{"id":339722,"date":"2022-03-29T14:00:25","date_gmt":"2022-03-29T12:00:25","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=339722"},"modified":"2025-09-26T17:21:14","modified_gmt":"2025-09-26T15:21:14","slug":"potpuni-vodic-za-vitamine-cemu-sluze-kako-znati-kad-vam-ih-nedostaje-i-koliko-ih-uzimati","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/potpuni-vodic-za-vitamine-cemu-sluze-kako-znati-kad-vam-ih-nedostaje-i-koliko-ih-uzimati\/","title":{"rendered":"Potpuni vodi\u010d za vitamine: \u010demu slu\u017ee, kako znati kad vam ih nedostaje i koliko ih uzimati?"},"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\/potpuni-vodic-za-vitamine-cemu-sluze-kako-znati-kad-vam-ih-nedostaje-i-koliko-ih-uzimati\/#Sto_su_uopce_vitamini\" title=\"\u0160to su uop\u0107e vitamini?\">\u0160to su uop\u0107e vitamini?<\/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\/potpuni-vodic-za-vitamine-cemu-sluze-kako-znati-kad-vam-ih-nedostaje-i-koliko-ih-uzimati\/#Kako_razvrstavamo_vitamine\" title=\"Kako razvrstavamo vitamine?\">Kako razvrstavamo vitamine?<\/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\/potpuni-vodic-za-vitamine-cemu-sluze-kako-znati-kad-vam-ih-nedostaje-i-koliko-ih-uzimati\/#Vitamini_funkcije_izvori_preporuceni_dnevni_unos_znakovi_manjka_i_viska\" title=\"Vitamini: funkcije, izvori, preporu\u010deni dnevni unos, znakovi manjka i vi\u0161ka\">Vitamini: funkcije, izvori, preporu\u010deni dnevni unos, znakovi manjka i vi\u0161ka<\/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\/potpuni-vodic-za-vitamine-cemu-sluze-kako-znati-kad-vam-ih-nedostaje-i-koliko-ih-uzimati\/#Osnovne_informacije_o_vitaminima_topljivima_u_mastima\" title=\"Osnovne informacije o vitaminima topljivima u mastima\">Osnovne informacije o vitaminima topljivima u mastima<\/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\/potpuni-vodic-za-vitamine-cemu-sluze-kako-znati-kad-vam-ih-nedostaje-i-koliko-ih-uzimati\/#Osnovne_informacije_o_vitaminima_topljivim_u_vodi\" title=\"Osnovne informacije o vitaminima topljivim u vodi\">Osnovne informacije o vitaminima topljivim u vodi<\/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\/potpuni-vodic-za-vitamine-cemu-sluze-kako-znati-kad-vam-ih-nedostaje-i-koliko-ih-uzimati\/#U_kojim_oblicima_mozemo_uzimati_vitamine\" title=\"U kojim oblicima mo\u017eemo uzimati vitamine?\">U kojim oblicima mo\u017eemo uzimati vitamine?<\/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\/potpuni-vodic-za-vitamine-cemu-sluze-kako-znati-kad-vam-ih-nedostaje-i-koliko-ih-uzimati\/#Na_sto_treba_paziti_kod_vitamina\" title=\"Na \u0161to treba paziti kod vitamina?\">Na \u0161to treba paziti kod vitamina?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hr\/blog\/potpuni-vodic-za-vitamine-cemu-sluze-kako-znati-kad-vam-ih-nedostaje-i-koliko-ih-uzimati\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Sigurno od djetinjstva slu\u0161ate koliko su vitamini va\u017eni. Sjetite se kako su va\u0161i roditelji pripremali salate i dodavali vo\u0107e i povr\u0107e va\u0161oj \u0161kolskoj u\u017eini. Bili su u su pravu \u0161to su to \u010dinili jer su te skupine namirnica <strong>prepune korisnih tvari.<\/strong> Ali mo\u017eda \u0107ete se iznenaditi kad saznate da mo\u017eete prona\u0107i vitamine u mnogim drugim namirnicama koje ne biste \u010desto uklju\u010dili u svoju prehranu. Me\u0111utim, nakon \u010ditanja ovog \u010dlanka, trebalo bi biti jasnije. Pripremili smo informacije o najva\u017enijim vitaminima za organizam. Nau\u010dit \u0107ete kako su razvrstani, iz kojih su izvora dostupni, \u010demu slu\u017ee i koji su rizici nedostatka vitamina. Stoga prije\u0111imo na stvar.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_su_uopce_vitamini\"><\/span>\u0160to su uop\u0107e vitamini?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pojam vitamin dolazi od latinske rije\u010di &#8220;vita&#8221;, \u0161to zna\u010di \u017eivot. To su bitne tvari koje na\u0161e tijelo ne mo\u017ee proizvesti samo. Zato ih je va\u017eno redovito nadopunjavati. Svatko od nas treba ih svaki dan u koli\u010dinama od nekoliko desetaka <strong>miligrama ili jedinica mikrograma.<\/strong> Vitamini se u osnovi mogu opisati kao takozvani <strong>metaboli\u010dki<\/strong> <strong>katalizatori<\/strong> (tvari koje ulaze u kemijske reakcije), koji reguliraju biokemijske reakcije u tijelu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, mogu se jednostavno opisati i kao komponente koje sudjeluju u svim metaboli\u010dkim procesima u tijelu i njihova je dostatnost klju\u010dna za pravilno funkcioniranje organizma. <strong>Oni utje\u010du na rast, regeneraciju, probavu, izvla\u010denje energije iz unesenih hranjivih tvari, \u017eiv\u010dani sustav, imunitet i druge bitne procese.<\/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 is-style-default\"><strong>U \u010dlanku \u0107ete pro\u010ditati o sljede\u0107im vitaminima:<\/strong><\/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=\"http:\/\/vitamin-a\">VITAMIN 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\">VITAMIN 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\">VITAMIN 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\">VITAMIN 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\">VITAMIN 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\">VITAMIN 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\">VITAMIN 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\">VITAMIN 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\">VITAMIN B5<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\"><\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\"><\/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\">VITAMIN 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\">VITAMIN 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\">VITAMIN 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\">VITAMIN B12<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Odakle dolaze vitamini?<\/h3>\n\n\n\n<p>Vitamini se nalaze u biljkama koje ih \u010dak mogu i same proizvesti. Ali druk\u010dije je u ljudskom tijelu. Osim <strong>vitamina D,<\/strong> koji se mo\u017ee smatrati <strong>hormonom koji igra klju\u010dnu ulogu u zdravlju organizma,<\/strong> na\u0161e tijelo ne mo\u017ee proizvesti ve\u0107inu njih u potrebnim koli\u010dinama. Stoga ih moramo redovito unositi prehranom. Me\u0111utim, istina je da na\u0161 crijevni mikrobiom mo\u017ee pomo\u0107i u proizvodnji nekih vitamina, poput vitamina B12 ili vitamina K. Zanimljivo je da na\u0161e tijelo tako\u0111er mo\u017ee proizvesti odre\u0111enu koli\u010dinu vitamina B3 iz aminokiseline triptofana. <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>Me\u0111utim, ako ne mo\u017eete zadovoljiti potrebnu koli\u010dinu, prijeti vam nedostatak vitamina. <strong>Dodaci prehrani<\/strong> tako\u0111er mogu pomo\u0107i s unosom vitamina. Ima smisla uzimati ih, na primjer, ako va\u0161a prehrana <strong>ne sadr\u017ei dovoljno vo\u0107a, povr\u0107a<\/strong> <strong>i druge cjelovite hrane,<\/strong> koja je glavni izvor vitamina i drugih vrijednih mikronutrijenata. \u0160tovi\u0161e, vitaminski dodaci jednako su popularni me\u0111u ljudima koji, zbog bilo kojeg razloga, izbacuju razli\u010dite skupine namirnica. To mo\u017ee uklju\u010divati \u017eitarice, pekarske proizvode, mahunarke, meso, mlije\u010dne proizvode, jaja i tako dalje. Vitaminske dodatke \u010desto tra\u017ee i osobe na <strong>redukcijskoj dijeti<\/strong> koje mo\u017eda ne\u0107e mo\u0107i odgovaraju\u0107e unositi mikronutrijente prehranom zbog niskog unosa kalorija. <span style=\"color: #ff6600;\">[1-2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">U kontekstu vitamina \u010desto se susre\u0107emo s tri va\u017ena pojma:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Avitaminoza<\/strong> \u2013 stanje kod kojeg patimo od nedostatka jednog ili vi\u0161e vitamina. Na primjer, nedostatak vitamina C uzrokuje skorbut, a nedostatak vitamina B1 uzrokuje beri-beri (bolest \u017eiv\u010danog sustava). Mo\u017ee zna\u010dajno ugroziti ne\u010dije zdravlje, pa i \u017eivot.