{"id":349389,"date":"2022-03-24T14:51:35","date_gmt":"2022-03-24T13:51:35","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=349389"},"modified":"2024-10-09T08:35:15","modified_gmt":"2024-10-09T06:35:15","slug":"trebate-li-zaista-uzimati-multivitamine","status":"publish","type":"post","link":"https:\/\/gymbeam.ba\/blog\/trebate-li-zaista-uzimati-multivitamine\/","title":{"rendered":"Trebate li zaista uzimati multivitamine?"},"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.ba\/blog\/trebate-li-zaista-uzimati-multivitamine\/#Multivitamini\" title=\"Multivitamini\">Multivitamini<\/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.ba\/blog\/trebate-li-zaista-uzimati-multivitamine\/#Zasto_je_vazno_uzimati_multivitamine\" title=\"Za\u0161to je va\u017eno uzimati multivitamine?\">Za\u0161to je va\u017eno uzimati multivitamine?<\/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.ba\/blog\/trebate-li-zaista-uzimati-multivitamine\/#Kako_odabrati_multivitamin\" title=\"Kako odabrati multivitamin?\">Kako odabrati multivitamin?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Trebamo li svi zapo\u010deti dan multivitaminskom tabletom? Postoje <strong>skupine ljudi<\/strong> kojima je<strong> suplementacija vitaminima i mineralima potrebnija vi\u0161e nego ostalima kako bi ostali zdravi<\/strong>. Jeste li i vi jedan od njih? Na tr\u017ei\u0161tu \u0107ete na\u0107i razne <a href=\"https:\/\/gymbeam.ba\/multivitamin\" class=\"ek-link\">multivitamine<\/a> i <a href=\"https:\/\/gymbeam.ba\/multimineral\" class=\"ek-link\">multiminerale<\/a> razli\u010ditog sastava i oblika. Dostupni su u obliku tableta, kapsula, napitaka, a sada i \u017eele bombona. Pro\u010ditajte o multivitaminima, njihovoj <strong>va\u017enosti tijekom razdoblja gripe,<\/strong> ali i p<strong>otencijalnim rizicima.<\/strong><\/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=\"Multivitamini\"><\/span>Multivitamini<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U svijetu suplemenata nai\u0107i \u0107ete na proizvode koji sadr\u017ee<strong> jedan nutrijent, kombinaciju<\/strong> nekoliko korisnih <strong>tvari,<\/strong> ali i \u010ditav <strong>niz nutrijenata<\/strong>. Pojam \u201emultivitamin\u201d obuhva\u0107a dodatke prehrani sa \u0161irokim rasponom<strong> vitamina, minerala<\/strong>, ali i drugih sastojaka. U pitanju je<strong> popularan i prakti\u010dan <\/strong>na\u010din nadopune potrebnih nutrijenata za pravilno funkcioniranje tijela. <span style=\"color:#ff6600\" class=\"tadv-color\">[1] [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Potrebno je uzimati <strong>13 vitamina<\/strong> da biste ostali zdravi. Moramo ih negdje nabaviti, uz dvije iznimke \u2013<strong> vitamin D i B3<\/strong>, koje tijelo <strong>mo\u017ee stvoriti pod odre\u0111enim uvjetima<\/strong>. Ovo je popis vitamina i njihov preporu\u010deni dnevni unos \u2013 <strong>referentna vrijednost nutrijenata<\/strong> (NRV)<span style=\"color:#ff6600\" class=\"tadv-color\"> [2] [3] [5]:<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table caption-align-center is-style-regular\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">REFERENTNA VRIJEDNOST NUTRIJENATA (NRV)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Vitamin A<\/td><td class=\"has-text-align-center\" data-align=\"center\">800 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vitamin C<\/td><td class=\"has-text-align-center\" data-align=\"center\">80 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vitamin D<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vitamin E<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vitamin K<\/td><td class=\"has-text-align-center\" data-align=\"center\">75 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vitamin B1 (tiamin)<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,1 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vitamin B2 (riboflavin)<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,4 