{"id":396232,"date":"2022-10-07T10:00:00","date_gmt":"2022-10-07T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=396232"},"modified":"2023-03-28T11:50:01","modified_gmt":"2023-03-28T09:50:01","slug":"vitamin-d-a-vse-co-o-nem-potrebujete-vedet","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/vitamin-d-a-vse-co-o-nem-potrebujete-vedet\/","title":{"rendered":"Vitam\u00edn D: Pro\u010d je tak d\u016fle\u017eit\u00fd, co zp\u016fsobuje nedostatek a jak ho doplnit?"},"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.cz\/blog\/vitamin-d-a-vse-co-o-nem-potrebujete-vedet\/#Co_je_vitamin_D\" title=\"Co je vitam\u00edn D?\">Co je vitam\u00edn D?<\/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.cz\/blog\/vitamin-d-a-vse-co-o-nem-potrebujete-vedet\/#Proc_je_vitamin_D_tak_dulezity\" title=\"Pro\u010d je vitam\u00edn D tak d\u016fle\u017eit\u00fd?\">Pro\u010d je vitam\u00edn D tak d\u016fle\u017eit\u00fd?<\/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.cz\/blog\/vitamin-d-a-vse-co-o-nem-potrebujete-vedet\/#Nedostatek_vitaminu_D\" title=\"Nedostatek vitam\u00ednu D\">Nedostatek vitam\u00ednu D<\/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.cz\/blog\/vitamin-d-a-vse-co-o-nem-potrebujete-vedet\/#Projevy_nedostatku_vitaminu_D\" title=\"Projevy nedostatku vitam\u00ednu D\">Projevy nedostatku vitam\u00ednu D<\/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.cz\/blog\/vitamin-d-a-vse-co-o-nem-potrebujete-vedet\/#3_zivotni_oblasti_se_kterymi_vam_muze_dostatecny_prijem_vitaminu_D_pomoci\" title=\"3 \u017eivotn\u00ed oblasti, se kter\u00fdmi v\u00e1m m\u016f\u017ee dostate\u010dn\u00fd p\u0159\u00edjem vitam\u00ednu D pomoci&nbsp;\">3 \u017eivotn\u00ed oblasti, se kter\u00fdmi v\u00e1m m\u016f\u017ee dostate\u010dn\u00fd p\u0159\u00edjem vitam\u00ednu D pomoci&nbsp;<\/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.cz\/blog\/vitamin-d-a-vse-co-o-nem-potrebujete-vedet\/#1_Podporite_fyzicke_zdravi\" title=\"1. Podpo\u0159\u00edte fyzick\u00e9 zdrav\u00ed\">1. Podpo\u0159\u00edte fyzick\u00e9 zdrav\u00ed<\/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.cz\/blog\/vitamin-d-a-vse-co-o-nem-potrebujete-vedet\/#2_Prispejete_k_zachovani_kognitivnich_funkci_a_dusevniho_zdravi\" title=\"2. P\u0159isp\u011bjete k zachov\u00e1n\u00ed kognitivn\u00edch funkc\u00ed a du\u0161evn\u00edho zdrav\u00ed\">2. P\u0159isp\u011bjete k zachov\u00e1n\u00ed kognitivn\u00edch funkc\u00ed a du\u0161evn\u00edho zdrav\u00ed<\/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.cz\/blog\/vitamin-d-a-vse-co-o-nem-potrebujete-vedet\/#3_Prispejete_k_lepsimu_sportovnimu_vykonu\" title=\"3. P\u0159isp\u011bjete k lep\u0161\u00edmu sportovn\u00edmu v\u00fdkonu\">3. P\u0159isp\u011bjete k lep\u0161\u00edmu sportovn\u00edmu v\u00fdkonu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.cz\/blog\/vitamin-d-a-vse-co-o-nem-potrebujete-vedet\/#Jak_doplnit_vitamin_D\" title=\"Jak doplnit vitam\u00edn D?\">Jak doplnit vitam\u00edn D?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.cz\/blog\/vitamin-d-a-vse-co-o-nem-potrebujete-vedet\/#Doporuceny_denni_prijem_vitaminu_D\" title=\"Doporu\u010den\u00fd denn\u00ed p\u0159\u00edjem vitam\u00ednu D\">Doporu\u010den\u00fd denn\u00ed p\u0159\u00edjem vitam\u00ednu D<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.cz\/blog\/vitamin-d-a-vse-co-o-nem-potrebujete-vedet\/#Zaverecne_shrnuti_K_cemu_slouzi_vitamin_D\" title=\"Z\u00e1v\u011bre\u010dn\u00e9 shrnut\u00ed: K \u010demu slou\u017e\u00ed vitam\u00edn D?&nbsp;\">Z\u00e1v\u011bre\u010dn\u00e9 shrnut\u00ed: K \u010demu slou\u017e\u00ed vitam\u00edn D?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.cz\/blog\/vitamin-d-a-vse-co-o-nem-potrebujete-vedet\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Vitam\u00edn D, zn\u00e1m\u00fd tak\u00e9 jako slune\u010dn\u00ed vitam\u00edn, je l\u00e1tka, o kter\u00e9 v posledn\u00ed dob\u011b sly\u0161\u00edme \u010d\u00edm d\u00e1l \u010dast\u011bji. A nen\u00ed se \u010demu divit. Z v\u00fdzkum\u016f vypl\u00fdv\u00e1, \u017ee <strong>t\u00e9m\u011b\u0159 polovina populace m\u00e1 nedostatek tohoto vitam\u00ednu,<\/strong> co\u017e s sebou nese \u0159adu zdravotn\u00edch rizik. Mezi n\u011b pat\u0159\u00ed nap\u0159\u00edklad negativn\u00ed vliv na stav kost\u00ed, \u010dinnost sval\u016f, imunitn\u00ed syst\u00e9m a celkov\u00e9 zdrav\u00ed organismu. Je tak v z\u00e1jmu ka\u017ed\u00e9ho z n\u00e1s, aby si hl\u00eddal dostate\u010dn\u00fd p\u0159\u00edjem vitam\u00ednu D.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nejlep\u0161\u00edm p\u0159irozen\u00fdm zdrojem t\u00e9to mikro\u017eiviny je slune\u010dn\u00ed z\u00e1\u0159en\u00ed. <\/strong>Toho ale nen\u00ed v pr\u016fb\u011bhu roku v\u017edy dostatek a nem\u016f\u017eeme se na n\u011bj \u00fapln\u011b spolehnout. Kdy\u017e nav\u00edc tr\u00e1v\u00edme v\u011bt\u0161inu dne uvnit\u0159 budov a venku se ma\u017eeme kr\u00e9my s vysok\u00fdm SPF, je men\u0161\u00ed pravd\u011bpodobnost, \u017ee UVB paprsky ud\u011blaj\u00ed svou pr\u00e1ci a pomohou n\u00e1m s vytvo\u0159en\u00edm vitam\u00ednu D v t\u011ble.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Proto je pak o to d\u016fle\u017eit\u011bj\u0161\u00ed db\u00e1t na dostate\u010dn\u00fd p\u0159\u00edjem vitam\u00ednu D ze stravy a p\u0159\u00edpadn\u011b suplement\u016f.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_vitamin_D\"><\/span>Co je vitam\u00edn D?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/vitamin-d\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitam\u00edn D<\/strong><\/a> pat\u0159\u00ed mezi <strong>vitam\u00edny rozpustn\u00e9 v tuc\u00edch.<\/strong> Ty pro svou spr\u00e1vnou vst\u0159ebatelnost sice pot\u0159ebuj\u00ed sou\u010dasn\u00fd p\u0159\u00edjem tuk\u016f, ale na druhou stranu maj\u00ed v\u00fdhodu v tom, \u017ee se dok\u00e1\u017eou v t\u011ble ulo\u017eit do tukov\u00e9 tk\u00e1n\u011b. Ta pak funguje jako z\u00e1sob\u00e1rna t\u011bchto l\u00e1tek. Nev\u00fdhodou t\u00e9to vlastnosti je riziko p\u0159ed\u00e1vkov\u00e1n\u00ed, kter\u00e9 u vitam\u00ednu rozpustn\u00fdch ve vod\u011b tolik nehroz\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>&nbsp;V p\u0159\u00edrod\u011b se nach\u00e1z\u00ed ve dvou form\u00e1ch, kter\u00e9 slou\u017e\u00ed jako prekurzory tohoto vitam\u00ednu.<\/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\"><strong>Jak\u00e9 jsou formy vitam\u00ednu D?&nbsp;<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/gymbeam.cz\/vegetariansky-vitamin-d-1000-iu-now-foods.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ergokalciferol (vitam\u00edn D2):<\/strong><\/a> Nach\u00e1z\u00ed se zejm\u00e9na v rostlinn\u00fdch zdroj\u00edch vitam\u00ednu D.&nbsp;<\/li><li><a href=\"https:\/\/gymbeam.cz\/vitamin-d3-2000-iu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cholekalciferol (vitam\u00edn D3)<\/strong><\/a><strong>:<\/strong> Najdete jej zejm\u00e9na v \u017eivo\u010di\u0161n\u00fdch potravin\u00e1ch. V porovn\u00e1n\u00ed s vitam\u00ednem D2 m\u00e1 dle studi\u00ed lep\u0161\u00ed vyu\u017eitelnost v organismu. <span style=\"color:#ff6600\" class=\"tadv-color\">[1\u20132]<\/span><\/li><\/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\"><strong>Co se v t\u011ble d\u011bje, kdy\u017e u\u017e\u00edv\u00e1me vitam\u00edn D?&nbsp;<\/strong><\/h3>\n\n\n\n<p>Neaktivn\u00ed formy D2 a D3 se pak v organismu p\u0159em\u011bn\u00ed na kalcidiol (25-hydroxyvitam\u00edn D) a ten n\u00e1sledn\u011b na biologicky aktivn\u00ed formu vitam\u00ednu D v podob\u011b <strong>kalcitriolu <\/strong>(1,25 dihydroxyvitam\u00edn D).&nbsp; Zaj\u00edmavost\u00ed je fakt, \u017ee po t\u00e9to p\u0159em\u011bn\u011b m\u00e1 ji\u017e <strong>vlastnosti, kter\u00e9 se v\u00edce podobaj\u00ed steroidn\u00edmu hormonu ne\u017e vitam\u00ednu. <\/strong>Dok\u00e1\u017ee se nav\u00e1zat na receptory vitam\u00ednu D (VDR), kter\u00e9 se nach\u00e1zej\u00ed t\u00e9m\u011b\u0159 v ka\u017ed\u00e9 bu\u0148ce lidsk\u00e9ho t\u011bla. Zapojuje se tak do t\u011bch nejz\u00e1kladn\u011bj\u0161\u00edch d\u011bj\u016f, jako je mno\u017een\u00ed a specializace bun\u011bk. <span style=\"color:#ff6600\" class=\"tadv-color\">[3\u20134]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/10\/iStock-1333316049-scaled-e1665388766147-1124x750.jpg\" alt=\"Metabolismus vitam\u00ednu D\" class=\"wp-image-396280\" width=\"843\" height=\"563\" title=\"Metabolismus vitam\u00ednu D\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1333316049-scaled-e1665388766147-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1333316049-scaled-e1665388766147-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1333316049-scaled-e1665388766147-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1333316049-scaled-e1665388766147-2048x1366.jpg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1333316049-scaled-e1665388766147-768x512.jpg 768w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Proc_je_vitamin_D_tak_dulezity\"><\/span>Pro\u010d je vitam\u00edn D tak d\u016fle\u017eit\u00fd?