<\/p><\/li>\n\n\n\n<li><p><strong>Hipovitaminoza<\/strong> \u2013 ovo je bla\u017ei oblik avitaminoze koji se javlja \u010de\u0161\u0107e od same avitaminoze.<\/p><\/li>\n\n\n\n<li><strong>Hipervitaminoza<\/strong> \u2013 stanje u kojem osoba pati od vi\u0161ka jednog ili vi\u0161e vitamina.<\/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\">Uzroci hipovitaminoze i avitaminoze:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>nedostatak vitamina u prehrani<\/li>\n\n\n\n<li>nedovoljna apsorpcija vitamina u probavnom sustavu (npr. zbog bolesti)<\/li>\n\n\n\n<li>pove\u0107ana potreba za vitaminima u tijelu (npr. tijekom pove\u0107anog fizi\u010dkog napora, rasta, rekonvalescencije)<\/li>\n\n\n\n<li>u\u010dinak antinutrijenata (tvari koje utje\u010du na apsorpciju ili funkciju vitamina)<\/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.hr\/blog\/wp-content\/uploads\/2022\/01\/Copy-of-WhatsApp-Image-2019-12-06-at-18.11.324-1124x749.jpeg\" alt=\"Uzroci hipovitaminoze i avitaminoze\" class=\"wp-image-335172\" style=\"width:843px;height:562px\" title=\"Uzroci hipovitaminoze i avitaminoze\" 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=\"Kako_razvrstavamo_vitamine\"><\/span>Kako razvrstavamo vitamine?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Vitamini se naj\u010de\u0161\u0107e razvrstavaju kao:<span style=\"color: #ff6600;\"> [2]<\/span><\/p>\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><p><strong>Vitamini topljivi u mastima<\/strong> \u2013 u tijelu putuju vezani za masno\u0107u iz hrane koju jedete do probavnog trakta, gdje se <strong>apsorbiraju kroz crijevnu stijenku.<\/strong> Masno\u0107a poma\u017ee vitaminima u tom procesu. Nakon uspje\u0161ne apsorpcije, ti se vitamini <strong>pohranjuju, stvaraju\u0107i tako svoje rezerve.<\/strong> Pohranjuju se, na primjer, u stani\u010dnim membranama, masnom tkivu ili jetri za budu\u0107u upotrebu. Zatim se mogu ukloniti u manjim koli\u010dinama, ba\u0161 kao \u0161to va\u0161e tijelo radi s drugim mastima.<\/p><\/li>\n\n\n\n<li><p><strong>Vitamini topljivi u vodi<\/strong> \u2013 tope su u vodi, lako se apsorbiraju i za to im \u010dak nisu potrebne masno\u0107e. Jednostavno ulaze u tijelo, apsorbiraju se, rade svoj posao, a sav vi\u0161ak izlu\u010duje se mokra\u0107om. Za razliku od skupine vitamina topljivih u mastima, <strong>na\u0161e ih tijelo ne pohranjuje.<\/strong> Me\u0111utim, zna\u010dajna je iznimka vitamin B12, koji na\u0161e tijelo pohranjuje u jetri i prosje\u010dnoj bi osobi trebao trajati 1 \u2013 2 godine. Dakle, nedostatak postaje o\u010dit puno kasnije nego kao kod drugih vitamina topljivih u vodi. <span style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[16]<\/span><\/p><\/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\">\u0160to utje\u010de na ukupnu potrebu za vitaminima?<\/h3>\n\n\n\n<p>Me\u0111utim, tako\u0111er morate imati na umu da na va\u0161e <strong>dnevne potrebe za vitaminima utje\u010de nekoliko \u010dimbenika,<\/strong> uklju\u010duju\u0107i: <span style=\"color: #ff6600;\">[2-3]<\/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>spol<\/li>\n\n\n\n<li>dob<\/li>\n\n\n\n<li>lijekove<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/online-kalkulator-unosa-energije-i-makronutrijenata\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">energetski unos<\/a><\/li>\n\n\n\n<li><p>stres<\/p><\/li>\n\n\n\n<li>razinu fizi\u010dke aktivnosti<\/li>\n\n\n\n<li>trudno\u0107u i mjese\u010dnicu<\/li>\n\n\n\n<li>genetiku<\/li>\n\n\n\n<li>bolest<\/li>\n\n\n\n<li>rast i razvoj<\/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=\"Vitamini_funkcije_izvori_preporuceni_dnevni_unos_znakovi_manjka_i_viska\"><\/span>Vitamini: funkcije, izvori, preporu\u010deni dnevni unos, znakovi manjka i vi\u0161ka<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kako bismo razumjeli<strong> va\u017enost vitamina<\/strong>, pogledajmo pobli\u017ee njihovu <strong>funkciju u tijelu i izvore<\/strong> iz kojih ih mo\u017eete dobiti. Naravno, tako\u0111er \u0107emo vam dati informacije o tome kako prepoznati <strong>vi\u0161ak ili manjak<\/strong> svakog vitamina. Radi prakti\u010dnosti, dodali smo i preporu\u010dene dnevne vrijednosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Navest \u0107emo dnevne preporu\u010dene vrijednosti hranjivih tvari od interesa prema metodologijama Europske agencije za sigurnost hrane<strong> (EFSA)<\/strong> i usporediti te vrijednosti s najnovijim referentnim vrijednostima Dru\u0161tva za prehranu njema\u010dkog govornog podru\u010dja <strong>(DACH)<\/strong>. Uvijek nazna\u010dimo koli\u010dinu koja se preporu\u010duje za prosje\u010dnu odraslu 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\">Kako razumjeti jedinice koje su navedene za vitamine?<\/h3>\n\n\n\n<p>Kad tra\u017eite sadr\u017eaj vitamina na pakiranju raznih proizvoda, mo\u017eete vidjeti, na primjer, slova IU, mg ili \u03bcg. Znate li \u0161to zna\u010de?<\/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><p><strong>\u03bcg (mcg) <\/strong>\u2013<strong> mikrogram,<\/strong> 1000 \u03bcg je 1 mg<\/p><\/li>\n\n\n\n<li><strong>mg <\/strong>\u2013<strong> miligram,<\/strong> 1 g je 1000 mg<\/li>\n\n\n\n<li><p><strong>IU (International Unit \u2013 me\u0111unarodna jedinica)<\/strong> ne temelji se na te\u017eini, nego ovisi o koli\u010dini aktivne tvari, na primjer, kod vitamina D, 40 IU odgovara 1 \u03bcg (2,5 \u03bcg je 100 IU)<\/p><\/li>\n\n\n\n<li><strong>mg NE\/MJ<\/strong> \u2013 ekvivalent tvari u mg na 1000 kJ. Ako se vitamin daje kao 0,8 mg NE\/MJ, to zna\u010di da biste za referentni unos prosje\u010dne odrasle osobe od 2000 kcal (8368 kJ) trebali uzimati otprilike 6,7 mg dnevno<\/li>\n<\/ul>\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=\"6322,30342,5250,5250,30342,34207,35998,29676,28396,42352,2994343753,36004,28352,28760,46072,6410\" ><\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Osnovne_informacije_o_vitaminima_topljivima_u_mastima\"><\/span>Osnovne informacije o vitaminima topljivima u mastima<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Klju\u010dno svojstvo <strong>vitamina A, D, E, K jest da se najbolje apsorbiraju s mastima iz prehrane.