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vitamin B3 (niacin)<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vitamin B5 (pantotenska kiselina)<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vitamin B6<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,4 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vitamin B7 (biotin)<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vitamin B9 (folna kiselina)<\/td><td class=\"has-text-align-center\" data-align=\"center\">200 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vitamin B12<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,5 \u03bcg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jo\u0161 uvijek nismo spomenuli minerale koji su tako\u0111er va\u017eni za ljude. Podijeljeni su na <strong>glavne i elemente u tragovima<\/strong> jer se u<strong> razli\u010ditim koli\u010dinama<\/strong> nalaze u ljudskom tijelu. Kako biste mogli bolje zamisliti, predstavljamo ih u sa\u017eetoj tablici <span style=\"color:#ff6600\" class=\"tadv-color\">[4]:<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table caption-align-center is-style-regular\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Glavni minerali<\/th><th class=\"has-text-align-center\" data-align=\"center\">Elementi u tragovima<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Klorid<\/td><td class=\"has-text-align-center\" data-align=\"center\">Fluorin<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kalij<\/td><td class=\"has-text-align-center\" data-align=\"center\">Krom<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fosfor<\/td><td class=\"has-text-align-center\" data-align=\"center\">Jod<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Magnezij<\/td><td class=\"has-text-align-center\" data-align=\"center\">Mangan<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sumpor<\/td><td class=\"has-text-align-center\" data-align=\"center\">Bakar<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Natrij<\/td><td class=\"has-text-align-center\" data-align=\"center\">Molibden<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kalcij<\/td><td class=\"has-text-align-center\" data-align=\"center\">Selenij<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">Cink<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u017deljezo<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bilo bi izvrsno i <strong>idealno<\/strong> uzimati sve nutrijente u odgovaraju\u0107im koli\u010dinama<strong> iz prehrane<\/strong>. Poku\u0161ajte na primjer razmisliti o prehrani u posljednjih mjesec dana. Jeste li konzumirali dovoljno <strong>vo\u0107a, povr\u0107a, cjelovitih \u017eitarica i izvora proteina?<\/strong> Ako je odgovor da, iskreno vam \u010destitamo i mo\u017eda \u010dak i zavidimo, jer veliki dio dru\u0161tva iz razli\u010ditih razloga nije u stanju zadovoljiti potrebe za nutrijentima iz prehrane. U ovom su slu\u010daju <strong><a href=\"https:\/\/gymbeam.ba\/multivitamin-vitality-complex-60-tab-gymbeam.html\" class=\"ek-link\">multivitamini<\/a><\/strong> prakti\u010dno rje\u0161enje za nadopunu vitamina i minerala. [1]<\/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=\"Zasto_je_vazno_uzimati_multivitamine\"><\/span>Za\u0161to je va\u017eno uzimati multivitamine?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bilo bi idealno uzimati vitamine i minerale iz prehrane, poput vo\u0107a, povr\u0107a i ostalih potrebnih sastojaka.<strong> Je li va\u0161a prehrana zaista toliko uravnote\u017eena<\/strong> i kontrolirate li<strong> unos svih minerala i vitamina? Multivitamini su prakti\u010dno rje\u0161enje,<\/strong> ne morate kontrolirati koli\u010dinu vitamina C ili \u017eeljeza u prehrani, jer se nalaze izravno na ambala\u017ei proizvoda. Izme\u0111u ostalog, konzumiranje vo\u0107a i povr\u0107a je izvrsno, ali<strong> starenjem se pove\u0107avaju na\u0161e nutritivne potrebe,<\/strong> a istovremeno tijelo ima <strong>ve\u0107i problem s apsorpcijom nutrijenata. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[21] <\/span>Na kraju, ali ne i najmanje va\u017eno,<strong> odre\u0111ena vrsta prehrane, poput veganstva<\/strong> ili<strong> pote\u0161ko\u0107e s apsorpcijom odre\u0111enih nutrijenata<\/strong> iz prehrane mogu biti razlog nedostatka nutrijenata.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"6322,49306,49300,5250,6503,29851,29401,29945,36631,36685,29676\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<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=\"Kako_odabrati_multivitamin\"><\/span>Kako odabrati multivitamin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ponuda je \u0161iroka, ambala\u017ea raznobojna, ali <strong>doze su im razli\u010dite. <\/strong>Kako prepoznati najbolji multivitamin za nadokna\u0111ivanje nutrijenata koji nedostaju? Neki ljudi vi\u0161e vole tablete, drugi \u0107e zasigurno vi\u0161e voljeti pi\u0107e ili gumene medvjedi\u0107e. Kona\u010dna odluka ovisi o vama, ali svejedno imamo nekoliko savjeta koji \u0107e vam pomo\u0107i da donesete odluku o odabiru multivitamina.<span style=\"color:#ff6600\" class=\"tadv-color\"> [6] [7]<\/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>Pro\u010ditajte sadr\u017eaj sastojaka <\/strong>\u2013 osim broja nutrijenata koji se nalaze u multivitaminu, trebali biste<strong> provjeriti i njihov sadr\u017eaj<\/strong>. Zatim se odlu\u010dite izme\u0111u <strong>RDA <\/strong>proizvoda (preporu\u010dena prehrambena koli\u010dina) s koli\u010dinom aktivnih sastojaka. Kratica<strong> RDA ili AI <\/strong>(adekvatan unos) odnosi se na<strong> razinu nutrijenata<\/strong> koje je potrebno uzimati da bi se <strong>odr\u017ealo dobro zdravlje<\/strong>. Uzimanje dodataka prehrani koji prelaze preporu\u010dene dnevne doze mo\u017ee imati nuspojave.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ali kako \u0107emo znati je li doza previsoka?<\/strong><\/p>\n\n\n\n<p>Osim toga, preporu\u010deni dnevni unos vitamina C je 80 mg, a nekoliko dodataka prehrani sadr\u017ei 500 ili 1000 mg. Pored preporu\u010dene dnevne doze, postoji <strong>podno\u0161ljiva gornja granica <\/strong>(UL), vrijednost <strong>najve\u0107e mogu\u0107e doze<\/strong> bez opasnosti. Ovo ograni\u010denje mo\u017ee u nekim slu\u010dajevima biti prili\u010dno daleko od preporu\u010dene doze. Stoga mo\u017eete uzimati odre\u0111ene vitamine i minerale u razinama ve\u0107im od RDA.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Gornja granica vitamina C <\/strong>je, na primjer, <strong>2000 mg, cinka 40 mg i vitamina B6 100 mg dnevno<\/strong>. Uz to, <strong>neke gornje granice<\/strong> povezane su<strong> samo sa suplementacijom i ne postoje u prirodnim izvorima,<\/strong> poput <strong>vitamina B3, <a href=\"https:\/\/gymbeam.ba\/magnezij\" class=\"ek-link\">magnezija<\/a> ili folne kiseline.<\/strong> U drugim slu\u010dajevima morate uzeti u obzir sve izvore, uklju\u010duju\u0107i prehranu. Imajte na umu da se <strong>gornje i preporu\u010dene doze <\/strong>mogu <strong>razlikovati kod odraslih, djece, starijih osoba<\/strong>, a mo\u017eda i kod <strong>trudnica i dojilja.<\/strong> I sada najva\u017enije, neki nutrijenti imaju<strong> gornju granicu blizu preporu\u010dene <\/strong>i njihov <strong>visok unos<\/strong> mo\u017ee biti opasan za tijelo, poput vitamina <strong>A, E, K<\/strong>, ali i <strong>selenija i \u017eeljeza.<\/strong><\/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>Broj tableta vs. broj doza \u2013 broj kapsula ili tableta<\/strong> \u010desto se navodi na ambala\u017ei proizvoda. Imajte na umu da 90 tableta<strong> ne zna\u010di nu\u017eno 90 doza. <\/strong>Mo\u017ee izgledati dobro u spektru proizvoda, ali ako je, na primjer, dnevna doza 3 tablete, cijelo \u0107e vam pakiranje trajati mjesec dana.<\/li>\n\n\n\n<li><strong>CIjena vs. kvaliteta <\/strong>\u2013 cijena multivitamina mo\u017ee se puno razlikovati, pa poku\u0161ajte pa\u017eljivo procijeniti svoje prioritete ovisno o cijeni, tako da ne pla\u0107ate nepotrebno lijepu ambala\u017eu i sastojke koji vam nisu potrebni.