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>D\u00edky komplexn\u00edmu mechanismu \u00fa\u010dinku tato mikro\u017eivina p\u016fsob\u00ed v cel\u00e9 \u0159ad\u011b proces\u016f ovliv\u0148uj\u00edc\u00edch spr\u00e1vn\u00fd chod organismu.&nbsp;<\/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\">1. P\u0159isp\u00edv\u00e1 k norm\u00e1ln\u00edmu vst\u0159eb\u00e1v\u00e1n\u00ed v\u00e1pn\u00edku a fosforu<\/h3>\n\n\n\n<p>Aktivn\u00ed forma vitam\u00ednu D (kalcitriol) zvy\u0161uje vst\u0159eb\u00e1v\u00e1n\u00ed t\u011bchto miner\u00e1ln\u00edch l\u00e1tek v tenk\u00e9m st\u0159ev\u011b. V p\u0159\u00edpad\u011b <a href=\"https:\/\/gymbeam.cz\/vapnik-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">v\u00e1pn\u00edku<\/a><strong> dok\u00e1\u017ee absorpci zv\u00fd\u0161it z 10 % na 15\u201340 %,<\/strong> u fosforu je to z <strong>60 na 80 %.<\/strong> D\u00edky tomu pom\u00e1h\u00e1 zv\u00fd\u0161it hladinu t\u011bchto d\u016fle\u017eit\u00fdch miner\u00e1ln\u00edch l\u00e1tek v t\u011ble. <span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/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\">2. Podporuje udr\u017een\u00ed norm\u00e1ln\u00ed hladiny v\u00e1pn\u00edku v krvi<\/h3>\n\n\n\n<p>Kalcitriol m\u00e1 vliv tak\u00e9 na osteoklasty (kostn\u00ed bu\u0148ky), kter\u00e9 v p\u0159\u00edpad\u011b pot\u0159eby v r\u00e1mci spolupr\u00e1ce s parathormonem dok\u00e1\u017ee p\u0159im\u011bt k uvoln\u011bn\u00ed z\u00e1sob v\u00e1pn\u00edku z kost\u00ed do krve. Krom\u011b toho podporuje resorpci v\u00e1pn\u00edku v ledvin\u00e1ch. D\u00edky tomu pak m\u016f\u017ee b\u00fdt tato miner\u00e1ln\u00ed l\u00e1tka vyu\u017eita pro<strong> spr\u00e1vnou sr\u00e1\u017elivost krve, nervov\u00fd p\u0159enos <\/strong>a dal\u0161\u00ed t\u011blesn\u00e9 funkce. <span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/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\">3. P\u0159isp\u00edv\u00e1 k norm\u00e1ln\u00edmu stavu kost\u00ed<\/h3>\n\n\n\n<p>Za t\u00edm nejsp\u00ed\u0161 stoj\u00ed zejm\u00e9na prosp\u011b\u0161n\u00fd vliv vitam\u00ednu D na hladinu v\u00e1pn\u00edku a spr\u00e1vnou mineralizaci kost\u00ed. Podporuje tak zachov\u00e1n\u00ed <strong>optim\u00e1ln\u00ed hustoty kost\u00ed,<\/strong> \u010d\u00edm\u017e je pom\u00e1h\u00e1 udr\u017eet <strong>pevn\u00e9 a odoln\u00e9.<\/strong> Pr\u00e1v\u011b proto se v\u00e1pn\u00edk objevuje v dopl\u0148c\u00edch stravy \u010dasto s vitam\u00ednem D. <strong>Je\u0161t\u011b lep\u0161\u00ed<\/strong> synergick\u00e9 kombo<strong> pro zdrav\u00ed kost\u00ed <\/strong>pak p\u0159edstavuje<strong> v\u00e1pn\u00edk s vitam\u00ednem D a vitam\u00ednem K.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[1]&nbsp;&nbsp;<\/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\">4. Podporuje zachov\u00e1n\u00ed norm\u00e1ln\u00edho stavu zub\u016f<\/h3>\n\n\n\n<p>Vitam\u00edn D podporuje vst\u0159eb\u00e1v\u00e1n\u00ed v\u00e1pn\u00edku a fosforu, kter\u00e9 tvo\u0159\u00ed z\u00e1klad zubn\u00ed hmoty. Pod\u00edl\u00ed se tak na <strong>mineralizaci zub\u016f, <\/strong>kter\u00e1 prob\u00edh\u00e1 nejen v d\u011btstv\u00ed p\u0159i jejich r\u016fstu, ale i b\u011bhem dosp\u011bl\u00e9ho \u017eivota. Ve v\u00fdsledku pom\u00e1h\u00e1 <strong>chr\u00e1nit zuby p\u0159ed demineralizac\u00ed (odv\u00e1pn\u011bn\u00edm),<\/strong> kter\u00e1 se m\u016f\u017ee projevit t\u0159eba \u010dast\u011bj\u0161\u00edm vznikem zubn\u00edch kaz\u016f. <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<h3 class=\"wp-block-heading\">5. P\u0159isp\u00edv\u00e1 k udr\u017een\u00ed spr\u00e1vn\u00e9 \u010dinnosti sval\u016f<\/h3>\n\n\n\n<p>Aktivovan\u00fd vitam\u00edn D dok\u00e1\u017ee p\u016fsobit i na receptory, kter\u00e9 se nach\u00e1zej\u00ed ve svalech. M\u00e1 vliv i na <strong>svalovou kontrakci, <\/strong>p\u0159i kter\u00e9 se st\u0159\u00edd\u00e1 f\u00e1ze kontrakce (zkr\u00e1cen\u00ed) a relaxace (uvoln\u011bn\u00ed). Do tohoto d\u011bje se zapojuje p\u0159edev\u0161\u00edm v\u00e1pn\u00edk s ho\u0159\u010d\u00edkem, ale i vitam\u00edn D zde hraje svou roli. Dokonce se spojuje s <strong>r\u016fstem svalov\u00e9 hmoty <\/strong>a <strong>ochranou svalov\u00fdch bun\u011bk <\/strong>p\u0159ed jejich rozkladem. Ve v\u00fdsledku tak m\u016f\u017ee p\u0159\u00edzniv\u011b p\u016fsobit i na silov\u00fd v\u00fdkon. <span style=\"color:#ff6600\" class=\"tadv-color\">[7]<\/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\">6. Podporuje spr\u00e1vnou funkci imunitn\u00edho syst\u00e9mu<\/h3>\n\n\n\n<p>Kalcitriol je schopen skrz receptory aktivovat tak\u00e9 <strong>T a B bu\u0148ky imunitn\u00edho syst\u00e9mu, <\/strong>kter\u00e9 hraj\u00ed d\u016fle\u017eitou roli v obranyschopnosti t\u011bla.Je tak n\u00e1pomocn\u00fd p\u0159i <strong>ochran\u011b organismu p\u0159ed napaden\u00edm bakteriemi nebo viry, <\/strong>kter\u00e9 jsou str\u016fjci r\u016fzn\u00fdch respira\u010dn\u00edch i jin\u00fdch probl\u00e9m\u016f.<span style=\"color:#ff6600\" class=\"tadv-color\"> [7]<\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/10\/6-843x1124.jpg\" alt=\"Funkce vitam\u00ednu D\" class=\"wp-image-396296\" title=\"Funkce vitam\u00ednu D\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/6-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/6-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/6-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/6-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/6-scaled.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">7. Je d\u016fle\u017eit\u00fd pro zdrav\u00ed mozku a kognitivn\u00ed funkce<\/h3>\n\n\n\n<p>V ran\u00e9m d\u011btstv\u00ed se vitam\u00edn D pod\u00edl\u00ed na <strong>v\u00fdvoji mozku a nervov\u00e9 soustavy. <\/strong>Ale i v dosp\u011blosti je d\u016fle\u017eit\u00fd pro zachov\u00e1n\u00ed kognitivn\u00edch funkc\u00ed, jako je<strong> pam\u011b\u0165, my\u0161len\u00ed<\/strong> a<strong> koncentrace.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Krom\u011b toho hraje roli v produkci neurotransmiter\u016f, nap\u0159\u00edklad dopaminu a serotoninu, kter\u00e9 \u00fazce souvis\u00ed i s <strong>n\u00e1ladou <\/strong>a<strong> emocemi. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. Hraje roli v metabolismu krevn\u00edho cukru<\/h3>\n\n\n\n<p>Vitam\u00edn D dok\u00e1\u017ee ovlivnit tak\u00e9 metabolismus krevn\u00edho cukru. M\u00e1 toti\u017e receptory ulo\u017een\u00e9 i ve slinivce, kde<strong> p\u016fsob\u00ed p\u0159\u00edzniv\u011b na pankreatick\u00e9 bu\u0148ky<\/strong> produkuj\u00edc\u00ed <strong>hormon inzul\u00edn, <\/strong>kter\u00fd sni\u017euje hladinu krevn\u00edho cukru (glyk\u00e9mie). <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/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\">9. Pod\u00edl\u00ed se na procesu d\u011blen\u00ed bun\u011bk<\/h3>\n\n\n\n<p>Receptory vitam\u00ednu D jsou p\u0159\u00edtomny prakticky v ka\u017ed\u00e9 bu\u0148ce t\u011bla. D\u00edky tomu m\u00e1 vitam\u00edn D p\u0159\u00edle\u017eitost <strong>ovlivnit jejich r\u016fst, mno\u017een\u00ed a specializaci.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To se d\u011bje nejintenzivn\u011bji b\u011bhem v\u00fdvoje plodu v t\u011bhotenstv\u00ed. Nicm\u00e9n\u011b proces d\u011blen\u00ed bun\u011bk prob\u00edh\u00e1 v na\u0161em t\u011ble i po narozen\u00ed v pr\u016fb\u011bhu cel\u00e9ho \u017eivota.<span style=\"color:#ff6600\" class=\"tadv-color\"> [1]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nedostatek_vitaminu_D\"><\/span>Nedostatek vitam\u00ednu D<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kdy\u017e n\u011bkde \u010dteme o vitam\u00ednu D, zpravidla hned v \u00favodu najdeme zm\u00ednku o nedostatku t\u00e9to l\u00e1tky v populaci. Hovo\u0159\u00ed se zhruba o miliard\u011b lid\u00ed, kter\u00fdm tato l\u00e1tka chyb\u00ed. Dokonce se m\u016f\u017eeme setkat s ozna\u010den\u00edm <strong>pandemie nedostatku vitam\u00ednu D.<\/strong> Opravdu jsme na tom ale s p\u0159\u00edjmem vitam\u00ednu D tak \u0161patn\u011b? [9]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je\u0161t\u011b p\u0159ed odpov\u011bd\u00ed na tuto ot\u00e1zku si definujeme, co vlastn\u011b znamen\u00e1 nedostatek vitam\u00ednu D. Hladina t\u00e9to l\u00e1tky se zji\u0161\u0165uje v laborato\u0159i z krevn\u00edho s\u00e9ra. Stanovuje se <strong>mno\u017estv\u00ed kalciolu (25-hydroxyvitam\u00edn D),<\/strong> kter\u00fd nejv\u00edce vypov\u00edd\u00e1 o aktu\u00e1ln\u00edm stavu a hladin\u011b t\u00e9to l\u00e1tky v organismu.