<\/strong> U tijelu se zatim pohranjuju u stani\u010dnim membranama, masnom tkivu i jetri. To ih tako\u0111er razlikuje od vitamina topljivih u vodi, \u010diji se vi\u0161ak izlu\u010duje mokra\u0107om. Stoga, u ekstremnim slu\u010dajevima, postoji rizik od toksi\u010dnosti vitamina topljivih u mastima (putem prekomjernog unosa i nakupljanja).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To se mo\u017ee dogoditi, na primjer, kod ljudi koji \u017eive iznad polarnog kruga i konzumiraju velike koli\u010dine hrane bogate vitaminom A, kao \u0161to je jetra. Jeste li znali da cijela jetra polarnog medvjeda sadr\u017ei dovoljno vitamina A da ubije do 52 odrasle osobe? S druge strane, nedostatak tih vitamina postaje o\u010digledan tek nakon nekoliko tjedana ili mjeseci jer tijelo prvo pose\u017ee u zalihe koje je izgradilo, a onda nastupa nedostatak. <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\">Vitamin A (retinol)<\/h3>\n\n\n\n<p>Iza imena vitamin A krije se skupina retinoida koji uklju\u010duju retinol, retinal i retinil ester. Njegovi su <strong>izvori tako\u0111er<\/strong> <strong>pigmenti alfa-karoten i<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/beta-karoten-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>beta-karoten<\/strong><\/a> (provitamin A, iz kojeg se sam vitamin A formira). Drugi karotenoidi, kao \u0161to su <strong>likopen ili lutein,<\/strong> <strong>ne pretvaraju se<\/strong> u vitamin A. Vitamin A tako\u0111er je va\u017ean antioksidans koji poma\u017ee <strong>za\u0161tititi stanice<\/strong> od oksidativnog stresa. U na\u0161oj prehrani vitamin A nalazi se u dva oblika \u2013 retinol i njegovi esteri u \u017eivotinjskim izvorima te karotenoidi provitamina A u biljnim izvorima. U dodacima prehrani vitamin A mo\u017ee se na\u0107i u obliku retinola i njegovih estera (npr. retinil acetat) ili u obliku npr. beta-karotena. Razli\u010diti oblici vitamina A klju\u010dni su za na\u0161 vid. <span class=\"tadv-color\" 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>Funkcije:<\/strong> Vitamin A igra ulogu u specijalizaciji stanica i tako\u0111er je va\u017ean za metabolizam \u017eeljeza. Osim toga, doprinosi odr\u017eavanju zdravlja sluznica, ko\u017ee i vida. Va\u017ean je i za imunolo\u0161ki sustav.<\/li>\n\n\n\n<li><strong>Izvori:<\/strong> jetra i ostale iznutrice, riba (riblje ulje), maslac, sir, \u017eumanjci, <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>, batat, zeleno lisnato <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107e <\/a>(biljni izvori posebno poma\u017eu u dodavanju karotenoida)<\/li>\n\n\n\n<li><strong>Preporu\u010dena dnevna doza prema EFSA-i:<\/strong> 650 \u03bcg za \u017eene, 750 \u03bcg za mu\u0161karce<\/li>\n\n\n\n<li><strong>Preporu\u010dena dnevna doza prema DACH-u:<\/strong> 700 \u00b5g za \u017eene, 850 \u00b5g za ve\u0107inu odrasle mu\u0161ke populacije<\/li>\n\n\n\n<li><strong>Znakovi nedostatka:<\/strong> pote\u0161ko\u0107e s vidom pri slabom svjetlu (no\u0107no sljepilo), suha ko\u017ea<\/li>\n\n\n\n<li><strong>Znakovi vi\u0161ka:<\/strong> mu\u010dnina, glavobolja, umor, gubitak apetita, vrtoglavica i suha 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>Mo\u017eete saznati vi\u0161e o tome kako se beta-karoten pretvara u vitamin A u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/beta-karoten-biljni-izvor-vitamina-a-ne-samo-za-nase-oci-i-kozu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Beta-karoten \u2013 biljni izvor vitamina za va\u0161e o\u010di i ko\u017eu.<\/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=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/01\/IMG_8682-1124x749.jpg\" alt=\"Vitamin A (retinol) i njegove funkcije\" class=\"wp-image-335186\" style=\"width:843px;height:562px\" title=\"Vitamin A (retinol) i njegove funkcije\" 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\">Vitamin D (kalciferol)<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/vitamin-d3-2000-iu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitamin D ili kalciferol,<\/strong><\/a> \u010desto se naziva vitaminom &#8220;sun\u010deva sjaja&#8221;. Njegov nedostatak mogu\u0107 je uglavnom<strong>&nbsp;u zimskim mjesecima,<\/strong> kad ljudi manje izla\u017eu ko\u017eu suncu i provode vi\u0161e vremena u zatvorenom prostoru. Vitamin D nalazi se u dva razli\u010dita bioraspolo\u017eiva oblika u hrani i dodacima.<\/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>Oblici vitamina D:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Vitamin D2 (ergokalciferol)<\/strong> \u2013 biljnog porijekla i manje bioraspolo\u017eiv<\/li>\n\n\n\n<li><strong>Vitamin D3 (kolekalciferol) \u2013 <\/strong>\u017eivotinjskog porijekla, jedini biljni izvori vitamina D3 su li\u0161ajevi, kao \u0161to je sobov li\u0161aj<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako bismo usporedili vitamine D2 i D3, vitamin D3 bi bio vrjedniji za ljudsko tijelo jer u\u010dinkovito pove\u0107ava razinu vitamina D u krvi.<span style=\"color: #ff6600\"> [2] [4-6] [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>Funkcije:<\/strong> vitamin D sudjeluje u diobi stanica u tijelu. Osim toga, ima pozitivan u\u010dinak na pravilno funkcioniranje imuniteta, zdrave zube, kosti i mi\u0161i\u0107e. Me\u0111utim, pridonosi i pravilnoj apsorpciji kalcija i fosfora, \u0161to je opet povezano s pravilnom funkcijom kostiju. Potonje je osobito va\u017eno za starije osobe, kod kojih postoji ve\u0107i rizik od pada i nastanka prijeloma.<\/li>\n\n\n\n<li><strong>Izvori:<\/strong> ako \u017eelite pove\u0107ati proizvodnju vitamina D u tijelu, potrebno vam je redovito izlaganje sun\u010devoj svjetlosti, koja sadr\u017ei UVB zrake. To je zato \u0161to pokre\u0107e reakciju u kojoj se prethodnik vitamina D (dehidrokolesterol) pretvara u vitamin D3. Ali imajte na umu da kreme za sun\u010danje blokiraju te zrake. Isto tako, konzumiranje gljiva, sku\u0161e, <a href=\"https:\/\/gymbeam.hr\/sardine-u-maslinovom-ulju-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">srdela<\/a>, <a href=\"https:\/\/gymbeam.hr\/tuna-u-salamuri-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tune<\/a>, ribljih ulja, morskog ribljeg ulja i jetre mogu pomo\u0107i.<\/li>\n\n\n\n<li><strong>Preporu\u010dena dnevna doza prema EFSA-i:<\/strong> 15 \u03bcg<\/li>\n\n\n\n<li><strong>Preporu\u010dena dnevna doza prema DACH-u:<\/strong> 20 \u03bcg (u nedostatku endogene formacije od UV zra\u010denja sunca)<\/li>\n\n\n\n<li><strong>Znakovi nedostatka:<\/strong> mo\u017ee uzrokovati rahitis, deformirane kosti, usporen rast i meke zube kod djece, nisku gusto\u0107u kostiju (osteomalacija, osteoporoza) i zubni karijes kod odraslih<\/li>\n\n\n\n<li><strong>Znakovi vi\u0161ka:<\/strong> gubitak apetita, mu\u010dnina, povra\u0107anje, pretjerana \u017ee\u0111, slabost, bol u zglobovima, promjene u razinama kalcija i fosfora u 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>Ako \u017eelite saznati vi\u0161e o vitaminu D i njegovim funkcijama, ne biste trebali propustiti na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/vitamin-d-i-sve-sto-vam-je-potrebno-znati-o-njemu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in&lt;a class=\"><strong>Vitamin D i sve \u0161to trebate znati o njemu.