<\/li>\n\n\n\n<li><strong>Odaberite kvalitetne proizvo\u0111a\u010de <\/strong>\u2013 multivitamini se mogu razlikovati od ostalih suplemenata po tome \u0161to njihovo konzumiranje mo\u017eda ne\u0107e imati tako o\u010dit u\u010dinak kao, na primjer, kod tableta za spavanje, gdje mo\u017eete odmah procijeniti njihov u\u010dinak. U kvalitetu proizvoda se mo\u017eete uvjeriti i na temelju<strong> reputacije proizvo\u0111a\u010da<\/strong>. U dana\u0161nje vrijeme nije te\u0161ko pogledati razne recenzije, <strong>forume <\/strong>i potpuno provjeriti tvrtku.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\/2020\/10\/ako-si-vybrat-multivitamin-1124x843.jpg\" alt=\"kako odabrati multivitamin\" class=\"wp-image-191190\" style=\"width:843px;height:632px\" title=\"kako odabrati multivitamin\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/ako-si-vybrat-multivitamin-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/ako-si-vybrat-multivitamin-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/ako-si-vybrat-multivitamin-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/ako-si-vybrat-multivitamin.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Tko bi trebao uzimati multivitamine?<\/h3>\n\n\n\n<p>Svatko od nas ponekad treba dopuniti vitamine i minerale, bilo da je to nakon uzimanja antibiotika, <strong>nedovoljne prehrane<\/strong> ili iz drugih razloga. Me\u0111utim, postoje skupine ljudi kojima su multivitamini posebno potrebni. <span style=\"color:#ff6600\" class=\"tadv-color\">[6] [8] [9] [18]:<\/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>Trudnice i dojilje <\/strong>\u2013 trudnicama se \u010desto preporu\u010duje suplementacija, na primjer,<strong> folnom kiselinom<\/strong>, jer ona smanjuje rizik od poreme\u0107aja neuralne cijevi. Me\u0111utim, ova kategorija \u017eena trebala bi se <strong>posavjetovati sa svojim lije\u010dnikom<\/strong> o unosu nutrijenata, jer nemaju svi vitamini pozitivan u\u010dinak na nju, na primjer, <strong>vitamin A<\/strong> je opasan tijekom trudno\u0107e zbog mogu\u0107nosti<strong> kongenitalnih poreme\u0107aja fetusa.<\/strong><\/li>\n\n\n\n<li>Dojen\u010dad (djelomi\u010dno i isklju\u010divo).<\/li>\n\n\n\n<li><strong>Starije osobe<\/strong> \u2013<strong> uglavnom im treba vitamin B12, kalcij i vitamin D.<\/strong><\/li>\n\n\n\n<li><strong>Vegetarijanci i vegani <\/strong>\u2013 ovim prehranama mo\u017ee nedostajati<strong> vitamin D, \u017eeljezo, cink, kalcij <\/strong>ili <strong>omega-3 <\/strong>masne kiseline. Saznajte vi\u0161e u na\u0161em \u010dlanku Koji hranjivi sastojci najvi\u0161e nedostaju veganima i kako da ih nadopune?<\/li>\n\n\n\n<li><strong>Sporta\u0161i <\/strong>\u2013 Vitamini i minerali potrebni su svakome od nas, sporta\u0161i nisu iznimka. Vitamini i minerali prisutni su u nekoliko procesa povezanih s <strong>metabolizmom, pretvaranjem hrane <\/strong>u energiju ili s<strong> kostima i kolagenom.<\/strong> Prema nekim istra\u017eivanjima, sporta\u0161i bi trebal<strong>i pove\u0107ati unos vitamina<\/strong> zbog <strong>visoke razine aktivnosti.<\/strong> S druge strane,<strong> ne postoje smjernice<\/strong> i preporuke za razli\u010dit unos vitamina namijenjenih sporta\u0161ima. Suplementi s vitaminima i mineralima ne\u0107e pobolj\u0161ati va\u0161e performanse, ali njihov nedostatak mo\u017ee rezultirati slabijim performansama.<\/li>\n\n\n\n<li><strong>Osobe s lo\u0161om apsorpcijom nutrijenata<\/strong> (malapsorpcija) <strong>ili dijagnosticiranim prehrambenim nedostacima.