<\/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\">Referen\u010dn\u00ed hodnoty nedostatku vitam\u00ednu D&nbsp;<strong><\/strong><\/h3>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li><strong>Za nedostatek vitam\u00ednu D se pova\u017euje pokles hladiny kalcidiolu pod 50 nmol\/l (20 ng\/ml)<\/strong>. Tento stav se spojuje se zhor\u0161en\u00edm stavu kost\u00ed, co\u017e se projevuje jejich sn\u00ed\u017eenou hustotou a zv\u00fd\u0161enou l\u00e1mavost\u00ed. Nebezpe\u010dn\u00fd je zejm\u00e9na v seniorsk\u00e9m v\u011bku, kdy m\u016f\u017ee ka\u017ed\u00fd p\u00e1d znamenat probl\u00e9m.&nbsp;<\/li><li><strong>Jako v\u00e1\u017en\u00fd nedostatek vitam\u00ednu D se ozna\u010duje pokles kalcidiolu pod 30 nmol\/l (12 ng\/ml)<\/strong>. Jedn\u00e1 se o kritick\u00fd stav, p\u0159i kter\u00e9m se krom\u011b zhor\u0161en\u00ed kvality kost\u00ed zvy\u0161uje riziko infekc\u00ed, vzniku rakoviny a dal\u0161\u00edch z\u00e1va\u017en\u00fdch onemocn\u011bn\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[10]<\/span><\/li><\/ol>\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\">Jak\u00e9 procento lid\u00ed v populaci m\u00e1 podle pr\u016fzkum\u016f nedostatek vitam\u00ednu D?<strong><\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Deficit vitam\u00ednu D se t\u00fdk\u00e1 p\u0159ibli\u017en\u011b<strong> 40 % Evropan\u016f<\/strong>, z toho 13 % trp\u00ed v\u00e1\u017en\u00fdm nedostatkem. <span style=\"color:#ff6600\" class=\"tadv-color\">[10]<\/span><\/li><li>V <strong>USA <\/strong>se tento probl\u00e9m t\u00fdk\u00e1 podle v\u00fdzkum\u016f <strong>24 % populace<\/strong>, z toho 5,9 % m\u00e1 v\u00e1\u017en\u00fd nedostatek.<span style=\"color:#ff6600\" class=\"tadv-color\"> [10]<\/span><\/li><li>Mezi obyvateli <strong>Kanady <\/strong>byl zji\u0161t\u011bn deficit vitam\u00ednu D u <strong>37 % lid\u00ed<\/strong>, z toho u 7,4 % \u0161lo o v\u00e1\u017en\u00fd nedostatek. <span style=\"color:#ff6600\" class=\"tadv-color\">[10]<\/span><\/li><li>V n\u011bkter\u00fdch rozvojov\u00fdch zem\u00edch, jako je Indie, P\u00e1kist\u00e1n nebo Afgh\u00e1nist\u00e1n, se po\u010det lid\u00ed v populaci s kritick\u00fdm nedostatkem vitam\u00ednu D pohybuje nad 20 %, co\u017e je zaj\u00edmav\u00e9 vzhledem ke slune\u010dn\u00e9mu podneb\u00ed, kter\u00e9 v t\u011bchto st\u00e1tech panuje. Mo\u017en\u00e1 jistou roli hraje pou\u017e\u00edv\u00e1n\u00ed zahaluj\u00edc\u00edch od\u011bv\u016f. <span style=\"color:#ff6600\" class=\"tadv-color\">[10]<\/span><\/li><li>Nedostate\u010dn\u00e1 hladina vitam\u00ednu D byla zji\u0161t\u011bna i u<strong> profesion\u00e1ln\u00edch sportovc\u016f. <\/strong>&nbsp;Z celkov\u00e9ho po\u010dtu 2313 testovan\u00fdch jedinc\u016f se ve studii zjistil u<strong> 56 % <\/strong>z nich deficit t\u00e9to mikro\u017eiviny. <span style=\"color:#ff6600\" class=\"tadv-color\">[7]<\/span><\/li><li><strong>Ve vy\u0161\u0161\u00edm riziku jsou jedinci tr\u00e9nuj\u00edc\u00ed v t\u011blocvi\u010dn\u00e1ch a jin\u00fdch vnit\u0159n\u00edch prostorech<\/strong> kv\u016fli absenci slune\u010dn\u00edho z\u00e1\u0159en\u00ed. Nedostatek vitam\u00ednu D byl v\u0161ak objeven\u00fd tak\u00e9 u fotbalist\u016f nebo ly\u017ea\u0159\u016f, kte\u0159\u00ed tr\u00e1v\u00ed v\u00edce \u010dasu venku. <span style=\"color:#ff6600\" class=\"tadv-color\">[7]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tato \u010d\u00edsla jasn\u011b nazna\u010duj\u00ed, \u017ee je n\u00edzk\u00e1 hladina vitam\u00ednu D celosv\u011btov\u00fdm probl\u00e9mem. <strong>Nep\u0159\u00edjemn\u00fdm p\u0159ekvapen\u00edm jsou zji\u0161t\u011bn\u00e9 hodnoty sportovc\u016f,<\/strong> u kter\u00fdch bychom nejsp\u00ed\u0161 deficit v tak velk\u00e9 m\u00ed\u0159e ne\u010dekali. Mo\u017en\u00fdm vysv\u011btlen\u00edm je tr\u00e9nink ve vnit\u0159n\u00edch prostorech nebo venku \u010dasn\u011b r\u00e1no \u010di ve\u010der, kdy u\u017e slune\u010dn\u00ed paprsky nemaj\u00ed takovou s\u00edlu. Dal\u0161\u00edm faktorem m\u016f\u017ee b\u00fdt tak\u00e9 pou\u017e\u00edv\u00e1n\u00ed opalovac\u00edch kr\u00e9m\u016f s vysok\u00fdm SPF faktorem, kter\u00fd \u010d\u00e1ste\u010dn\u011b br\u00e1n\u00ed produkci vitam\u00ednu D v k\u016f\u017ei. <span style=\"color:#ff6600\" class=\"tadv-color\">[7]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/10\/IMG_8588-1124x782.jpeg\" alt=\"Projevy nedostatku vitam\u00ednu D\" class=\"wp-image-396312\" width=\"843\" height=\"587\" title=\"Projevy nedostatku vitam\u00ednu D\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_8588-1124x782.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_8588-400x278.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_8588-1536x1068.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_8588-2048x1425.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Komu hroz\u00ed nedostatek vitam\u00ednu D?<strong><\/strong><\/h3>\n\n\n\n<p>Vitam\u00edn D z\u00edsk\u00e1v\u00e1me p\u0159edev\u0161\u00edm d\u00edky pozoruhodn\u00e9 chemick\u00e9 reakci v na\u0161\u00ed k\u016f\u017ei, kter\u00e1 nast\u00e1v\u00e1 za asistence UVB z\u00e1\u0159en\u00ed. V p\u0159\u00edpad\u011b, \u017ee <strong>na slunci netr\u00e1v\u00edte moc \u010dasu <\/strong>(alespo\u0148 5\u201315 minut bez opalovac\u00edho kr\u00e9mu), a to zejm\u00e9na v dob\u011b od 10 do 14 hodin, kdy jsou paprsky nejsiln\u011bj\u0161\u00ed, <strong>m\u016f\u017eete b\u00fdt ohro\u017eeni nedostate\u010dnou p\u0159irozenou produkc\u00ed tohoto vitam\u00ednu.<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\"> [11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud nav\u00edc poko\u017eku zakr\u00fdv\u00e1te oble\u010den\u00edm a nevyjdete na slunce bez nat\u0159en\u00ed kr\u00e9mem s vysok\u00fdm SPF, situace se m\u016f\u017ee je\u0161t\u011b zhor\u0161ovat. Ochrana poko\u017eky p\u0159ed slune\u010dn\u00edmi paprsky je samoz\u0159ejm\u011b pot\u0159ebn\u00e1, vedlej\u0161\u00edm \u00fa\u010dinkem je ale sn\u00ed\u017een\u00e1 synt\u00e9za vitam\u00ednu D. Podstatn\u00fd vliv m\u00e1 tak\u00e9 st\u00e1\u0159\u00ed a pigmentace poko\u017eky. P\u0159\u00ed\u010diny nedostatku vitam\u00ednu D v\u0161ak mohou b\u00fdt multifaktori\u00e1ln\u00ed.&nbsp;<\/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\">Deficitem vitam\u00ednu D mohou b\u00fdt ohro\u017eeni:&nbsp;<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Dlouhodob\u011b pln\u011b kojen\u00e9 d\u011bti: <\/strong>Samotn\u00e9 mate\u0159sk\u00e9 ml\u00e9ko obsahuje jen mal\u00e9 mno\u017estv\u00ed vitam\u00ednu D. Proto se kojen\u00fdm d\u011btem zpravidla pod\u00e1vaj\u00ed kapky s vitam\u00ednem D.&nbsp;<\/li><li><strong>Star\u0161\u00ed lid\u00e9:<\/strong> Schopnost k\u016f\u017ee produkovat vitam\u00edn D se s v\u011bkem sni\u017euje. Star\u0161\u00ed lid\u00e9 tak\u00e9 zpravidla tr\u00e1v\u00ed v\u00edce \u010dasu ve vnit\u0159n\u00edch prostorech, kam slunce nedos\u00e1hne.&nbsp;<\/li><li><strong>Lid\u00e9 s tmav\u0161\u00edm odst\u00ednem pleti: <\/strong>Maj\u00ed v k\u016f\u017ei v\u00edce barviva melaninu, kter\u00fd sni\u017euje schopnost poko\u017eky tvo\u0159it vitam\u00edn D.&nbsp;<\/li><li><strong>Vegani, vegetari\u00e1ni a lid\u00e9 s intoleranc\u00ed lakt\u00f3zy nebo alergi\u00ed na ml\u00e9ko: <\/strong>V j\u00eddeln\u00ed\u010dku maj\u00ed m\u00e9n\u011b nebo \u017e\u00e1dn\u00e9 potravinov\u00e9 zdroje vitam\u00ednu D, mezi kter\u00e9 pat\u0159\u00ed zejm\u00e9na <strong><a href=\"https:\/\/gymbeam.cz\/ryby\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ryby<\/a><\/strong> a mo\u0159sk\u00e9 plody nebo obohacen\u00e9 (fortifikovan\u00e9) ml\u00e9\u010dn\u00e9 v\u00fdrobky.<\/li><li><strong>Lid\u00e9 s onemocn\u011bn\u00edm tr\u00e1vic\u00edho traktu, jater nebo ledvin: <\/strong>M\u016f\u017ee se u nich objevit porucha vst\u0159eb\u00e1v\u00e1n\u00ed nebo porucha metabolismu (p\u0159em\u011bna na aktivn\u00ed formu) vitam\u00ednu D. Mezi takov\u00e9 onemocn\u011bn\u00ed pat\u0159\u00ed nap\u0159\u00edklad Crohnova choroba, celiakie nebo zhor\u0161en\u00e1 funkce jater \u010di ledvin.&nbsp;<\/li><li><strong>Lid\u00e9 s nadv\u00e1hou nebo obezitou: <\/strong>Jeliko\u017e se jedn\u00e1 o vitam\u00edn rozpustn\u00fd v tuku, p\u0159irozen\u011b se ukl\u00e1d\u00e1 v tukov\u00e9 tk\u00e1ni. U lid\u00ed, kte\u0159\u00ed j\u00ed maj\u00ed v\u00edce, tak doch\u00e1z\u00ed k v\u011bt\u0161\u00ed izolaci vitam\u00ednu D, kter\u00fd pak m\u016f\u017ee chyb\u011bt v jin\u00fdch \u010d\u00e1stech t\u011bla. Ob\u00e9zn\u00ed jedinci \u010dasto pot\u0159ebuj\u00ed p\u0159ijmout o n\u011bco v\u00edce vitam\u00ednu D oproti lidem s ni\u017e\u0161\u00ed hmotnost\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/li><\/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\">Do jak\u00e9 m\u00edry m\u016f\u017ee pou\u017e\u00edv\u00e1n\u00ed opalovac\u00edch kr\u00e9mu sn\u00ed\u017eit tvorbu vitam\u00ednu D v k\u016f\u017ei?