<\/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=\"749\" src=\"https:\/\/gymbeam.hr\/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\">Vitamin E (tokoferoli i tokotrienoli)<\/h3>\n\n\n\n<p>Zapravo postoji <strong>8 razli\u010ditih spojeva<\/strong> koji spadaju pod naziv <strong><a href=\"https:\/\/gymbeam.hr\/vitamin-60-e-kaps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamin E,<\/a><\/strong> to\u010dnije 4 tokoferola i 4 tokotrienola. Svaki od njih ima razli\u010ditu bioraspolo\u017eivost za tijelo. Te skupine spojeva karakterizira zna\u010dajno <strong>antioksidativno djelovanje.<\/strong> <span style=\"color: #ff6600\" class=\"tadv-color\">[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>Funkcija:<\/strong> glavna funkcija vitamina E za\u0161tita je stanica od oksidativnog stresa.<\/li>\n\n\n\n<li>Izvori: zeleno lisnato povr\u0107e, <a href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ora\u0161asti plodovi i sjemenke<\/a>, masline, avokado, \u017eumanjci, biljna ulja, jetra, cjelovite \u017eitarice<\/li>\n\n\n\n<li><strong>Preporu\u010dena dnevna doza prema EFSA-i:<\/strong> 11 mg za \u017eene, 13 mg za mu\u0161karce<\/li>\n\n\n\n<li><strong>Preporu\u010dena dnevna doza prema DACH-u:<\/strong> 12 mg za ve\u0107inu \u017eenske populacije, 12 \u2013 15 mg za mu\u0161karce<\/li>\n\n\n\n<li><strong>Znakovi nedostatka:<\/strong> mi\u0161i\u0107na slabost, oslabljen vid, akne, problemi s koordinacijom mi\u0161i\u0107a, reproduktivni poreme\u0107aji (rijetko, vi\u0161e u zemljama u razvoju)<\/li>\n\n\n\n<li><strong>Znakovi vi\u0161ka:<\/strong> mogu\u0107e pogor\u0161anje zgru\u0161avanja krvi<\/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\">Vitamin K (filokinon, menakinon)<\/h3>\n\n\n\n<p>Vitamin K mo\u017ee se na\u0107i, na primjer, u \u017eivotinjskoj i fermentiranoj hrani, ali ga tako\u0111er proizvode bakterije u ljudskim crijevima, poma\u017eu\u0107i na\u0161em tijelu da dobije dovoljan unos.<\/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>Oblici vitamina K:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Filokinon<\/b><strong>&nbsp;(vitamin K1)<\/strong> glavni je oblik vitamina K, koji se uglavnom nalazi u zelenom lisnatom povr\u0107u<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/vitamin-k2-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Menakinoni (vitamin K2)<\/strong><\/a> prete\u017eno su bakterijskog porijekla i prisutni su u malim koli\u010dinama u raznim \u017eivotinjskim i fermentiranim namirnicama. Me\u0111utim, proizvode ih i crijevne bakterije (mikrobiom).<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Svaki od tih oblika dominira u razli\u010ditoj vrsti hrane. <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>Funkcije:<\/strong> vitamin K neophodan je za normalno zgru\u0161avanje krvi i odr\u017eavanje zdravlja kostiju.<\/li>\n\n\n\n<li><strong>Izvori:<\/strong> brokula, zeleno lisnato povr\u0107e, per\u0161in, kelj pup\u010dar, mahune, gra\u0161ak, \u0161pinat, jetra, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/govedina-hr\/\" class=\"ek-link\">govedina <\/a>i svinjetina<\/li>\n\n\n\n<li><strong>Preporu\u010dena dnevna doza prema EFSA-i:<\/strong> 70 \u03bcg<\/li>\n\n\n\n<li><strong>Preporu\u010dena dnevna doza prema DACH-u:<\/strong> 60 \u2013 65 \u03bcg za \u017eene, 79 \u2013 80 \u03bcg za mu\u0161karce<\/li>\n\n\n\n<li><strong>Znakovi nedostatka:<\/strong> sklonost krvarenju, smanjeno zgru\u0161avanje krvi, pove\u0107an rizik od osteoporoze<\/li>\n\n\n\n<li><strong>Znakovi vi\u0161ka:<\/strong> nisu utvr\u0111eni; osobe koje uzimaju lijekove za razrje\u0111ivanje krvi (npr. varfarin) ne bi trebale imati velike fluktuacije u unosu tog vitamina kako bi lijek pravilno djelovao, a posebno bi trebale izbjegavati prekomjerni unos.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite saznati vi\u0161e o vitaminu K i njegovim funkcijama, ne biste trebali propustiti na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/vitamin-k2-nepoznati-vitamin-s-mnogo-pozitivnih-ucinaka-za-zdravlje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Vitamin K2: nepoznati vitamin s mnogo pozitivnih u\u010dinaka za zdravlje.<\/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.hr\/blog\/wp-content\/uploads\/2022\/01\/iStock-495023322_1-1124x828.jpg\" alt=\"Oblici vitamina K\" class=\"wp-image-335219\" style=\"width:843px;height:621px\" title=\"Oblici vitamina 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=\"Osnovne_informacije_o_vitaminima_topljivim_u_vodi\"><\/span>Osnovne informacije o vitaminima topljivim u vodi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao \u0161to ime govori, ovi se vitamini otapaju u vodi, stoga im za to nije potrebna mast. Svi <a href=\"https:\/\/gymbeam.hr\/vitamin-b-complex-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>B vitamini<\/strong><\/a><strong> i vitamin C <\/strong>pripadaju toj skupini. Obi\u010dno ih tijelo ne mo\u017ee pohraniti u velikim koli\u010dinama. Zbog toga je redoviti dnevni unos toliko va\u017ean. Neki vitamini u toj skupini osjetljivi su na toplinu. Na primjer, ako kuhate meso ili povr\u0107e u vodi, upotrijebite i juhu, kako si ne biste uskratili vrijedne vitamine.<\/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\">Vitamin B1 (tiamin)<\/h3>\n\n\n\n<p><strong><a href=\"https:\/\/gymbeam.hr\/vitamin-b1-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Vitamin B1 ili tiamin<\/a><\/strong> jedna je od esencijalnih hranjivih stvari koje su nu\u017ene na\u0161em tijelu. Na prvom je mjestu jer je to bio prvi izolirani vitamin. Na\u0161e ga tijelo treba, na primjer, za <strong>proizvodnju energije u obliku ATP-a<\/strong> (iz esencijalnih hranjivih tvari) koja omogu\u0107uje na\u0161e svakodnevne aktivnosti, bilo da se radi o sportskim ili uobi\u010dajenim aktivnostima. Nedostatak tog vitamina mo\u017ee uzrokovati bolest beri-beri koju karakterizira izraziti umor, problemi kardiovaskularnog ili \u017eiv\u010danog, mi\u0161i\u0107nog i probavnog sustava. <span style=\"color: #ff6600\" class=\"tadv-color\">[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>Funkcije:<\/strong> vitamin B1 sudjeluje u metabolizmu, \u0161to je va\u017eno za proizvodnju energije. Osim toga, utje\u010de na pravilan rad \u017eiv\u010danog sustava i psihe. Zadnje, ali ne i najmanje va\u017eno, doprinosi pravilnom radu srca.