<\/strong><\/li>\n\n\n\n<li><strong>Osobe s ograni\u010denim pristupom hrani<\/strong><\/li>\n\n\n\n<li><strong>Ljudi s \u017eelu\u010danom premosnicom<\/strong><\/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\">Mane i rizici multivitamina<\/h3>\n\n\n\n<p>Ve\u0107 smo spomenuli da bi se trudnice i dojilje trebale konzultirati sa stru\u010dnjakom o unosu vitamina i minerala zbog koli\u010dine vitamina A. Op\u0107enito, <strong>multivitamini <\/strong>su <strong>sigurni,<\/strong> ali postoji <strong>nekoliko potencijalnih rizika<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[10] [11]:<\/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>Pove\u0107ani unos<strong> vitamina D i kalcija <\/strong>mo\u017ee uzrokovati <strong>bubre\u017eni kamenac<\/strong>.<\/li>\n\n\n\n<li><strong>Visoke doze vitamina B6 <\/strong>tijekom dugog razdoblja (godinu dana i du\u017ee) povezane su s <strong>o\u0161te\u0107enjem \u017eivaca.<\/strong><\/li>\n\n\n\n<li>Visok unos <strong>beta karotena<\/strong> kod pu\u0161a\u010da povezan je s ve\u0107im rizikom od<strong> raka plu\u0107a<\/strong>. Suplementacija beta karotenom mo\u017ee utjecati na apsorpciju ostalih karotenoida iz prehrane, kojih ima vi\u0161e od 600.<\/li>\n\n\n\n<li>Visoke doze <strong>vitamina E<\/strong> dovode do <strong>mo\u017edanog udara<\/strong>, a suplementacija ovim vitminom povezana je s ve\u0107im rizikom od zatajenja srca i smrti.<\/li>\n\n\n\n<li><strong>Vitamin K <\/strong>utje\u010de na antikoagulacijski u\u010dinak<strong> razrje\u0111ivanja krvi.<\/strong><\/li>\n\n\n\n<li><strong>Mineral \u017eeljezo<\/strong> va\u017ean je za ljude, ali treba ga koristiti u slu\u010daju <strong>nedostatka ili definirane potrebe<\/strong>. Suplementacija \u017eeljezom va\u017ena je u slu\u010daju ispodprosje\u010dne razine \u017eeljeza uzrokovane obilnim<strong> menstruacijama<\/strong> ili <strong>trudno\u0107om<\/strong>. Me\u0111utim, postoje i dokazi da prekomjerni unos \u017eeljeza nosi ve\u0107i rizik od<strong> sr\u010danih i neurodegenerativnih bolesti<\/strong>, kao i<strong> raka debelog crijeva<\/strong> uzrokovanog <strong>pove\u0107anim zalihama \u017eeljeza.<\/strong><\/li>\n\n\n\n<li>Opasne su vrlo niske i visoke doze<strong> selenija. <\/strong>Na primjer, pove\u0107ane doze povezane su s nekoliko bolesti \u2013 <strong>dijabetesom, rakom prostate ili amiotrofi\u010dnom lateralnom sklerozom<\/strong> (ALS).<\/li>\n\n\n\n<li><strong>Ne preporu\u010duje se suplementacija <\/strong>mineralom<strong> bakrom<\/strong> jer je njegov vi\u0161ak povezan s<strong> pove\u0107anim rizikom od Alzheimerove bolesti <\/strong>ili pove\u0107anjem<strong> ukupne smrtnosti i raka.<\/strong><\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prema studiji iz <strong>2016. godine<\/strong>, uzimanje visokih doza dodataka prehrani koji sadr\u017ee<strong> vitamine A, E, D, C i folnu kiselinu <\/strong>nije uvijek korisno. \u0160to je jo\u0161 gore, to mo\u017ee biti i lo\u0161e za va\u0161e zdravlje. Mnogi su ljudi uvjereni u maksimalnu sigurnost multivitamina, ali zdravstvene <strong>posljedice dugotrajnog uzimanja prevelikih doza <\/strong>multivitamina <strong>nisu poznate.<\/strong> Prema znanstvenicima, razumno je <strong>ograni\u010diti unos<\/strong> ovih <strong>vitamina<\/strong> na one koji nam <strong>nedostaju. <\/strong>[12]<\/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\">Avitaminoza i \nhipervitaminoza\n<\/h4>\n\n\n\n<p>Ove dvije rije\u010di povezane su s razinama vitamina u tijelu, \u010dije zna\u010denje i razliku bi svatko od nas trebao znati. <span style=\"color:#ff6600\" class=\"tadv-color\">[19] [20]<\/span><\/p>\n\n\n\n<p><strong>Avitaminoza \u2013<\/strong> stanje uzrokovano <strong>nedostatkom<\/strong> jednog ili vi\u0161e esencijalnih vitamina.<\/p>\n\n\n\n<p><strong>Hipervitaminoza <\/strong>\u2013 stanje uzrokovano<strong> pretjeranim unosom<\/strong> jednog ili vi\u0161e vitamina.<\/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\">Jesu li bolji multivitamini ili jednokomponentni suplementi?<\/h3>\n\n\n\n<p><strong>Multivitamini nisu rje\u0161enje za lo\u0161 \u017eivotni stil.