<strong><\/strong><\/h3>\n\n\n\n<p>Opalovac\u00ed kr\u00e9my s SPF pom\u00e1haj\u00ed chr\u00e1nit na\u0161i poko\u017eku p\u0159ed negativn\u00edmi vlivy UVB paprsk\u016f. Jejich pou\u017e\u00edv\u00e1n\u00edm ale z\u00e1rove\u0148 m\u016f\u017eeme sn\u00ed\u017eit produkci vitam\u00ednu D.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Co je tedy spr\u00e1vn\u011b? <strong>Opalovat se bez SPF kr\u00e9mu, nebo riskovat nedostatek vitam\u00ednu D?<\/strong> Podle studi\u00ed sice opalovac\u00ed p\u0159\u00edpravky dok\u00e1\u017eou sn\u00ed\u017eit synt\u00e9zu vitam\u00ednu D v k\u016f\u017ei, ale ukazuje se, \u017ee tento vliv nen\u00ed zas tak velk\u00fd. Roli v tom nejsp\u00ed\u0161 hraje nespr\u00e1vn\u00e9 pou\u017e\u00edv\u00e1n\u00ed kr\u00e9mu s ochrann\u00fdm faktorem a tak\u00e9 fakt, \u017ee produkty pro p\u00e9\u010di o ple\u0165 s SPF nedok\u00e1\u017eou 100% blokovat UVB z\u00e1\u0159en\u00ed. Pokud tedy p\u0159ij\u00edm\u00e1te vitam\u00edn D i z potravin a v\u00fd\u017eivov\u00fdch dopl\u0148k\u016f, nejsp\u00ed\u0161 nen\u00ed pou\u017e\u00edv\u00e1n\u00ed opalovac\u00edch kr\u00e9m\u016f tak velk\u00fdm rizikem pro nedostatek t\u00e9to \u017eiviny.<span style=\"color:#ff6600\" class=\"tadv-color\"> [29]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V p\u0159\u00edpad\u011b, \u017ee se r\u00e1di opalujete a zaj\u00edm\u00e1 v\u00e1s, jak nejl\u00e9pe podpo\u0159it op\u00e1len\u00ed a zdrav\u00fd vzhled poko\u017eky, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-potraviny-a-ziviny-pro-bronzove-opaleni-a-mladistvou-plet\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Nejlep\u0161\u00ed potraviny a \u017eiviny pro bronzov\u00e9 op\u00e1len\u00ed a mladistvou ple\u0165.<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/10\/iStock-1044436342-scaled-e1665383616131-1124x749.jpg\" alt=\"Opalovac\u00ed kr\u00e9my a vitam\u00edn D\" class=\"wp-image-396328\" width=\"843\" height=\"562\" title=\"Opalovac\u00ed kr\u00e9my a vitam\u00edn D\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1044436342-scaled-e1665383616131-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1044436342-scaled-e1665383616131-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1044436342-scaled-e1665383616131-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1044436342-scaled-e1665383616131-2048x1365.jpg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1044436342-scaled-e1665383616131-768x512.jpg 768w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Testov\u00e1n\u00ed hladiny vitam\u00ednu D v krvi<strong><\/strong><\/h3>\n\n\n\n<p>Nejlep\u0161\u00edm zp\u016fsobem, jak zjist\u00edte, jestli m\u00e1te optim\u00e1ln\u00ed hladinu vitam\u00ednu D v krvi, je zaj\u00edt si k l\u00e9ka\u0159i na odb\u011bry nebo si ud\u011blat <a href=\"https:\/\/gymbeam.cz\/diagnosticke-testy\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dom\u00e1c\u00ed diagnostick\u00fd test<\/a>.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Testy u doktora: <\/strong>Mno\u017estv\u00ed vitam\u00ednu D v t\u011ble odhal\u00edte pomoc\u00ed krevn\u00edch odb\u011br\u016f a jejich laboratorn\u00ed anal\u00fdzi. Na tyto odb\u011bry je pot\u0159eba se objednat k l\u00e9ka\u0159i.&nbsp;&nbsp;<\/li><li><a href=\"https:\/\/gymbeam.cz\/test-vitaminu-d-cerascreen.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Test vitam\u00ednu D: <\/strong><\/a>Ten si m\u016f\u017eete pohodln\u011b objednat dom\u016f a nemus\u00edte nikam chodit. Pomoc\u00ed testovac\u00ed sady si odeberete n\u011bkolik kapek krve ze \u0161pi\u010dky prstu. Vzorek pak zpravidla zdarma za\u0161lete do laborato\u0159e, kde se vyhodnot\u00ed. V\u00fdsledky v\u00e1m p\u0159ijdou do aplikace, na mail \u010di jinou formou podle specifik konkr\u00e9tn\u00edho v\u00fdrobce. V tabulce n\u00ed\u017ee pak m\u016f\u017eete sv\u00e9 v\u00fdsledky porovnat s hladinami, kter\u00e9 se b\u011b\u017en\u011b pou\u017e\u00edvaj\u00ed k vyhodnocen\u00ed mno\u017estv\u00ed vitam\u00ednu D v krvi.&nbsp;<\/li><\/ul>\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\">Referen\u010dn\u00ed hodnoty vitam\u00ednu D podle Institute of Medicine (IOM) <\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Vyhodnocen\u00ed<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Mno\u017estv\u00ed kalcidiolu v krevn\u00edm s\u00e9ru<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">V\u00e1\u017en\u00fd deficit<\/td><td class=\"has-text-align-center\" data-align=\"center\">&lt;30 nmol\/l (&lt;12 ng\/ml*)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Deficit<\/td><td class=\"has-text-align-center\" data-align=\"center\">30\u201350 nmol\/l (12\u201320 ng\/ml)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hrani\u010dn\u00ed hodnota na rozmez\u00ed deficitu a dostate\u010dn\u00e9ho mno\u017estv\u00ed<\/td><td class=\"has-text-align-center\" data-align=\"center\">50\u201375 nmol\/l (20\u201330 ng\/ml)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Dostate\u010dn\u00e9 mno\u017estv\u00ed pro v\u011bt\u0161inu lid\u00ed<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>75\u2013125 nmol\/l (30\u201350 ng\/ml)<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vysok\u00e9 hodnoty (riziko p\u0159ed\u00e1vkov\u00e1n\u00ed a toxicity)<\/td><td class=\"has-text-align-center\" data-align=\"center\">&gt;125 nmol\/l (&gt;50 ng\/ml)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>*1 ng\/ml = 2,5 nmol\/l <span style=\"color:#ff6600\" class=\"tadv-color\">[25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hodnoty pro definov\u00e1n\u00ed hladiny vitam\u00ednu D se v pr\u016fb\u011bhu let m\u011bn\u00ed. Na rozd\u00edln\u00e9 \u00fadaje m\u016f\u017eete narazit tak\u00e9 nap\u0159\u00ed\u010d zdravotn\u00edmi organizacemi. <strong>V\u011bt\u0161ina odborn\u00edk\u016f ale v sou\u010dasnosti pova\u017euje mno\u017estv\u00ed pod 75 nmol\/l (30 ng\/ml) za deficit vitam\u00ednu D.<\/strong> Za optim\u00e1ln\u00ed se pak nej\u010dast\u011bji uv\u00e1d\u00ed rozmez\u00ed od 75 nmol\/l (30 ng\/ml) do 125 nmol\/l (50 ng\/ml). V p\u0159\u00edpad\u011b toxick\u00e9 d\u00e1vky najdeme tak\u00e9 rozd\u00edln\u00e9 informace. Podle n\u011bkter\u00fdch zdroj\u016f to m\u016f\u017ee b\u00fdt hladina vy\u0161\u0161\u00ed ne\u017e 150 ng\/ml.<span style=\"color:#ff6600\" class=\"tadv-color\"><strong> <\/strong>[10, 31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28760,69682,72595,104890,105022\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Projevy_nedostatku_vitaminu_D\"><\/span>Projevy nedostatku vitam\u00ednu D<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Chyb\u011bj\u00edc\u00ed <a href=\"https:\/\/gymbeam.cz\/pink-vitamin-d3-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00edn D<\/a> (hypovitamin\u00f3za vitam\u00ednu D) v n\u00e1s evokuje nej\u010dast\u011bji slab\u00e9 a l\u00e1mav\u00e9 kosti. To ale nen\u00ed jedin\u00fd p\u0159\u00edznak tohoto deficitu. M\u016f\u017ee se negativn\u011b projevit i v jin\u00fdch oblastech na\u0161eho zdrav\u00ed.&nbsp;<\/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\">1. Zhor\u0161en\u00fd stav kost\u00ed<\/h3>\n\n\n\n<p>U\u017e v minulosti se u d\u011bt\u00ed s deficitem t\u00e9to \u017eiviny objevovala <strong>rachitida (k\u0159ivice).<\/strong> Pro tu je charakteristick\u00e1 sn\u00ed\u017een\u00e1 mineralizace (zm\u011bknut\u00ed) kost\u00ed, deformita kostry a bolest pohybov\u00e9ho apar\u00e1tu. Spojuje se s n\u00ed tak\u00e9 opo\u017ed\u011bn\u00fd v\u00fdvoj, svalov\u00e9 k\u0159e\u010de, zhor\u0161en\u00fd stav zub\u016f a poruchy srde\u010dn\u00ed funkce. V dosp\u011blosti jsou lid\u00e9 s chyb\u011bj\u00edc\u00edm vitam\u00ednem D ohro\u017een\u00ed <strong>osteomalaci\u00ed <\/strong>nebo<strong> osteopor\u00f3zou. <\/strong>Tato onemocn\u011bn\u00ed maj\u00ed spole\u010dn\u00fd \u00fabytek kostn\u00ed hmoty, kter\u00fd se m\u016f\u017ee projevit \u010dast\u011bj\u0161\u00edmi zlomeninami, co\u017e je kritick\u00e9 zejm\u00e9na u senior\u016f. <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/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\">2. Svalov\u00e1 slabost&nbsp;<\/h3>\n\n\n\n<p>Za vznik zlomeniny nej\u010dast\u011bji nese vinu p\u00e1d. Ten nast\u00e1v\u00e1 v situaci, kdy neudr\u017e\u00edme stabilitu a nech\u00e1me se st\u00e1hnout s\u00edlou gravitace. Zaj\u00edmavost\u00ed je, \u017ee zhor\u0161en\u00e1 stabilita a \u010dast\u011bj\u0161\u00ed p\u00e1dy jsou podle studi\u00ed dal\u0161\u00edm d\u016fsledkem nedostatku vitam\u00ednu D. U lid\u00ed s t\u00edmto deficitem byla pozorov\u00e1na <strong>zhor\u0161en\u00e1 funkce a oslaben\u00ed sval\u016f i celkov\u011b sn\u00ed\u017een\u00e1 fyzick\u00e1 v\u00fdkonnost.