<\/li>\n\n\n\n<li><strong>Izvori: <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/bio-sjemenke-suncokreta-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sjemenke suncokreta<\/a>, gljive, grah, le\u0107a, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/spinat-hr\/\" class=\"ek-link\">\u0161pinat<\/a>, gra\u0161ak, tuna, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/pahuljice-i-muesli\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">cjelovite \u017eitarice<\/a>, ora\u0161asti plodovi, mahunarke, svinjetina, jetra, kvasac<\/li>\n\n\n\n<li><strong>Preporu\u010dena dnevna doza prema EFSA-i:<\/strong> 0,1 mg NE\/MJ (za unos od 2000 kcal to je 0,84 mg)<\/li>\n\n\n\n<li><strong>Preporu\u010dena dnevna doza prema DACH-u:<\/strong> 1 mg za \u017eene, 1,1 \u2013 1,3 mg za mu\u0161karce<\/li>\n\n\n\n<li><strong>Znakovi nedostatka:<\/strong> peckanje stopala, slabost udova, oticanje, ubrzani rad srca, nedostatak apetita, mu\u010dnina, umor i probavne smetnje<\/li>\n\n\n\n<li><strong>Znakovi vi\u0161ka:<\/strong> nisu utvr\u0111eni<\/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.hr\/blog\/wp-content\/uploads\/2022\/01\/b-complex.jpg\" alt=\"Vitamin B1 (tiamin)\" class=\"wp-image-335236\" style=\"width:843px;height:562px\" title=\"Vitamin B1 (tiamin)\" 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\">Vitamin B2 (riboflavin)<\/h3>\n\n\n\n<p><strong>Vitamin B2 ili riboflavin<\/strong> \u017euti je prirodni pigment koji se odlikuje temperaturnom stabilno\u0161\u0107u. Sudjeluje u reakcijama enzima u antioksidacijskom sustavu. Ve\u0107ina hrane koja sadr\u017ei vitamin B2 <strong>\u017eivotinjskog je porijekla<\/strong>. U slu\u010daju dodatka ve\u0107ih doza vitamina B2 mo\u017eete primijetiti, na primjer, da va\u0161 urin ima \u017eutu boju. To je sasvim prirodno i samo je pitanje uklanjanja vi\u0161ka tog vitamina iz tijela. Kad ga izlo\u017eite UV svjetlu, riboflavin \u0107e fluorescirati.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vegetarijanci i vegani trebali bi posvetiti dodatnu pa\u017enju tom vitaminu. Mo\u017eete saznati vi\u0161e o hranjivim tvarima koje nedostaju veganima u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/koji-hranjivi-sastojci-najvise-nedostaju-veganima-i-kako-da-ih-nadopune\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Koje hranjive tvari veganima naj\u010de\u0161\u0107e nedostaju i kako ih nadopuniti? <\/strong><\/a><span class=\"tadv-color\" 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>Funkcije:<\/strong> vitamin B2 u tijelu doprinosi metabolizmu koji je va\u017ean za proizvodnju energije. Osim toga, me\u0111utim, utje\u010de na na\u0161u psihu, pravilan metabolizam \u017eeljeza i tako\u0111er \u0161titi stanice od oksidativnog stresa. Uz to pridonosi odr\u017eavanju zdravih sluznica, crvenih krvnih stanica, zdrave ko\u017ee, dobrog vida te poma\u017ee u smanjenju umora i iscrpljenosti.<\/li>\n\n\n\n<li><strong>Izvori:<\/strong> kvasac, jetra, mlijeko, jogurt, jaja, meso, riba, mahunarke, klice \u017eitarica<\/li>\n\n\n\n<li><strong>Preporu\u010dena dnevna doza prema EFSA-i:<\/strong> 1,6 mg<\/li>\n\n\n\n<li><strong>Preporu\u010dena dnevna doza prema DACH-u:<\/strong> 1 \u2013 1,1 mg za \u017eene, 1,3 \u2013 1,4 mg za mu\u0161karce<\/li>\n\n\n\n<li><strong>Znakovi nedostatka:<\/strong> ispucali kutovi usana, konjunktivitis, osjetljivost na svjetlost, upala u ustima, gubitak apetita, umor, upala ko\u017ee i sluznice, gubitak kose, problemi sa \u0161titnja\u010dom, reproduktivni problemi, degeneracija jetre i \u017eiv\u010danog sustava<\/li>\n\n\n\n<li><strong>Znakovi vi\u0161ka:<\/strong> o\u0161te\u0107enje jetre<\/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\">Vitamin B3 (niacin)&nbsp;<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/vitamin-b3-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitamin B3 ili niacin<\/strong><\/a> (neko\u0107 i nikotinamid ili vitamin PP) va\u017ean je za svaku stanicu u na\u0161em tijelu. Sva tkiva koja apsorbiraju niacin kasnije ga <strong>pretvaraju u njegov glavni metaboli\u010dki aktivni oblik<\/strong> koji se naziva koenzim nikotinamid adenin dinukleotid <strong>(NAD).<\/strong> Potonji je va\u017ean za vi\u0161e od 400 enzima u tijelu, vi\u0161e od bilo kojeg drugog koenzima dobivenog iz vitamina. NAD se potom tako\u0111er mo\u017ee pretvoriti u drugi aktivni oblik, koji se naziva koenzim nikotinamid adenin dinukleotid fosfat <strong>(NADP).<\/strong> Tako\u0111er je va\u017eno spomenuti \u010dinjenicu da se niacin mo\u017ee <strong>djelomi\u010dno sintetizirati iz aminokiseline triptofana.<\/strong> <span style=\"color: #ff6600\" class=\"tadv-color\">[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>Funkcije:<\/strong> \u010dak i vitamin B3 utje\u010de na pravilan metabolizam, \u0161to je va\u017eno za proizvodnju energije. Osim toga, utje\u010de i na \u017eiv\u010dani sustav, psihu te poma\u017ee u smanjenju umora i iscrpljenosti. Pridonosi odr\u017eavanju zdrave ko\u017ee i o\u010duvanju zdravih sluznica.<\/li>\n\n\n\n<li>Izvori: gove\u0111a jetra, pile\u0107a prsa, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/mahunarke\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mahunarke<\/a>, krumpir, ora\u0161asti plodovi, kvasac, namazi od \u017eitarica, klice \u017eitarica, \u0161paroge, kikiriki, sme\u0111a <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/riza-hr\/\" class=\"ek-link\">ri\u017ea<\/a>, kukuruz, zeleno lisnato povr\u0107e, krumpir, le\u0107a<\/li>\n\n\n\n<li><strong>EFSA-ina preporu\u010dena dnevna doza:<\/strong> 1,6 mg NE\/MJ (za unos od 2000 kcal to je 13,4 mg)<\/li>\n\n\n\n<li><strong>Preporu\u010dena dnevna doza prema DACH-u:<\/strong> 11 \u2013 13 mg za \u017eene, 14 \u2013 16 mg za mu\u0161karce<\/li>\n\n\n\n<li><strong>Znakovi nedostatka:<\/strong> dermatitis (pelagra), proljev, demencija, gastritis<\/li>\n\n\n\n<li><strong>Znakovi vi\u0161ka:<\/strong> crvenilo lica, svrbe\u017e, probavne te\u0161ko\u0107e<\/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\">Vitamin B5 (pantotenska kiselina)<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/pantotenska-kiselina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitamin B5 ili pantotenska kiselina<\/strong><\/a> esencijalna je hranjiva tvar koja se <strong>prirodno nalazi u gotovo svim namirnicama biljnog i \u017eivotinjskog porijekla.<\/strong> Njegova je glavna funkcija u ljudskom tijelu sinteza koenzima A i proteina nosa\u010da acila. Obje te komponente <strong>va\u017ene su za sintezu masnih kiselina i energetski metabolizam.<\/strong> Taj vitamin prirodno se nalazi u gotovo svim namirnicama, tako da je njegov nedostatak razmjerno rijedak. <span style=\"color: #ff6600\" class=\"tadv-color\">[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>Funkcije:<\/strong> vitamin B5 doprinosi pravilnoj sintezi i metabolizmu steroidnih hormona, vitamina D i nekih neuroprijenosnika. Osim toga, poma\u017ee smanjiti umor, iscrpljenost i pospje\u0161uje zdrav mentalni u\u010dinak. Isto tako, doprinosi pravilnom metabolizmu va\u017enom za proizvodnju energije.<\/li>\n\n\n\n<li><strong>Izvori:<\/strong> gove\u0111a jetra, nemasno meso, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/piletina-hr\/\" class=\"ek-link\">pile\u0107a prsa<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/tuna-hr\/\" class=\"ek-link\">tuna<\/a>, jaja, brokula, le\u0107a, gra\u0161ak, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/avokado-hr\/\" class=\"ek-link\">avokado<\/a>, cjelovita p\u0161enica, gljive<\/li>\n\n\n\n<li><strong>Preporu\u010dena dnevna doza prema EFSA-i:<\/strong> 5 mg<\/li>\n\n\n\n<li><strong>Preporu\u010dena dnevna doza prema DACH-u:<\/strong> 5 mg<\/li>\n\n\n\n<li><strong>Znakovi nedostatka:<\/strong> trnci u nogama, \u017eiv\u010dani poreme\u0107aji, gubitak kose, glavobolje, umor, razdra\u017eljivost, poreme\u0107aji spavanja<\/li>\n\n\n\n<li><strong>Znakovi vi\u0161ka:<\/strong> mu\u010dnina, \u017egaravica, proljev<\/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=\"Vitamin B6 (piridoksin)\"\/><\/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\">Vitamin B6 (piridoksin)<\/h3>\n\n\n\n<p><strong>Vitamin B6 tako\u0111er je poznat kao piridoksin.