 spestrenie pitn\u00e9ho re\u017eimu, ke\u010f s nimi dochut\u00edte vodu.<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/yummies-multivitamin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\"><strong>Gumov\u00e9 cukr\u00edky<\/strong><\/span><\/a> \u2013 ide\u00e1lna forma pre t\u00fdch, ktor\u00ed neradi preh\u013ataj\u00fa tablety. M\u00f4\u017eu fungova\u0165 aj ako zdrav\u00e1 dobrota, ke\u010f m\u00e1te chu\u0165 na sladk\u00e9. Dajte ale pozor na mno\u017estvo, aby ste nezjedli na posedenie cel\u00e9 balenie.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/vitamin-c\/tekuty\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\"><strong>Kvapky<\/strong><\/span><\/a> &#8211; ve\u013ekou prednos\u0165ou je jednoduch\u00e9 pou\u017e\u00edvanie. M\u00f4\u017eete ich nakvapka\u0165 na ly\u017ei\u010dku, rovno do \u00fast alebo prida\u0165 do n\u00e1poja. Vynikaj\u00fa aj svojou r\u00fdchlou vstrebate\u013enos\u0165ou.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/vitamin-b12-sprej-ostrovit.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\"><strong>Sprej<\/strong><\/span> <\/a>&#8211; op\u00e4\u0165 vynik\u00e1 jednoduch\u00fdm d\u00e1vkovan\u00edm a r\u00fdchlou vstrebate\u013enos\u0165ou. Sta\u010d\u00ed strieknu\u0165 do \u00fast a je to.<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/olej-s-vitaminom-d-olmuhle-solling.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\"><strong>Olej<\/strong> <\/span><\/a>\u2013 skvel\u00e1 forma najm\u00e4 pri vitam\u00ednoch rozpustn\u00fdch v tukoch. M\u00f4\u017ee sa konzumova\u0165 samostatne, ale ide\u00e1lna je kombin\u00e1cia s jedlom.<\/li>\n\n\n\n<li>Intraven\u00f3zne podanie \u2013 forma vitam\u00ednov, ktor\u00e1 patr\u00ed do r\u00fak odborn\u00edkov.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/01\/najlepsi-multivitamin-1124x843-1.jpg\" alt=\"Formy vitam\u00ednov\u00fdch doplnkov\" class=\"wp-image-335282\" style=\"width:843px;height:632px\" title=\"Formy vitam\u00ednov\u00fdch doplnkov\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/najlepsi-multivitamin-1124x843-1.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/najlepsi-multivitamin-1124x843-1-400x300.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Na_co_si_dat_pri_vitaminoch_pozor\"><\/span>Na \u010do si da\u0165 pri vitam\u00ednoch pozor?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V s\u00favislosti s vitam\u00ednmi si v be\u017enom \u017eivote nemus\u00edte d\u00e1va\u0165 zvl\u00e1\u0161tny pozor na to, ak\u00fdm sp\u00f4sobom ich kombinujete. Bohato bude sta\u010di\u0165, ke\u010f si postr\u00e1\u017eite, aby ste nemali <strong>nedostatok<\/strong> jedn\u00e9ho alebo viacer\u00fdch vitam\u00ednov, a nedostali sa tak do stavu <strong>hypovitamin\u00f3zy<\/strong>. Rovnako tak ale nie je na mieste to s vitam\u00ednmi preh\u00e1\u0148a\u0165 a sna\u017ei\u0165 sa za ka\u017ed\u00fa cenu do seba dosta\u0165 <strong>pr\u00edli\u0161 ve\u013ek\u00e9 mno\u017estvo.<\/strong> To by mohlo vies\u0165 naopak k <strong>hypervitamin\u00f3ze,<\/strong> ktor\u00e1 m\u00f4\u017ee ma\u0165 podobn\u00e9 prejavy ako niektor\u00e9 ochorenia.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na pozore by sa mali ma\u0165 aj <strong>tehotn\u00e9 \u017eeny,<\/strong> pre ktor\u00e9 s\u00fa vo v\u0161eobecn\u00fdch odpor\u00fa\u010daniach \u010dasto stanoven\u00e9 <strong>\u0161pecifick\u00e9 hodnoty pre pr\u00edjem vitam\u00ednov.<\/strong> Rozhodne teda neplat\u00ed, \u017ee by mali s die\u0165a\u0165om v bruchu pr\u00edjem v\u0161etk\u00e9ho zdvojn\u00e1sobi\u0165. Mohli by sa potom do\u010dka\u0165 <strong>negat\u00edvnych dopadov.<\/strong> Napr\u00edklad <strong>nadmern\u00fd pr\u00edjem vitam\u00ednu A<\/strong> m\u00e1 v prv\u00fdch 60 d\u0148och od po\u010datia teratog\u00e9nne \u00fa\u010dinky. To znamen\u00e1, \u017ee m\u00f4\u017ee d\u00f4js\u0165 napr\u00edklad k naru\u0161eniu v\u00fdvoja org\u00e1nov embrya. Pre lep\u0161iu predstavu si uvedieme, o ko\u013eko percent sa pod\u013ea EFSA zv\u00fd\u0161i potreba dan\u00fdch vitam\u00ednov v tehotenstve.<\/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\">O ko\u013eko percent sa zv\u00fd\u0161i potreba vitam\u00ednov v tehotenstve?