<\/strong> Bolje je jesti <strong>svje\u017eu hranu i pridr\u017eavati se uravnote\u017eene prehrane <\/strong>kako biste ostali zdravi. Ako se bojite <strong>nedostatka nutrijenata<\/strong>, poku\u0161ajte zapisati prehranu za jedan dan i <strong>provjerite sadr\u017eaj nutrijenata. <\/strong>Naporno je, ali imat \u0107ete barem malu predod\u017ebu o tome koliko je<strong> (ne)uravnote\u017eena va\u0161a prehrana<\/strong>. Tako\u0111er mo\u017eete <strong>napraviti krvni test<\/strong> kako biste to\u010dno vidjeli razinu nutrijenata. <span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nedostaje li vam jedan ili dva nutrijenta? Ve\u0107inu <strong>mikronutrijenata<\/strong>, vitamina i minerala mo\u017eete kupiti zasebno. Dakle, ako vam nedostaje odre\u0111eni vitamin, <strong>bolje <\/strong>je to rije\u0161iti u <strong>obliku jednokomponentnog proizvoda.<\/strong> Njegov deficit mo\u017eete rije\u0161iti i multivitaminima, ali ra\u010dunajte na \u010dinjenicu da <strong>sadr\u017ee i sastojke koji vam trenutno nisu potrebni.<\/strong> Ako niste u mogu\u0107nosti odlu\u010diti ho\u0107ete li odabrati zasebne suplemente ili niz nutrijenata, posavjetujte se sa svojim lije\u010dnikom.<span style=\"color:#ff6600\" class=\"tadv-color\"> [6] [8]<\/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\">Multivitamini tijekom razdoblja gripe<\/h3>\n\n\n\n<p>Konzumacija multivitamina \u010desto je povezana s<strong> razdobljem gripe<\/strong>, prevencijom protiv gripe i prehlade te ja\u010danjem imuniteta. Pitanje je koje su <strong>komponente <a href=\"https:\/\/gymbeam.ba\/vitality-complex-drink-gymbeam.html\" class=\"ek-link\">multivitamina<\/a> najbolje<\/strong> u borbi protiv \u201ekihanjea i curenjea iz nosa\u201d. Prema savjetniku za prehranu, <strong>vitamini A, C i D3, <\/strong>kao i<strong> cink i <a href=\"https:\/\/gymbeam.ba\/yummies-probiotici-gymbeam.html\" class=\"ek-link\">probiotici<\/a><\/strong>, korisni su za jak imunitet. <span style=\"color:#ff6600\" class=\"tadv-color\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Vitamin C <\/strong>je vjerojatno najpopularniji vitamin protiv prehlade i gripe. Zanimljivo je da prema istra\u017eivanjima vitamin C nije <strong>funkcionalan kao prevencija protiv prehlade.<\/strong> Izvrstan je <strong>tijekom lije\u010denja<\/strong>, prema istra\u017eivanjima<strong> smanjuje trajanje prehlade za 24-36 sati,<\/strong> ali postoje i studije koje tvrde da ve\u0107e doze vitamina C nemaju pozitivne u\u010dinke. Me\u0111utim, vitamin C mo\u017ee biti koristan u <strong>prevenciji protiv prehlade <\/strong>za ljude \u010diji je <strong>trening zahtjevan <\/strong>ili one koji su bili izlo\u017eeni<strong> hladnom vremenu<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[14]<\/span> Saznajte vi\u0161e o suplementima koji poma\u017eu protiv gripe i prehlade u \u010dlanku <a href=\"https:\/\/gymbeam.ba\/blog\/koji-dodaci-prehrani-vam-mogu-pomoci-u-borbi-protiv-gripe-i-prehlade\/\" class=\"ek-link\">Koji dodaci prehrani vam mogu pomo\u0107i u borbi protiv gripe i prehlade?<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1034\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2019-12-28-at-12.00.16-6u-1034x1124.jpeg\" alt=\"Vitamin C 1000 mg - GymBeam\" class=\"wp-image-191863\" style=\"width:776px;height:843px\" title=\"multivitamin tijekom razdoblja gripe\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2019-12-28-at-12.00.16-6u-1034x1124.jpeg 1034w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2019-12-28-at-12.00.16-6u-368x400.jpeg 368w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2019-12-28-at-12.00.16-6u.jpeg 1047w\" sizes=\"auto, (max-width: 1034px) 100vw, 1034px\" \/><\/figure>\n<\/div>\n\n\n<p>Suplementacija cinkom poma\u017ee u smanjenju simptoma prehlade. Studija iz 2016. godine navodi da <strong>nedostatak cinka slabi imunolo\u0161ki sustav<\/strong>, \u0161to smanjuje sposobnost borbe protiv infekcija. Prema istra\u017eivanju iz 2011. godine, bolesni ispitanici koji su uzimali cink imali su <strong>kra\u0107i tijek prehlade<\/strong>, a istovremeno su im <strong>simptomi bili manje izra\u017eeni.