<\/strong> To je generi\u010dki naziv za tri spoja (ili \u0161est) s aktivno\u0161\u0107u vitamina B6. To\u010dnije, to su<b>&nbsp;piridoksal, piridoksin,<\/b> <strong>piridoksamin<\/strong> i njihovi odgovaraju\u0107i fosforilirani oblici. Iz jedne tvari mogu se formirati jo\u0161 dva spoja, tako da nema potrebe za pra\u0107enjem specifi\u010dnog unosa svakog spoja. U tijelu vitamin B6 sudjeluje u <strong>razgradnji glikogena<\/strong> (koji je neophodan za energiju za sportske performanse), funkcioniranju \u017eiv\u010danog sustava, proizvodnji neuroprijenosnika i steroidnih hormona.&nbsp; &nbsp; <span style=\"color: #ff6600\">[2] [4-6] [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>Funkcije:<\/strong> doprinosi, na primjer, regulaciji hormonske aktivnosti, pravilnom funkcioniranju imuniteta i optimalnoj proizvodnji krvnih stanica. Osim toga, poma\u017ee u smanjenju umora i iscrpljenosti, pospje\u0161uje funkciju psihe, \u017eiv\u010danog sustava te pridonosi metabolizmu va\u017enom za proizvodnju energije.<\/li>\n\n\n\n<li><strong>Izvori:<\/strong> nemasno meso, jaja, mahunarke, kvasac, iznutrice, cjelovita p\u0161enica, sme\u0111a ri\u017ea, zeleno lisnato povr\u0107e, sjemenke suncokreta, krumpir, banane, pastrva<\/li>\n\n\n\n<li><strong>Preporu\u010dena dnevna doza prema EFSA-i:<\/strong> 1,6 mg za \u017eene, 1,7 mg za mu\u0161karce<\/li>\n\n\n\n<li><strong>Preporu\u010dena dnevna doza prema DACH-u:<\/strong> 1,4 mg za \u017eene, 1,6 mg za mu\u0161karce<\/li>\n\n\n\n<li><strong>Znakovi nedostatka:<\/strong> upala ko\u017ee i probavnog sustava, nesanica, zbunjenost, nervoza, depresija, anemija, razdra\u017eljivost<\/li>\n\n\n\n<li><strong>Znakovi vi\u0161ka:<\/strong> bolni neurolo\u0161ki simptomi<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"vitamin-b7\">Vitamin B7 (biotin, vitamin H)<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/d-biotin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitamin B7<\/strong><\/a> mo\u017ee biti poznat i pod nazivom <strong>vitamin H ili biotin.<\/strong> Nije slu\u010dajno da je rije\u010d biotin sli\u010dna rije\u010di <em>bios<\/em>, koja je nastala u staroj Gr\u010dkoj i prevodi se kao \u017eivot. U skladu s tim, mo\u017eete se sjetiti da biotin tako\u0111er utje\u010de, primjerice, na rast embrija. U ve\u0107ini slu\u010dajeva taj vitamin vezan je za proteine u prehrani. Va\u017ean je u tijelu jer utje\u010de na pravilnu funkciju metabolizma svih makronutrijenata. <span style=\"color: #ff6600\" class=\"tadv-color\">[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>Funkcije:<\/strong> biotin utje\u010de na pravilan metabolizam makronutrijenata i na funkciju psihe. Posebno je popularan me\u0111u \u017eenama jer je uklju\u010den u odr\u017eavanje <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-poboljsati-kvalitetu-kose-i-koji-su-vitamini-najbolji-za-to\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>zdrave kose<\/strong><\/a> ili ko\u017ee.<\/li>\n\n\n\n<li><strong>Izvori:<\/strong> gove\u0111a jetra, bubrezi, kvasac, jaja (\u017eumanjak), zeleno lisnato povr\u0107e, ora\u0161asti plodovi, integralni kruh, avokado, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/maline-hr\/\" class=\"ek-link\">maline<\/a>, cvjeta\u010da, mrkva, banana i <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/losos-hr\/\" class=\"ek-link\">losos<\/a>; ovaj vitamin \u0161iroko je rasprostranjen u hrani biljnog i \u017eivotinjskog porijekla<\/li>\n\n\n\n<li><strong>Preporu\u010dena dnevna doza prema EFSA-i:<\/strong> 40 \u03bcg<\/li>\n\n\n\n<li><strong>Preporu\u010dena dnevna doza prema DACH-u:<\/strong> 40 \u03bcg<\/li>\n\n\n\n<li><strong>Znakovi nedostatka:<\/strong> lomljivi nokti, neurolo\u0161ki problemi, upala ko\u017ee, gubitak kose<\/li>\n\n\n\n<li><strong>Znakovi vi\u0161ka:<\/strong> nisu utvr\u0111eni<\/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\">Vitamin B9 (folna kiselina, folat)<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/folna-kiselina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitamin B9 <\/strong><\/a><strong>ponekad se naziva i folnom kiselinom ili folatom <\/strong>(prije i vitamin Bc ili folacin). Me\u0111utim, nisu jedno te isto.<\/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>Folat<\/strong> je prirodni oblik vitamina B9. To je naziv skupine srodnih spojeva sli\u010dnih nutritivnih svojstava. Stoga se prirodno pojavljuje u hrani, dodaje se hrani ili je dostupan kao dodatak prehrani.<\/li>\n\n\n\n<li><strong>Folna kiselina<\/strong> sinteti\u010dki je oblik vitamina B9 i mnoge namirnice oboga\u0107ene su tim vitaminom, kao i ve\u0107ina dodataka prehrani.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vitamin B9 igra va\u017enu ulogu u tijelu jer je uklju\u010den u sintezu nukleinskih kiselina tijekom stvaranja krvi. Od posebne je va\u017enosti tijekom<strong> fetalnog razvoja i rasta.<\/strong> Zbog toga \u017eene \u010desto pove\u0107avaju unos tog vitamina za vrijeme trudno\u0107e. To mo\u017ee pomo\u0107i u smanjenju rizika od defekata fetalnog rascjepa. <span style=\"color: #ff6600\">[2] [4-6] [14-15] [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>Funkcije:<\/strong> ovaj vitamin doprinosi rastu zametnog tkiva tijekom trudno\u0107e. Tako\u0111er poma\u017ee kod smanjenja umora, iscrpljenosti i podupire imunolo\u0161ki sustav. Igra i va\u017enu ulogu u procesu diobe stanica te utje\u010de na stvaranje krvi.<\/li>\n\n\n\n<li><strong>Izvori:<\/strong> jetra, zeleno lisnato povr\u0107e, \u0161paroge, brokula, kelj pup\u010dar, agrumi, mahunarke, cjelovite \u017eitarice, avokado, kikiriki<\/li>\n\n\n\n<li><strong>Preporu\u010dena dnevna doza prema EFSA-i:<\/strong> 330 \u03bcg<\/li>\n\n\n\n<li><strong>Preporu\u010dena dnevna doza prema DACH-u:<\/strong> 300 \u03bcg<\/li>\n\n\n\n<li><strong>Znakovi nedostatka:<\/strong> anemija, nizak broj bijelih krvnih stanica, nizak broj trombocita, slabost, gubitak te\u017eine, pucanje kutova usta i usana, proljev, poreme\u0107aji \u017eiv\u010danog sustava novoro\u0111en\u010dadi, crijevna o\u0161te\u0107enja<\/li>\n\n\n\n<li><strong>Znakovi vi\u0161ka:<\/strong> zasad ne postoje dosljedni znanstveni podaci koji jasno opisuju u\u010dinke vi\u0161ka tog vitamina.