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[12]<\/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\">3. Zhor\u0161en\u00e1 imunita a hojen\u00ed ran<\/h3>\n\n\n\n<p>Pokud p\u0159ech\u00e1z\u00edte od jedn\u00e9 r\u00fdmy k druh\u00e9 a n\u011bjak se z toho koloto\u010de nemoc\u00ed nedok\u00e1\u017eete vyhrabat, mo\u017en\u00e1 bude zakopan\u00fd pes pr\u00e1v\u011b v nedostatku vitam\u00ednu D. Ten toti\u017e podle v\u00fdzkum\u016f \u010dasto souvis\u00ed s <strong>autoimunitn\u00edm onemocn\u011bn\u00edm <\/strong>(revmatoidn\u00ed artritida, lupus) a<strong> sn\u00ed\u017eenou ochranou p\u0159ed napaden\u00edm viry \u010di bakteriemi. <\/strong>Oslaben\u00e1 imunita se m\u016f\u017ee projevit i na pomalej\u0161\u00edm hojen\u00ed ran, do kter\u00e9ho vitam\u00edn D rovn\u011b\u017e zasahuje. <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>Zaj\u00edm\u00e1 v\u00e1s, co dal\u0161\u00edho m\u00e1 vliv na imunitu a jak ji podpo\u0159it? P\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/15-zpusobu-jak-posilit-imunitni-system-a-chranit-sve-zdravi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>15 zp\u016fsob\u016f, jak pos\u00edlit imunitn\u00ed syst\u00e9m a chr\u00e1nit sv\u00e9 zdrav\u00ed.<\/strong><\/a>&nbsp;&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/10\/WhatsApp-Image-2021-05-19-at-15.20.28-2-749x1124.jpeg\" alt=\"Co zp\u016fsobuje nedostatek vitam\u00ednu D?\" class=\"wp-image-396349\" title=\"Co zp\u016fsobuje nedostatek vitam\u00ednu D?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/WhatsApp-Image-2021-05-19-at-15.20.28-2-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/WhatsApp-Image-2021-05-19-at-15.20.28-2-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/WhatsApp-Image-2021-05-19-at-15.20.28-2-1023x1536.jpeg 1023w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/WhatsApp-Image-2021-05-19-at-15.20.28-2.jpeg 1066w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">4. V\u011bt\u0161\u00ed \u00fanava a zhor\u0161en\u00fd sp\u00e1nek<\/h3>\n\n\n\n<p>V p\u0159\u00edpad\u011b, \u017ee na sob\u011b v posledn\u00ed dob\u011b pozorujete <strong>pokles energie, svalovou slabost a m\u00e1te probl\u00e9m se soust\u0159edit,<\/strong> mo\u017en\u00e1 se taky jedn\u00e1 o p\u0159\u00edznak nedostatku vitam\u00ednu D. Ten se toti\u017e \u010dasto objevuje u lid\u00ed s t\u011bmito probl\u00e9my. Stejn\u011b tak m\u016f\u017ee souviset i se <strong>zhor\u0161en\u00edm kvality sp\u00e1nku <\/strong>a nespavost\u00ed, z \u010deho\u017e pramen\u00ed dal\u0161\u00ed p\u0159\u00ed\u010dina \u00fanavy. Prozat\u00edm nen\u00ed jasn\u00e9, co p\u0159esn\u011b za t\u00edmto d\u016fsledkem stoj\u00ed. Ur\u010ditou roli ale podle odborn\u00edk\u016f hraje vliv vitam\u00ednu D na \u010dinnost mozku, kde p\u016fsob\u00ed v oblastech reguluj\u00edc\u00edch sp\u00e1nek a kognitivn\u00ed funkce. <span style=\"color:#ff6600\" class=\"tadv-color\">[14\u201315]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud st\u00e1le bojujete s \u00fanavou a nev\u00edte, co za t\u00edm stoj\u00ed, odpov\u011b\u010f mo\u017en\u00e1 najdete v na\u0161em \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/proc-jste-porad-unaveni-7-nejcastejsich-pricin-a-jejich-reseni\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pro\u010d jste po\u0159\u00e1d unaven\u00ed? 7 nej\u010dast\u011bj\u0161\u00edch p\u0159\u00ed\u010din a jejich \u0159e\u0161en\u00ed.<\/strong><\/a><strong>&nbsp;<\/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\">5. V\u011bt\u0161\u00ed riziko vzniku r\u016fzn\u00fdch zdravotn\u00edch probl\u00e9m\u016f<\/h3>\n\n\n\n<p>Cel\u00e1 \u0159ada studi\u00ed prok\u00e1zala souvislost mezi nedostatkem vitam\u00ednu D a n\u011bkter\u00fdmi druhy onemocn\u011bn\u00ed. Spojuje se nap\u0159\u00edklad s vy\u0161\u0161\u00edm rizikem vzniku <strong>cukrovky 2. typu, n\u011bkter\u00fdch druh\u016f rakoviny<\/strong>, <strong>onemocn\u011bn\u00edm srdce, roztrou\u0161enou skler\u00f3zou <\/strong>(multiple sclerosis)<strong>, depres\u00ed, Parkinsonovou a Alzheimerovou chorobou.<\/strong> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vztah mezi deficitem slune\u010dn\u00edho vitam\u00ednu a propuknut\u00edm t\u011bchto zdravotn\u00edch probl\u00e9m\u016f nen\u00ed zat\u00edm zcela jasn\u00fd ani odborn\u00edk\u016fm, kte\u0159\u00ed se tomuto t\u00e9matu v\u011bnuj\u00ed. Prozat\u00edm ale m\u016f\u017eeme \u0159\u00edci, \u017ee souvislost existuje a na bli\u017e\u0161\u00ed a detailn\u011bj\u0161\u00ed informace si budeme muset po\u010dkat v nadch\u00e1zej\u00edc\u00edch v\u00fdzkumech. <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>S deficitem vitam\u00ednu D se tak poj\u00ed \u0159ada zdravotn\u00edch rizik. \u010casto se o n\u011bm mluv\u00ed tak\u00e9 ve spojen\u00ed s <strong>nadm\u011brn\u00fdm pocen\u00edm, vznikem akn\u00e9<\/strong> nebo<strong> rozmazan\u00fdm vid\u011bn\u00edm.<\/strong> Dostatek v\u011bdeck\u00fdch d\u016fkaz\u016f pro vliv na tyto pot\u00ed\u017ee v\u0161ak zat\u00edm chyb\u00ed.<\/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=\"3_zivotni_oblasti_se_kterymi_vam_muze_dostatecny_prijem_vitaminu_D_pomoci\"><\/span>3 \u017eivotn\u00ed oblasti, se kter\u00fdmi v\u00e1m m\u016f\u017ee dostate\u010dn\u00fd p\u0159\u00edjem vitam\u00ednu D pomoci&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Optim\u00e1ln\u00ed p\u0159\u00edjem vitam\u00ednu D je d\u016fle\u017eit\u00fd pro celkov\u00e9 zdrav\u00ed. Jeho v\u00fdznam nar\u016fst\u00e1 p\u0159i pohybu, jeliko\u017e podporuje funkci kost\u00ed a sval\u016f. Krom\u011b toho v\u00e1m d\u00edky vlivu na kognitivn\u00ed funkce m\u016f\u017ee pomoci i se soust\u0159ed\u011bn\u00edm nebo \u0159e\u0161en\u00edm n\u00e1ro\u010dn\u00e9ho hlavolamu.&nbsp;<\/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=\"1_Podporite_fyzicke_zdravi\"><\/span>1. Podpo\u0159\u00edte fyzick\u00e9 zdrav\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zdrav\u00fdmi hodnotami vitam\u00ednu D podpo\u0159\u00edte sv\u00e9 zdrav\u00ed hned v n\u011bkolika ohledech. Podle studi\u00ed m\u016f\u017ee pomoci s <strong>ochranou p\u0159ed b\u011b\u017en\u00fdmi sez\u00f3nn\u00edmi nemocemi, <\/strong>ale tak\u00e9 p\u0159ed vznikem v\u00e1\u017en\u00fdch zdravotn\u00edch probl\u00e9m\u016f.&nbsp;<\/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\">1. 1 Budete m\u00edt siln\u011bj\u0161\u00ed imunitu&nbsp;<\/h3>\n\n\n\n<p>Vitam\u00edn D v prvn\u00ed \u0159ad\u011b <strong>podporuje funkci imunity, kter\u00e1 p\u016fsob\u00ed jako n\u00e1\u0161 ochrann\u00fd \u0161t\u00edt.<\/strong> D\u00edky tomu m\u016f\u017eeme b\u00fdt odoln\u011bj\u0161\u00ed v\u016f\u010di vir\u016fm, bakteri\u00edm a dal\u0161\u00edm patogen\u016fm, kter\u00e9 se pokou\u0161ej\u00ed t\u00edmto \u0161t\u00edtem proniknout a zp\u016fsobit n\u00e1m zdravotn\u00ed pot\u00ed\u017ee. Ve v\u00fdsledku m\u016f\u017ee dostate\u010dn\u00fd p\u0159\u00edjem t\u00e9to l\u00e1tky p\u0159isp\u011bt k ochran\u011b p\u0159ed vznikem r\u00fdmy, nachlazen\u00edm a dal\u0161\u00edmi respira\u010dn\u00edmi nemocemi. <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dal\u0161\u00edm zp\u016fsobem, jak pos\u00edlit imunitu, je otu\u017eov\u00e1n\u00ed. V\u0161e, co je o n\u011bm pot\u0159eba v\u011bd\u011bt, si p\u0159e\u010dtete v na\u0161em \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jak-ziskat-silnejsi-imunitu-diky-otuzovani\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak z\u00edskat siln\u011b<\/strong><\/a><strong><a href=\"https:\/\/gymbeam.cz\/blog\/jak-ziskat-silnejsi-imunitu-diky-otuzovani\/\" target=\"_blank\" aria-label=\"j (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">j<\/a><\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/jak-ziskat-silnejsi-imunitu-diky-otuzovani\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u0161\u00ed imunitu d\u00edky otu\u017eov\u00e1n\u00ed?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. 2 Podpo\u0159\u00edte srde\u010dn\u00ed zdrav\u00ed&nbsp;<\/h3>\n\n\n\n<p>Vitam\u00edn D m\u016f\u017ee m\u00edt i protiz\u00e1n\u011btliv\u00e9 \u00fa\u010dinky, co\u017e je jeden z faktor\u016f <strong>p\u016fsob\u00edc\u00edch p\u0159\u00edzniv\u011b i na zdrav\u00ed srdce. <\/strong>Podle studi\u00ed m\u016f\u017ee dostatek vitam\u00ednu D p\u0159isp\u011bt i k ochran\u011b p\u0159ed vysok\u00fdm krevn\u00edm tlakem (hypertenz\u00ed) a dal\u0161\u00edmi kardiovaskul\u00e1rn\u00edmi probl\u00e9my. V jedn\u00e9 pr\u00e1ci m\u011bli \u00fa\u010dastn\u00edci s vy\u0161\u0161\u00ed hladinou t\u00e9to mikro\u017eiviny p\u0159i srovn\u00e1n\u00ed s t\u011bmi s ni\u017e\u0161\u00ed koncentrac\u00ed vitam\u00ednu D dokonce <strong>o 60 % ni\u017e\u0161\u00ed riziko vzniku srde\u010dn\u00edch poruch.