<\/strong> [15] [16] [17]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite podr\u017eati svoje zdravlje, <strong>crijevne bakterije u probioticima, <a href=\"https:\/\/gymbeam.ba\/echinacea-gymbeam.html\" class=\"ek-link\">ehinaceja<\/a> ili \u010de\u0161njak i ginseng <\/strong>tako\u0111er vam mogu pomo\u0107i. [14] [15] Ako \u017eelite za\u0161titu od prehlade i gripe, poku\u0161ajte se usredoto\u010diti na <strong>multivitamine koji sadr\u017ee ove komponente. <\/strong>Odre\u0111ene studije dokazuju njihovu va\u017enost, ali ne garantiraju da se sigurno ne\u0107ete razboljeti. Pro\u010ditajte \u010dlanak Probiotici: va\u017enost korisnih bakterija za imunitet i op\u0107e zdravlje sporta\u0161a.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\/2020\/10\/vitaminy-pri-prechladnuti-1124x749.jpg\" alt=\"vitamini protiv prehlade\" class=\"wp-image-191255\" style=\"width:843px;height:562px\" title=\"vitamini protiv prehlade\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/vitaminy-pri-prechladnuti-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/vitaminy-pri-prechladnuti-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/vitaminy-pri-prechladnuti-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/vitaminy-pri-prechladnuti.jpg 2000w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p><strong>Multivitamini su prakti\u010dni na\u010din<\/strong> nadopunjavanja <strong>razine vitamina i minerala.<\/strong> Me\u0111utim, to ne zna\u010di da bi ih svatko od nas trebao koristiti dulje vrijeme. Postoje skupine ljudi kojima su va\u017enije. Ipak, poma\u017eu vam da dobijete potrebne nutrijente tijekom razdoblja gripe, ali nemaju  \u010dudesan u\u010dinak na sve bolesti. Stoga je jo\u0161 uvijek to\u010dno da je prehrana idealan izvor nutrijenata. Ali tko u dana\u0161nje u\u017eurbano vrijeme ima vremena<strong> temeljito provjeravati sadr\u017eaj nutrijenata<\/strong> u prehrani? U ovom slu\u010daju multivitamini \u0107e vam pomo\u0107i. Me\u0111utim, ne kupujte prvi proizvod koji prona\u0111ete, ve\u0107 pa\u017eljivo razmotrite prednosti i nedostatke proizvoda. Nadamo se da smo jo\u0161 jednom obogatili va\u0161e znanje i da ste nau\u010dili sve va\u017eno o multivitaminima. \u017delite li da<strong> va\u0161i prijatelji znaju o ovoj temi?<\/strong> Slobodno <strong>podr\u017eite \u010dlanak dijeljenjem.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\/2020\/10\/najlepsi-multivitamin-1124x843.jpg\" alt=\"najbolji multivitamin\" class=\"wp-image-191242\" style=\"width:843px;height:632px\" title=\"najbolji multivitamin\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/najlepsi-multivitamin-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/najlepsi-multivitamin-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/najlepsi-multivitamin-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/najlepsi-multivitamin.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\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\"><a href=\"https:\/\/gymbeam.com\/vitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/minerals-1\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMinerals\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Prakti\u010dni su i dostupni, ali trebamo li svi stalno uzimati multivitamine? Saznajte tko bi trebao razmotriti uzimanje multivitamina i kako odabrati prave.<\/p>\n","protected":false},"author":25,"featured_media":191878,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[3697],"tags":[6498,6906,7560,7620],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-349389","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dodatci-prehrani-bs","8":"tag-dodaci-prehrani","9":"tag-multivitamini","10":"tag-vitamini","11":"tag-zdravlje","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>Trebate li zaista uzimati multivitamine? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Prakti\u010dni su i dostupni, ali trebamo li svi stalno uzimati multivitamine? 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