<\/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\">Vitamin B12 (kobalamin)<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/vitaminb12-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitamin B12<\/strong><\/a><strong> tako\u0111er je poznat kao kobalamin. <\/strong>Rije\u010d &#8220;kobalt&#8221; u nazivu nije slu\u010dajna. To je zato \u0161to postoji veza u kojoj je taj element u tragovima <strong>dio strukture vitamina B12. <\/strong>Ve\u017ee se na proteine \u200b\u200bu prehrani i mora se osloboditi prije nego \u0161to se bude mogao apsorbirati. To po\u010dinje tako \u0161to se hrana u ustima mije\u0161a sa slinom i nastavlja se kroz probavni trakt. Za razliku od drugih vitamina B, postoji <strong>dugotrajnija zaliha vitamina B12 u jetri. <\/strong>Tijelo mo\u017ee pohraniti do 2000 puta ve\u0107u koli\u010dinu nego \u0161to mu je stvarno potrebno svaki dan. Stoga mo\u017ee pro\u0107i nekoliko godina da se nedostatak manifestira. Njegovi su izvori<strong> isklju\u010divo \u017eivotinjski proizvodi i hrana oboga\u0107ena tim vitaminom. <\/strong>Stoga ga vegetarijancima i veganima mo\u017ee nedostajati. <span style=\"color: #ff6600\" class=\"tadv-color\">[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>Funkcije:<\/strong> vitamin B12 utje\u010de na pravilan rad imuniteta, psihe i \u017eiv\u010danog sustava. Osim toga, tako\u0111er utje\u010de na proizvodnju crvenih krvnih stanica i igra ulogu u procesu diobe stanica.<\/li>\n\n\n\n<li><strong>Izvori:<\/strong> jetra, pastrva, losos, tuna, jaja, mlije\u010dni proizvodi, meso<\/li>\n\n\n\n<li><strong>Preporu\u010dena dnevna doza prema EFSA-i:<\/strong> 4 \u03bcg<\/li>\n\n\n\n<li><strong>Preporu\u010dena dnevna doza prema DACH-u:<\/strong> 4 \u03bcg<\/li>\n\n\n\n<li><strong>Znakovi nedostatka:<\/strong> o\u010dituje se neurolo\u0161kim problemima, upalom u ustima, anemijom, umorom, degenerativnim promjenama u \u017eiv\u010danom sustavu<\/li>\n\n\n\n<li><strong>Znakovi vi\u0161ka:<\/strong> nisu identificirani specifi\u010dni rizici visokog unosa, vitamin B12 op\u0107enito se smatra sigurnim \u010dak i u visokim dozama<\/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.hr\/blog\/wp-content\/uploads\/2022\/01\/IMG_7227-5-1124x751.jpeg\" alt=\"Vitamin B12 (kobalamin)\" class=\"wp-image-335253\" style=\"width:843px;height:563px\" title=\"Vitamin B12 (kobalamin)\" 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\">Gdje su ostali B vitamini?<\/h3>\n\n\n\n<p>Mo\u017eda ste primijetili da na popisu <strong>vitamina B<\/strong> nedostaju neki brojevi. To je zato \u0161to su neki od njih klasificirani kao takozvani pseudovitamini. Oni, dakle, nisu vitamini u pravom smislu rije\u010di. Po kemijskoj strukturi sli\u010dni su vitaminu, ali <strong>nisu esencijalne<\/strong> <strong>tvari.<\/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\">Vitamin C (askorbinska kiselina)<\/h3>\n\n\n\n<p><strong>Vitamin C ili askorbinska kiselina<\/strong> vitamin je topljiv u vodi koji je neophodan za pravilno funkcioniranje tijela. Najbolji na\u010din da unesete taj vitamin u tijelo <strong>jedenje je sirovog <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/voce-koliko-kalorija-i-koje-vitamine-i-minerale-ono-sadrzi\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>vo\u0107a i povr\u0107a<\/strong><\/a><strong>. <\/strong>Limun se \u010desto preporu\u010duje kao odli\u010dan izvor vitamina C, ali jeste li znali da<strong> paprika ima vi\u0161e tog vitamina? <\/strong>Me\u0111utim, sve dok jedete optimalnu koli\u010dinu bilo kojeg vo\u0107a ili povr\u0107a, ne morate se brinuti o nedostatku. <span class=\"tadv-color\" 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>Ali bilo je druk\u010dije, na primjer, za mornare, osobito u 15. stolje\u0107u, koji su uglavnom ovisili <strong>o mesu<\/strong> na svojim dugim putovanjima na moru. Na\u017ealost, takva jednoli\u010dna prehrana <strong>nije<\/strong> <strong>samo siroma\u0161na potrebnim vitaminom C.<\/strong> Budu\u0107i da nisu znali \u0161to bi to moglo uzrokovati, nesvjesno su pove\u0107ali <strong>rizik od skorbuta.<\/strong> Bolest je odnijela mnogo \u017ertava me\u0111u njima, ali na sre\u0107u, sad znamo kako je sprije\u010diti. Skorbut se uglavnom manifestira <strong>krvarenjem iz desni, ispod ko\u017ee i u<\/strong> <strong>unutarnjim organima.<\/strong> U dana\u0161njoj naprednoj populaciji bolest je vrlo rijetka, ali u pro\u0161losti je velik broj ljudi umro od nje. <span style=\"color: #ff6600\">[2] [4-6] [18-19] [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>Funkcije:<\/strong> vitamin C prvenstveno se povezuje s blagotvornim u\u010dincima na imunitet, \u017eiv\u010dani sustav i psihu. Me\u0111utim, to nisu njegove jedine funkcije. Tako\u0111er sudjeluje u za\u0161titi stanica od oksidativnog stresa, smanjenju umora, apsorpciji \u017eeljeza i pravilnom stvaranju kolagena (glavnog proteina koji \u010dini vezivno tkivo). Potonje je va\u017eno za ko\u017eu i pravilnu funkciju zuba, kostiju, hrskavice i krvnih \u017eila.<\/li>\n\n\n\n<li><strong>Izvori:<\/strong> ve\u0107ina vo\u0107a i povr\u0107a<\/li>\n\n\n\n<li><strong>Preporu\u010dena dnevna doza prema EFSA-i:<\/strong> 95 mg za \u017eene, 110 mg za mu\u0161karce<\/li>\n\n\n\n<li><strong>Preporu\u010dena dnevna doza prema DACH-u:<\/strong> 95 mg za \u017eene, 110 mg za mu\u0161karce<\/li>\n\n\n\n<li><strong>Znakovi nedostatka:<\/strong> modrice, otekline, suha kosa i ko\u017ea, gubitak kose, bol u zglobovima, sporo zacjeljivanje rana, lomljive kosti, pad imuniteta, pove\u0107an umor, krvarenje desni, u slu\u010daju dubokog nedostatka skorbut, \u0161to u ekstremnim slu\u010dajevima mo\u017ee zavr\u0161iti smr\u0107u<\/li>\n\n\n\n<li><strong>Znakovi vi\u0161ka:<\/strong> proljev, ve\u0107i rizik od bubre\u017enih kamenaca<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Saznajte vi\u0161e o vitaminu C u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/vitamin-c-sve-sto-o-njemu-morate-znati-dok-nije-kasno\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Vitamin C: sve \u0161to trebate znati o njemu prije nego \u0161to bude prekasno.<\/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=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/01\/MG_5422-1124x749.jpeg\" alt=\"Vitamin C (askorbinska kiselina)\" class=\"wp-image-335268\" style=\"width:843px;height:562px\" title=\"Vitamin C (askorbinska kiselina)\" 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=\"U_kojim_oblicima_mozemo_uzimati_vitamine\"><\/span>U kojim oblicima mo\u017eemo uzimati vitamine?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na svakom je od vas da odlu\u010di kako unositi vitamine u tijelo. Najbolja je opcija <strong>pokriti preporu\u010deni dnevni unos raznolikom i uravnote\u017eenom prehranom koja sve<\/strong> <strong>obuhva\u0107a.<\/strong> To ipak mo\u017ee predstavljati problem osobama s kalorijskim deficitom ili pojedincima koji izbjegavaju odre\u0111enu skupinu namirnica zbog bilo kojeg razloga, kao i osobama koje se hrane prvenstveno vrlo prera\u0111enom hranom. Ona mo\u017ee biti jako siroma\u0161na vitaminima i drugim mikronutrijentima. U tom slu\u010daju razmislite o uklju\u010divanju <strong>visokokvalitetnih dodataka prehrani.<\/strong>&nbsp;Dostupni su u mnogim oblicima, tako da postoji ne\u0161to za svakoga.