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/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\">1. 3 M\u016f\u017eete zmen\u0161it riziko vzniku n\u011bkter\u00fdch druh\u016f rakoviny<\/h3>\n\n\n\n<p>V\u011bdci objevili v r\u00e1mci studi\u00ed spojitost tak\u00e9 mezi hladinou vitam\u00ednu D a men\u0161\u00edm v\u00fdskytem n\u011bkter\u00fdch druh\u016f rakoviny. P\u0159i\u0161li nap\u0159\u00edklad na to, \u017ee lid\u00e9 s vy\u0161\u0161\u00edm mno\u017estv\u00edm vitam\u00ednu D v krvi m\u011bli v porovn\u00e1n\u00ed s jedinci s ni\u017e\u0161\u00ed koncentrac\u00ed t\u00e9to l\u00e1tky v t\u011ble zhruba <strong>o polovinu men\u0161\u00ed pravd\u011bpodobnost vzniku rakoviny tlust\u00e9ho st\u0159eva.<\/strong> V tomto sm\u011bru je pot\u0159eba pokra\u010dovat ve zkoum\u00e1n\u00ed, ale v\u00fdsledky z proveden\u00fdch v\u00fdzkum\u016f p\u0159in\u00e1\u0161ej\u00ed slibn\u00e9 z\u00e1v\u011bry. <span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/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\">1. 4 Sn\u00ed\u017e\u00edte riziko vzniku cukrovky 2. typu<\/h3>\n\n\n\n<p>Vitam\u00edn D m\u00e1 pozitivn\u00ed vliv na funkci slinivky, kter\u00e1 produkuje <strong>inzul\u00edn pot\u0159ebn\u00fd pro regulaci krevn\u00edho cukru. <\/strong>Podle studi\u00ed vedla suplementace t\u00e9to l\u00e1tky ke zlep\u0161en\u00ed citlivosti tk\u00e1n\u00ed na inzul\u00edn (inzul\u00ednov\u00e9 sensitivity). Nap\u0159\u00edklad u lid\u00ed s cukrovkou 2. typu, kte\u0159\u00ed m\u011bli deficit vitam\u00ednu D,<strong> do\u0161lo k 60% zlep\u0161en\u00ed v t\u00e9to oblasti.<\/strong> Dostate\u010dn\u00e1 hladina t\u00e9to mikro\u017eiviny tak p\u0159isp\u00edv\u00e1 k ochran\u011b p\u0159ed inzulinovou rezistenc\u00ed, kter\u00e1 je rizikov\u00fdm faktorem vzniku cukrovky 2. typu. <span style=\"color:#ff6600\" class=\"tadv-color\">[17]&nbsp;<\/span>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edmaj\u00ed dal\u0161\u00ed zp\u016fsoby, jak podpo\u0159it metabolismus cukru, p\u0159e\u010dt\u011bte si \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/citlivost-na-inzulin-jak-ji-zvysit-a-predejit-inzulinove-rezistenci\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Citlivost na inzul\u00edn &#8211; jak ji zv\u00fd\u0161it a p\u0159edej\u00edt inzul\u00ednov\u00e9 rezistenci?<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/10\/iStock-1330882492-1124x750.jpg\" alt=\"\u00da\u010dinky vitam\u00ednu D\" class=\"wp-image-396388\" width=\"843\" height=\"563\" title=\"\u00da\u010dinky vitam\u00ednu D\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1330882492-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1330882492-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1330882492-1536x1025.jpg 1536w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Prispejete_k_zachovani_kognitivnich_funkci_a_dusevniho_zdravi\"><\/span>2. P\u0159isp\u011bjete k zachov\u00e1n\u00ed kognitivn\u00edch funkc\u00ed a du\u0161evn\u00edho zdrav\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dostatek vitam\u00ednu D je d\u016fle\u017eit\u00fd nejen pro mozek rostouc\u00edch d\u011bt\u00ed, ale tak\u00e9 pro dosp\u011bl\u00e9 lidi, kter\u00fdm podle v\u00fdzkum\u016f m\u016f\u017ee pomoci udr\u017eet zdravou nervovou soustavu a mozkov\u00e9 funkce. Stejn\u011b tak se spojuje s blahod\u00e1rn\u00fdm vlivem na psychiku.&nbsp;<\/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\">2. 1 Sn\u00ed\u017e\u00edte riziko vzniku neurologick\u00fdch onemocn\u011bn\u00ed<strong><\/strong><\/h3>\n\n\n\n<p>Vitam\u00edn D ve studi\u00edch prok\u00e1zal sv\u016fj pozitivn\u00ed vliv na nervovou soustavu, kter\u00e1 \u0159\u00edd\u00ed \u010dinnost v\u0161ech org\u00e1n\u016f. Stoj\u00ed za t\u00edm nejsp\u00ed\u0161 <strong>schopnost t\u00e9to l\u00e1tky chr\u00e1nit nervov\u00e9 bu\u0148ky<\/strong> (neurony) p\u0159ed po\u0161kozen\u00edm oxida\u010dn\u00edm stresem a dal\u0161\u00edmi negativn\u00edmi vlivy. <span style=\"color:#ff6600\" class=\"tadv-color\">[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V jedn\u00e9 studii vedlo zv\u00fd\u0161en\u00ed hladiny vitam\u00ednu D na hodnoty vy\u0161\u0161\u00ed ne\u017e 30 ng\/ml <strong>k ni\u017e\u0161\u00edmu riziku vzniku Alzheimerovy \u010di Parkinsonovy choroby a roztrou\u0161en\u00e9 skler\u00f3zy. <\/strong>U lid\u00ed star\u0161\u00edch 65 let to m\u011blo pozitivn\u00ed vliv na udr\u017een\u00ed zdrav\u00fdch kognitivn\u00edch funkc\u00ed, jako je<strong> pam\u011b\u0165 a my\u0161len\u00ed.<\/strong> Vitam\u00edn D se rovn\u011b\u017e b\u011b\u017en\u011b pou\u017e\u00edv\u00e1 jako sou\u010d\u00e1st komplexn\u00edho p\u0159\u00edstupu p\u0159i \u0159e\u0161en\u00ed t\u011bchto onemocn\u011bn\u00ed.<span style=\"color:#ff6600\" class=\"tadv-color\"> [1, 18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se chcete dozv\u011bd\u011bt, co dal\u0161\u00edho m\u016f\u017ee pomoci s pam\u011bt\u00ed a dal\u0161\u00edmi mozkov\u00fdmi funkcemi, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-zlepsit-a-udrzet-koncentraci-pri-praci-i-uceni\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak zlep\u0161it a udr\u017eet koncentraci p\u0159i pr\u00e1ci a u\u010den\u00ed?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. 2 Podpo\u0159\u00edte du\u0161evn\u00ed zdrav\u00ed<strong><\/strong><\/h3>\n\n\n\n<p>Optim\u00e1ln\u00ed hladina vitam\u00ednu D se rovn\u011b\u017e spojuje s p\u0159\u00edzniv\u00fdm vlivem na <strong>psychick\u00e9 zdrav\u00ed, n\u00e1ladu <\/strong>a <strong>celkov\u00fd well-being.<\/strong> Nejlep\u0161\u00edho \u00fa\u010dinku ve studi\u00edch ale bylo dosa\u017eeno v kombinaci s pohybov\u00fdmi aktivitami. Tak\u017ee nen\u00ed zcela jasn\u00e9, jak velkou roli v tom sehr\u00e1la suplementace vitam\u00ednu D. <span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pod\u00e1v\u00e1n\u00ed vitaminu D je rovn\u011b\u017e b\u011b\u017en\u00e9 u lid\u00ed s diagnostikovanou depres\u00ed jako sou\u010d\u00e1st komplexn\u00edho p\u0159\u00edstupu. V jedn\u00e9 studii nap\u0159\u00edklad do\u0161lo ke <strong>42% zlep\u0161en\u00ed p\u0159\u00edznak\u016f tohoto onemocn\u011bn\u00ed<\/strong> po u\u017e\u00edv\u00e1n\u00ed vitam\u00ednu D v mno\u017estv\u00ed 4000 IU po dobu jednoho m\u011bs\u00edce n\u00e1sledovan\u00e9ho dv\u011bma m\u011bs\u00edci s 2000 IU. <span style=\"color:#ff6600\" class=\"tadv-color\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, jak\u00e9 dal\u0161\u00ed l\u00e1tky v\u00e1m mohou pomoci s udr\u017een\u00edm psychick\u00e9 pohody, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/adaptogeny-prirodni-latky-ktere-pomahaji-zvladat-stres\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Adaptogeny: P\u0159\u00edrodn\u00ed l\u00e1tky, kter\u00e9 pom\u00e1haj\u00ed zvl\u00e1dat stres.<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/10\/IMG_6851-2-1124x750.jpg\" alt=\"\u00da\u010dinky vitam\u00ednu D na psychiku\" class=\"wp-image-396408\" width=\"843\" height=\"563\" title=\"\u00da\u010dinky vitam\u00ednu D na psychiku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_6851-2-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_6851-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_6851-2-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_6851-2-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Prispejete_k_lepsimu_sportovnimu_vykonu\"><\/span>3. P\u0159isp\u011bjete k lep\u0161\u00edmu sportovn\u00edmu v\u00fdkonu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pozitivn\u00ed vliv vitam\u00ednu D na zdrav\u00ed kost\u00ed a \u010dinnost sval\u016f hovo\u0159\u00ed s\u00e1m za sebe. Pro pohyb tuto l\u00e1tku jednodu\u0161e pot\u0159ebujeme. Sportovci, kte\u0159\u00ed cht\u011bj\u00ed co nejlep\u0161\u00ed v\u00fdsledky, by si tak m\u011bli hl\u00eddat jej\u00ed dostate\u010dn\u00fd p\u0159\u00edjem a pravideln\u011b kontrolovat hladinu vitam\u00ednu D v t\u011ble.&nbsp;<\/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\">Jak\u00e9 jsou hlavn\u00ed benefity vitam\u00ednu D pro sportovce podle studi\u00ed?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Podporuje <strong>zachov\u00e1n\u00ed zdrav\u00fdch kost\u00ed,<\/strong> kter\u00e9 jsou odoln\u011bj\u0161\u00ed p\u0159ed vznikem zlomenin.&nbsp;<\/li><li>P\u0159isp\u00edv\u00e1 ke <strong>spr\u00e1vn\u00e9 \u010dinnosti sval\u016f.