<\/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<ul id=\"block-5e2e1781-beb2-46d0-91dc-dc34a5ca1831\" class=\"wp-block-list\">\n<li>Vitam\u00edn A: 7,7 %<\/li>\n\n\n\n<li>Vitam\u00edn D: 0 %<\/li>\n\n\n\n<li>Vitam\u00edn E: 0 %<\/li>\n\n\n\n<li>Vitam\u00edn K: 0 %<\/li>\n\n\n\n<li>Vitam\u00edn B1: 0 %<\/li>\n\n\n\n<li>Vitam\u00edn B2: 18,8 %<\/li>\n\n\n\n<li>Vitam\u00edn B3: 0 %<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ul id=\"block-5e2e1781-beb2-46d0-91dc-dc34a5ca1831\" class=\"wp-block-list\">\n<li>Vitam\u00edn B5: 0 %<\/li>\n\n\n\n<li>Vitam\u00edn B6: 12,5<\/li>\n\n\n\n<li>Vitam\u00edn B7: 0 %<\/li>\n\n\n\n<li>Vitam\u00edn B9: 81,8 %<\/li>\n\n\n\n<li>Vitam\u00edn B12: 12,5 %<\/li>\n\n\n\n<li>Vitam\u00edn C: 10,5 %<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Ak sa chcete dozvedie\u0165 viac inform\u00e1ci\u00ed o tom, ako vybera\u0165 vitam\u00edny, nemal by v\u00e1m unikn\u00fa\u0165 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/lipozomalne-vitaminy-a-mineraly-prehnany-hype-alebo-prevratny-objav\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\"><strong>Lipozom\u00e1lne vitam\u00edny a miner\u00e1ly \u2013 prehnan\u00fd hype, alebo prevratn\u00fd objav?<\/strong><\/span><\/a><\/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 is-style-h2\"><span class=\"ez-toc-section\" id=\"Vsetko_co_potrebujete_vediet_o_vitaminoch\"><\/span>V\u0161etko, \u010do potrebujete vedie\u0165 o vitam\u00ednoch<span class=\"ez-toc-section-end\"><\/span><\/h2>\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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Naozaj potrebujeme vitam\u00edny? l GymBeam l J\u00e1n Kr\u00e1l\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/89glwGH1o6E?start=8&#038;feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako m\u00f4\u017eete v na\u0161om sprievodcovi vitam\u00ednmi vidie\u0165, <strong>optim\u00e1lny pr\u00edjem t\u00fdchto l\u00e1tok<\/strong> je pre telo ve\u013emi d\u00f4le\u017eit\u00fd, preto\u017ee maj\u00fa priamy vplyv na spr\u00e1vne fungovanie tela. V pr\u00edpade, \u017ee m\u00e1 na\u0161e telo vitam\u00ednov nedostatok, alebo naopak nadbytok, bu\u010fte si ist\u00ed, \u017ee v\u00e1m to d\u00e1 najavo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sna\u017ete sa preto pr\u00edjem <strong>nepreh\u00e1\u0148a\u0165 ani nepodce\u0148ova\u0165<\/strong> a dr\u017ea\u0165 sa odpor\u00fa\u010dan\u00e9ho mno\u017estva. Ve\u013ekou v\u00fdhodou je, \u017ee si sami m\u00f4\u017eete pod\u013ea svojich preferenci\u00ed vybra\u0165 formu, ktor\u00e1 v\u00e1m vyhovuje. Pri dostato\u010dnom pr\u00edjme v\u0161etk\u00fdch potrebn\u00fdch l\u00e1tok na sebe dos\u0165 mo\u017eno za\u010dnete sami pozorova\u0165, \u017ee zmizne niektor\u00fd v\u00e1\u0161 dlhoro\u010dn\u00fd <strong>zdravotn\u00fd<\/strong> (napr. \u00fanava) alebo <strong>estetick\u00fd probl\u00e9m<\/strong> (zn\u00ed\u017een\u00e1 kvalita vlasov \u010di nechtov).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>D\u00fafame, \u017ee v\u00e1m \u010dl\u00e1nok pomohol sa vo vitam\u00ednoch o nie\u010do lep\u0161ie zorientova\u0165. Ak \u00e1no, budeme radi, ke\u010f ho <strong>zazdie\u013eate aj svojim priate\u013eom,<\/strong> aby si tie\u017e roz\u0161\u00edrili obzory o d\u00f4le\u017eitosti vitam\u00ednov.<\/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\/vitamin-c\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamin C\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\/multivitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMultivitamins\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>V dne\u0161nom \u010dl\u00e1nku sa bli\u017e\u0161ie zozn\u00e1mime so v\u0161etk\u00fdmi vitam\u00ednmi. Povieme si, ako sa delia, ak\u00e9 je ich potrebn\u00e9 denn\u00e9 mno\u017estvo, \u010do v organizme robia a ako odhali\u0165 ich nedostatok.<\/p>\n","protected":false},"author":100,"featured_media":335310,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":18,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[8],"tags":[6135,6116,6134,6069],"filter_section":[],"filter_attribute":[13053,13052,13063,13055,13881],"class_list":{"0":"post-336901","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-7-doplnky-vyzivy","8":"tag-multivitaminy","9":"tag-vitamin-c","10":"tag-vitaminy","11":"tag-zdravie","12":"filter_attribute-kolagen","13":"filter_attribute-proteiny","14":"filter_attribute-veganske-suplementy","15":"filter_attribute-vitaminy","16":"filter_attribute-zdravie-doplnky","17":"h-entry","18":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kompletn\u00fd sprievodca vitam\u00ednmi: Na \u010do sl\u00fa\u017eia, ako spozna\u0165 nedostatok a ko\u013eko ich prij\u00edma\u0165 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Na \u010do sl\u00fa\u017eia vitam\u00edny, ak\u00e9 je odpor\u00fa\u010dan\u00e9 denn\u00e9 mno\u017estvo, ako spozna\u0165 nedostatok a nadbytok? 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