<\/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>Oblici vitaminskih dodataka:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.hr\/vitamini\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kapsule i tablete<\/strong><\/a> \u2013 ne trebate ni\u0161ta pripremati, samo ih progutajte; mo\u017eete ih ponijeti bilo kamo sa sobom.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/cink-kelat-bisglicinat-100-tab-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u0160ume\u0107e tablete<\/strong><\/a> \u2013 obi\u010dno imaju odli\u010dan okus i mogu se uzimati kao dio va\u0161eg unosa vode.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/vitamin-c-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Dodaci u prahu<\/strong><\/a> \u2013 poput \u0161ume\u0107ih tableta, mogu poslu\u017eiti kao odli\u010dan dodatak va\u0161em unosu vode.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/yummies-multivitamin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Gumeni bomboni<\/strong><\/a> \u2013 idealni za one koji ne vole gutati tablete. Mogu djelovati i kao zdrava poslastica kad osjetite glad. Ali pazite na koli\u010dinu kako ne biste pojeli cijelo pakiranje odjednom.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/vitamin-c\/tekuci\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kapi<\/strong><\/a> \u2013 vrlo jednostavne za upotrebu. Mo\u017eete ih nakapati na \u017elicu, izravno u usta ili dodati u pi\u0107e. Isti\u010du se svojom brzom apsorpcijom.<\/li>\n\n\n\n<li><strong>Sprej<\/strong> \u2013 tako\u0111er se isti\u010de po jednostavnom doziranju i brzoj apsorpciji. Samo ga \u0161pricnite u usta i to je to.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/ulje-s-vitaminom-d-olmuhle-solling.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ulje<\/strong><\/a> \u2013 savr\u0161eno posebno za vitamine topljive u mastima. Mo\u017ee se konzumirati samostalno ili u kombinaciji s hranom.<\/li>\n\n\n\n<li>Intravenska primjena \u2013 oblik vitamina koji se daje u ruke stru\u010dnjacima.<\/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.hr\/blog\/wp-content\/uploads\/2022\/01\/najlepsi-multivitamin-1124x843-1.jpg\" alt=\"Oblici vitaminskih dodataka:\" class=\"wp-image-335282\" style=\"width:843px;height:632px\" title=\"Oblici vitaminskih dodataka:\" 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_sto_treba_paziti_kod_vitamina\"><\/span>Na \u0161to treba paziti kod vitamina?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kad je rije\u010d o vitaminima u svakodnevnom \u017eivotu, ne morate posebno paziti na to kako ih kombinirate. Bit \u0107e dovoljno da pripazite da nemate <strong>nedostatak<\/strong> jednog ili vi\u0161e vitamina, kako ne biste do\u0161li u stanje <strong>hipovitaminoze.<\/strong> Jednako tako, me\u0111utim, nije dobra ideja pretjerivati s vitaminima i poku\u0161ati ih <strong>uzimati previ\u0161e<\/strong>&nbsp;pod svaku cijenu. To mo\u017ee dovesti do <strong>hipervitaminoze,<\/strong> koja mo\u017ee imati sli\u010dne simptome kao i neke bolesti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Trudnice<\/strong> tako\u0111er trebaju biti na oprezu jer su <strong>specifi\u010dne vrijednosti za unos vitamina<\/strong> \u010desto postavljene u op\u0107im preporukama. Stoga svakako ne bi trebale udvostru\u010diti unos svega s bebom na putu. Tako bi mogle do\u017eivjeti <strong>negativne posljedice.<\/strong> Na primjer, <strong>pretjerani unos vitamina A<\/strong> ima teratogene u\u010dinke u prvih \u0161ezdeset dana nakon za\u010de\u0107a. To zna\u010di da razvoj organa embrija mo\u017ee biti poreme\u0107en. Kako bismo dobili bolju predod\u017ebu, pogledajmo za koji \u0107e postotak porasti potreba za odre\u0111enim vitaminima tijekom trudno\u0107e, prema EFSA-i.<\/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\">Za koji se postotak pove\u0107ava potreba za vitaminima tijekom trudno\u0107e?<\/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>Vitamin A: 7,7 %<\/li>\n\n\n\n<li>Vitamin D: 0 %<\/li>\n\n\n\n<li>Vitamin E: 0 %<\/li>\n\n\n\n<li>Vitamin K: 0 %<\/li>\n\n\n\n<li>Vitamin B1: 0 %<\/li>\n\n\n\n<li>Vitamin B2: 18,8 %<\/li>\n\n\n\n<li>Vitamin 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>Vitamin B5: 0 %<\/li>\n\n\n\n<li>Vitamin B6: 12,5 %<\/li>\n\n\n\n<li>Vitamin B7: 0 %<\/li>\n\n\n\n<li>Vitamin B9: 81,8 %<\/li>\n\n\n\n<li>Vitamin B12: 12,5 %<\/li>\n\n\n\n<li>Vitamin C: 10,5 %<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Ako \u017eelite saznati vi\u0161e o tome kako odabrati vitamine, ne biste trebali propustiti na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/liposomski-vitamini-i-minerali-pretjerani-hype-ili-revolucionarno-otkrice\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Liposomski vitamini i minerali \u2013 pretjerana reklama ili revolucionarno otkri\u0107e?<\/strong><\/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\"><span class=\"ez-toc-section\" id=\"Sto_biste_trebali_zapamtiti\"><\/span>\u0160to biste trebali zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao \u0161to mo\u017eete vidjeti u na\u0161em vodi\u010du za vitamine, <strong>optimalan unos tih tvari<\/strong> vrlo je va\u017ean za tijelo jer imaju izravan utjecaj na<strong> pravilno funkcioniranje tijela<\/strong>. U slu\u010daju da va\u0161em tijelu nedostaje vitamina ili ih, naprotiv, ima vi\u0161ak, budite uvjereni da \u0107e vam to vjerojatno dati do znanja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stoga poku\u0161ajte ne <strong>precijeniti ili podcijeniti<\/strong> svoj unos i pridr\u017eavajte se preporu\u010dene koli\u010dine. Velika je prednost to \u0161to mo\u017eete odabrati oblik koji vam odgovara prema va\u0161im \u017eeljama. Uz dovoljan unos svih potrebnih hranjivih tvari, mogli biste vidjeti kako neki od va\u0161ih dugogodi\u0161njih <strong>zdravstvenih<\/strong> (npr. umor) ili <strong>estetskih problema<\/strong> (smanjena kvaliteta kose ili noktiju) nestaju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nadamo se da vam je ovaj \u010dlanak pomogao da se malo bolje sna\u0111ete s vitaminima. Ako je tako, bilo bi nam drago da ga <strong>podijelite sa svojim prijateljima<\/strong> kako bi i oni pro\u0161irili svoje znanje o va\u017enosti vitamina.<\/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>U dana\u0161njem \u010dlanku pobli\u017ee \u0107emo pogledati vitamine. Re\u0107i \u0107emo vam kako su razvrstani, kolika je njihova potrebna dnevna koli\u010dina, \u0161to rade u tijelu i kako otkriti njihov nedostatak.<\/p>\n","protected":false},"author":100,"featured_media":335302,"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":[130],"tags":[6908,7550,7562,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-339722","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dodatci-prehrani","8":"tag-multivitamini-hr","9":"tag-vitamin-c-hr","10":"tag-vitamini-hr","11":"tag-zdravlje-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Potpuni vodi\u010d za vitamine: \u010demu slu\u017ee, kako znati kad vam ih nedostaje i koliko ih uzimati? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u0160to su vitamini, koja je preporu\u010dena dnevna koli\u010dina, kako prepoznati njihov manjak ili vi\u0161ak? 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