<\/strong><\/li><li>Pod\u00edl\u00ed se na<strong> r\u016fstu nov\u00fdch svalov\u00fdch bun\u011bk <\/strong>a zv\u011bt\u0161en\u00ed objemu t\u011bch st\u00e1vaj\u00edc\u00edch.<\/li><li>D\u00edky sv\u00fdm vlastnostem m\u016f\u017ee <strong>zlep\u0161it svalovou kontrakci<\/strong> a silov\u00e9 schopnosti.&nbsp;<\/li><li>Spojuje se i s <strong>p\u0159\u00edzniv\u00fdm vlivem na VO<sub>2<\/sub>max,<\/strong> co\u017e je parametr efektivn\u00edho vyu\u017e\u00edv\u00e1n\u00ed kysl\u00edku.<span style=\"color:#ff6600\" class=\"tadv-color\"> [7]&nbsp;<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pro sportovce je d\u016fle\u017eit\u00fd tak\u00e9 ho\u0159\u010d\u00edk. Pokud se chcete o t\u00e9to miner\u00e1ln\u00ed l\u00e1tce dozv\u011bd\u011bt v\u00edce, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/magnezium-muze-zpusobit-bolesti-svalu-a-krece\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>K\u0159e\u010de, \u00fanava, podr\u00e1\u017ed\u011bnost. Na co dal\u0161\u00edho m\u00e1 ho\u0159\u010d\u00edk vliv?<\/strong><\/a>&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/10\/pero-720-1124x750.jpg\" alt=\"Vliv vitam\u00ednu D na sportovn\u00ed v\u00fdkon\" class=\"wp-image-396427\" width=\"843\" height=\"563\" title=\"Vliv vitam\u00ednu D na sportovn\u00ed v\u00fdkon\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/pero-720-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/pero-720-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/pero-720-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/pero-720.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_doplnit_vitamin_D\"><\/span>Jak doplnit vitam\u00edn D?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nen\u00ed n\u00e1hoda, \u017ee se vitam\u00edn D ozna\u010duje jako<strong> slune\u010dn\u00ed vitam\u00edn.<\/strong> Z\u00edsk\u00e1v\u00e1me ho toti\u017e hlavn\u011b z UVB paprsk\u016f. P\u0159i pobytu venku tak spojujeme p\u0159\u00edjemn\u00e9 slun\u011bn\u00ed s u\u017eite\u010dnou tvorbou t\u00e9to l\u00e1tky. Slun\u00ed\u010dka ale nen\u00ed v\u017edy dostatek, a tak p\u0159ich\u00e1z\u00ed na \u0159adu potravinov\u00e9 zdroje a dopl\u0148ky stravy.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/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\">1. Vitam\u00edn D ze slunce<\/h3>\n\n\n\n<p>Slune\u010dn\u00ed (UVB) z\u00e1\u0159en\u00ed je<strong> nejp\u0159irozen\u011bj\u0161\u00edm zdrojem vitam\u00ednu D.<\/strong> Kdy\u017e na na\u0161i poko\u017eku dopadaj\u00ed slune\u010dn\u00ed paprsky, za\u010dne je absorbovat l\u00e1tka 7-dehydrocholesterol, kter\u00e1 se pak prom\u011bn\u00ed na vitam\u00edn D3. Z n\u011bj prost\u0159ednictv\u00edm metabolick\u00fdch proces\u016f <strong>vznikne biologicky aktivn\u00ed kalcitriol.<\/strong> Na tvorbu vitam\u00ednu D v poko\u017ece se ale nem\u016f\u017eeme 100% spolehnout. Ovliv\u0148uje ji toti\u017e \u0159ada vn\u011bj\u0161\u00edch faktor\u016f.&nbsp;<\/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\">Co m\u016f\u017ee negativn\u011b ovlivnit tvorbu vitam\u00ednu D v poko\u017ece?<strong><\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Ro\u010dn\u00ed obdob\u00ed: <\/strong>B\u011bhem podzimu a zimy tr\u00e1v\u00edme v\u00edce \u010dasu uvnit\u0159 budov a zahalujeme se do v\u00edce vrstev oble\u010den\u00ed. Tak\u00e9 v t\u00e9 dob\u011b slunce sv\u00edt\u00ed m\u00e9n\u011b. Sni\u017euje se tak vystaven\u00ed k\u016f\u017ee UVB paprsk\u016fm.&nbsp;<\/li><li><strong>Denn\u00ed doba:<\/strong> Slune\u010dn\u00ed paprsky jsou nejsiln\u011bj\u0161\u00ed zhruba od 10 do 14 hodin. Pokud chod\u00edme ven r\u00e1no a ve\u010der, synt\u00e9za vitam\u00ednu D nejsp\u00ed\u0161 bude o n\u011bco m\u00e9n\u011b efektivn\u00ed.&nbsp;<\/li><li><strong>Nadmo\u0159sk\u00e1 v\u00fd\u0161ka: <\/strong>Ve vy\u0161\u0161\u00ed nadmo\u0159sk\u00e9 v\u00fd\u0161ce jsou UVB paprsky zpravidla siln\u011bj\u0161\u00ed a \u00fa\u010dinn\u011bj\u0161\u00ed.&nbsp;<\/li><li><strong>Zne\u010di\u0161t\u011bn\u00ed ovzdu\u0161\u00ed:<\/strong> To sni\u017euje dosah UVB paprsk\u016f a jejich dopad na na\u0161i poko\u017eku.&nbsp;<\/li><li><strong>Pigmentace k\u016f\u017ee:<\/strong> Ko\u017en\u00ed barvivo melanin dok\u00e1\u017ee absorbovat UVB z\u00e1\u0159en\u00ed, \u010d\u00edm\u017e se sni\u017euje tvorba vitam\u00ednu D v poko\u017ece. Lidem s tmav\u0161\u00edm odst\u00ednem pleti se tak v poko\u017ece p\u0159irozen\u011b tvo\u0159\u00ed m\u00e9n\u011b vitam\u00ednu D.&nbsp;<\/li><li><strong>Pou\u017e\u00edv\u00e1n\u00ed kr\u00e9m\u016f s vysok\u00fdm SPF: <\/strong>T\u00edm, \u017ee si poko\u017eku chr\u00e1n\u00edme p\u0159ed negativn\u00edmi vlivy slune\u010dn\u00edho z\u00e1\u0159en\u00ed, z\u00e1rove\u0148 \u010d\u00e1ste\u010dn\u011b sni\u017eujeme schopnost p\u0159irozen\u00e9 tvorby vitam\u00ednu D. <span style=\"color:#ff6600\" class=\"tadv-color\">[22]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Do hry tak vstupuje tolik \u010dinitel\u016f, \u017ee je t\u011b\u017ek\u00e9 doporu\u010dit, kolik \u010dasu na slunci str\u00e1vit, abychom z\u00edskali dostate\u010dn\u00e9 mno\u017estv\u00ed vitam\u00ednu D. Nej\u010dast\u011bji se ale m\u016f\u017eeme setkat s n\u00e1zorem, \u017ee sta\u010d\u00ed alespo\u0148 2kr\u00e1t t\u00fddn\u011b str\u00e1vit <strong>5\u201330 minut na slunci<\/strong> s odhalenou poko\u017ekou (horn\u00ed a doln\u00ed kon\u010detiny) v dob\u011b od 10 do 16 hodin. <span style=\"color:#ff6600\" class=\"tadv-color\">[30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017en\u00e1 u\u017e v\u00e1s napadlo doh\u00e1n\u011bt p\u0159\u00edjem tohoto vitam\u00ednu v zimn\u00edch m\u011bs\u00edc\u00edch n\u00e1v\u0161t\u011bvami sol\u00e1ria. V ot\u00e1zce, zda<strong> je sol\u00e1rium vhodn\u00e9 jako podpora tvorby vitam\u00ednu D,<\/strong> se zat\u00edm odborn\u00edci neshoduj\u00ed. I p\u0159esto, \u017ee se vlivem um\u011bl\u00fdch UVB paprsk\u016f v k\u016f\u017ei syntetizuje vitam\u00edn D, je zase t\u011b\u017ek\u00e9 ur\u010dit, kolik \u010dasu tam str\u00e1vit, aby nedo\u0161lo ke sp\u00e1len\u00ed nebo jin\u00e9mu ohro\u017een\u00ed poko\u017eky.<span style=\"color:#ff6600\" class=\"tadv-color\"> [23]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/10\/iStock-1211311866-scaled-e1665387283260-1124x747.jpg\" alt=\"Vitam\u00edn D ze slunce\" class=\"wp-image-396443\" width=\"843\" height=\"560\" title=\"Vitam\u00edn D ze slunce\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1211311866-scaled-e1665387283260-1124x747.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1211311866-scaled-e1665387283260-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1211311866-scaled-e1665387283260-1536x1021.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1211311866-scaled-e1665387283260-2048x1361.jpg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1211311866-scaled-e1665387283260-768x511.jpg 768w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Vitam\u00edn D v potravin\u00e1ch<\/h3>\n\n\n\n<p>V ovoci a <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\">zelenin\u011b <\/a>sice vitam\u00edn D nenajdeme, kde se ale nach\u00e1z\u00ed? Mezi jeho nejlep\u0161\u00ed zdroje pat\u0159\u00ed <strong>tu\u010dn\u00e9 ryby a vaje\u010dn\u00fd \u017eloutek.<\/strong> Z t\u011bchto potravin z\u00e1rove\u0148 p\u0159ijmete i tuk, co\u017e je d\u016fle\u017eit\u00e9 pro spr\u00e1vnou vst\u0159ebatelnost t\u00e9to \u017eiviny. Z\u00e1rove\u0148 u nich ale myslete na to, \u017ee<strong> obsahuj\u00ed velk\u00e9 mno\u017estv\u00ed kalori\u00ed. <\/strong>T\u0159eba v p\u0159\u00edpad\u011b oleje z tres\u010d\u00edch jater se b\u011b\u017en\u011b doporu\u010duje u\u017e\u00edv\u00e1n\u00ed po l\u017ei\u010dk\u00e1ch. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00dactyhodn\u00e9 mno\u017estv\u00ed t\u00e9to l\u00e1tky najdete tak\u00e9 <strong>v<\/strong> <strong>houb\u00e1ch a li\u0161ejn\u00edc\u00edch, na kter\u00e9 dopad\u00e1 UVB z\u00e1\u0159en\u00ed.<\/strong> D\u00edky tomu se v nich tvo\u0159\u00ed vitam\u00edn D podobn\u00fdm zp\u016fsobem jako v na\u0161\u00ed poko\u017ece. Ka\u017ed\u00e1 houba a li\u0161ejn\u00edk ale m\u016f\u017ee obsahovat jin\u00e9 mno\u017estv\u00ed t\u00e9to l\u00e1tky, tak\u017ee se na n\u011b tak\u00e9 nem\u016f\u017eeme zcela spolehnout.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za zdroj vitam\u00ednu D mnoz\u00ed tak\u00e9 pova\u017euj\u00ed olivov\u00fd olej. Ten se v\u0161ak doporu\u010duje sp\u00ed\u0161 pro zlep\u0161en\u00ed vst\u0159ebatelnosti t\u00e9to l\u00e1tky. P\u0159irozen\u011b jej neobsahuje. Ani pivo, kter\u00e9 \u0159ada lid\u00ed pova\u017euje za multivitam\u00ednov\u00fd n\u00e1poj, nen\u00ed na tuto \u017eivinu bohat\u00e9.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na trhu tak\u00e9 najdete <strong>potraviny, kter\u00e9 jsou o vitam\u00edn D obohaceny.<\/strong> Nej\u010dast\u011bji se jedn\u00e1 o ml\u00e9\u010dn\u00e9 v\u00fdrobky, cere\u00e1lie nebo rostlinn\u00e9 n\u00e1poje a dezerty. Pozn\u00e1te je podle toho, \u017ee maj\u00ed na obale informaci o fortifikaci vitam\u00ednem D.&nbsp;<\/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\">Nejbohat\u0161\u00ed potravinov\u00e9 zdroje vitam\u00ednu D&nbsp;<strong><\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Potravina<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Mno\u017estv\u00ed vitam\u00ednu D ve 100 g<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Olej z tres\u010d\u00edch jater<\/td><td class=\"has-text-align-center\" data-align=\"center\">250 \u00b5g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Houby rostouc\u00ed na slunci<\/td><td class=\"has-text-align-center\" data-align=\"center\">26,2 \u00b5g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Losos<\/td><td class=\"has-text-align-center\" data-align=\"center\">10,9 \u00b5g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vaje\u010dn\u00fd \u017eloutek<\/td><td class=\"has-text-align-center\" data-align=\"center\">5,4 \u00b5g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/sardinky-ve-vlastni-stave-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Sardinky<\/a> (konzervovan\u00e9 ve vod\u011b)<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,8 \u00b5g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/tunak-ve-vlastni-stave-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tu\u0148\u00e1k<\/a> (konzervovan\u00fd ve vod\u011b)<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,2 \u00b5g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ml\u00e9ko obohacen\u00e9 o vitam\u00edn D&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u00b5g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Zdroj nutri\u010dn\u00edch hodnot:<span style=\"color:#ff6600\" class=\"tadv-color\"> [24]<\/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\">3. Dopl\u0148ky stravy s vitam\u00ednem D<\/h3>\n\n\n\n<p>Suplementy s vitam\u00edn D jsou ide\u00e1ln\u00ed volbou <strong>pro lidi, kte\u0159\u00ed nejed\u00ed pravideln\u011b tu\u010dn\u00e9 <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/ryby-cs\/\" class=\"ek-link\">ryby <\/a>a dal\u0161\u00ed potravinov\u00e9 zdroje t\u00e9to l\u00e1tky. <\/strong>Tak\u00e9 jsou vhodn\u00e9 b\u011bhem podzimn\u00edch a zimn\u00edch m\u011bs\u00edc\u016f i ve zbytku roku, kdy poko\u017eku chr\u00e1n\u00edme opalovac\u00edmi kr\u00e9my. Pomohou tak dlouhodob\u011b zajistit dostate\u010dn\u00fd p\u0159\u00edjem vitam\u00ednu D.<\/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\">Kter\u00fd vitam\u00edn D je nejlep\u0161\u00ed?<strong><\/strong><\/h4>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li><strong>Ergokalciferol (vitam\u00edn D2):<\/strong> Z\u00edskan\u00fd z rostlinn\u00fdch zdroj\u016f vitam\u00ednu D.&nbsp;<\/li><li><strong>Cholekalciferol (vitam\u00edn D3):<\/strong> Zpravidla poch\u00e1z\u00ed z \u017eivo\u010di\u0161n\u00fdch zdroj\u016f vitam\u00ednu D3. Rostlinnou v\u00fdjimkou je <a href=\"https:\/\/gymbeam.cz\/bio-vitamin-d3-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00edn D3 z\u00edskan\u00fd z li\u0161ejn\u00edk\u016f<\/a>. Podle studi\u00ed je tato forma efektivn\u011bj\u0161\u00ed ve zv\u00fd\u0161en\u00ed hladiny aktivn\u00edho vitam\u00ednu D3 v t\u011ble ne\u017e varianta s D2. <span style=\"color:#ff6600\" class=\"tadv-color\">[2, 15]<\/span><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vitam\u00edn D2 nebo D3 m\u016f\u017eete u\u017e\u00edvat ve form\u011b <strong>tablet, kapsl\u00ed, nebo jako tekut\u00fd vitam\u00edn D<\/strong> t\u0159eba v podob\u011b kapek nebo oleje z tres\u010d\u00edch jater. Na trhu ale existuj\u00ed tak\u00e9 spreje nebo kr\u00e9my s vitam\u00ednem D, kter\u00e9 se ma\u017eou p\u0159\u00edmo na poko\u017eku.&nbsp;<\/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\">Nejlep\u0161\u00ed a nejsiln\u011bj\u0161\u00ed vitam\u00edn D:<strong><\/strong><\/h4>\n\n\n\n<p>Kdy\u017e budete p\u0159em\u00fd\u0161let, jakou formu vitam\u00ednu D si vybrat, <strong>v\u017edy rad\u011bji s\u00e1hn\u011bte po l\u00e9pe vyu\u017eiteln\u00e9 D3.<\/strong> Pak u\u017e je prakticky na v\u00e1s, jestli zvol\u00edte vitam\u00edn D3 v kapk\u00e1ch, kapsl\u00edchn ebo tablet\u00e1ch.Vysokou vst\u0159ebatelnost v t\u011ble pak zaru\u010duje dopln\u011bk s <strong>lipozom\u00e1ln\u00edm vitam\u00ednem D.<\/strong> Ten je v takov\u00e9m produktu nav\u00e1z\u00e1n na lipozomy, kter\u00e9 ho dok\u00e1\u017eou p\u0159en\u00e9st a\u017e do tr\u00e1vic\u00edho traktu, \u010d\u00edm\u017e doch\u00e1z\u00ed k efektivn\u011bj\u0161\u00ed absorpci \u00fa\u010dinn\u00e9 l\u00e1tky.<span style=\"color:#ff6600\" class=\"tadv-color\"> [15, 26]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/10\/Vitamin-D3-2-1124x749.jpg\" alt=\"V\u00fd\u017eivov\u00e9 dopl\u0148ky s vitam\u00ednem D\" class=\"wp-image-396462\" width=\"843\" height=\"562\" title=\"V\u00fd\u017eivov\u00e9 dopl\u0148ky s vitam\u00ednem D\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/Vitamin-D3-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/Vitamin-D3-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/Vitamin-D3-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/Vitamin-D3-2-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Jak vitam\u00edn D u\u017e\u00edvat?<strong><\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Ve studi\u00edch se nej\u010dast\u011bji setk\u00e1te s doporu\u010den\u00fdm d\u00e1vkov\u00e1n\u00edm <strong>1000\u20132000 IU vitam\u00ednu D3 denn\u011b.<\/strong> Tento p\u0159\u00edjem by m\u011bl sta\u010dit v\u011bt\u0161in\u011b populace pro udr\u017een\u00ed optim\u00e1ln\u00edch hodnot vitam\u00ednu D v krvi. <span style=\"color:#ff6600\" class=\"tadv-color\">[15]<\/span><\/li><li>Pro maxim\u00e1ln\u00ed podporu zdrav\u00ed kost\u00ed je vhodn\u00e9 vitam\u00edn D kombinovat s <a href=\"https:\/\/gymbeam.cz\/vapnik-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">v\u00e1pn\u00edkem<\/a> a <a href=\"https:\/\/gymbeam.cz\/vitamin-k2-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00ednem K<\/a>.&nbsp;<\/li><li>Vitam\u00edn D je rozpustn\u00fd v tuc\u00edch, proto by se m\u011bl u\u017e\u00edvat sou\u010dasn\u011b s j\u00eddlem obsahuj\u00edc\u00edm tuk.&nbsp;<\/li><li>P\u0159\u00edjem 1000 IU zvy\u0161uje sledovan\u00fd 25-hydroxyvitatam\u00edn D pr\u016fm\u011brn\u011b o 15\u201325 nmol\/l p\u0159i pravideln\u00e9m u\u017e\u00edv\u00e1n\u00ed v r\u00e1mci t\u00fddn\u016f a\u017e m\u011bs\u00edc\u016f.<span style=\"color:#ff6600\" class=\"tadv-color\"> [16]<\/span><\/li><li>Ve Spojen\u00fdch st\u00e1tech americk\u00fdch a Kanad\u011b se za horn\u00ed hranici p\u0159\u00edjmu pova\u017euje denn\u00ed mno\u017estv\u00ed 4000 IU. <span style=\"color:#ff6600\" class=\"tadv-color\">[15]<\/span><\/li><li>V p\u0159\u00edpad\u011b, \u017ee si nech\u00e1te <a href=\"https:\/\/gymbeam.cz\/test-vitaminu-d-cerascreen.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>zm\u011b\u0159it hladinu vitam\u00ednu D<\/strong><\/a> v krvi a n\u00e1sledn\u011b za\u010dnete tuto l\u00e1tku suplementovat, je vhodn\u00e9 si za n\u011bkolik m\u011bs\u00edc\u016f op\u011bt ud\u011blat test a zjistit, jak se na\u0161e sna\u017een\u00ed projevilo.&nbsp;<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Doporuceny_denni_prijem_vitaminu_D\"><\/span>Doporu\u010den\u00fd denn\u00ed p\u0159\u00edjem vitam\u00ednu D<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Evropsk\u00fd \u00fa\u0159ad pro bezpe\u010dnost potravin (EFSA) <\/strong>doporu\u010duje od jednoho roku v\u011bku p\u0159\u00edjem<strong> 15 \u00b5g (600 IU) <\/strong>vitam\u00ednu D denn\u011b. Stejn\u00e9 d\u00e1vky plat\u00ed pro t\u011bhotn\u00e9, koj\u00edc\u00ed \u010di \u017eeny v menopauze. <span style=\"color:#ff6600\" class=\"tadv-color\">[19]<\/span><\/li><li><strong>Spole\u010dnost pro v\u00fd\u017eivu n\u011bmecky mluv\u00edc\u00edch zem\u00ed (DACH) <\/strong>doporu\u010duje od jednoho roku v\u011bku denn\u00ed p\u0159\u00edjem <strong>20 \u00b5g (800 IU) <\/strong>vitam\u00ednu D. U t\u011bhotn\u00fdch a koj\u00edc\u00edch \u017een z\u016fst\u00e1v\u00e1 stejn\u00e9 mno\u017estv\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[20]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kdy\u017e vezmeme v \u00favahu, jak velk\u00fd vliv m\u00e1 zem\u011bpisn\u00e1 poloha, ro\u010dn\u00ed obdob\u00ed nebo nadmo\u0159sk\u00e1 v\u00fd\u0161ka na p\u0159irozenou produkci vitam\u00ednu D, <strong>je t\u011b\u017ek\u00e9 p\u0159esn\u011b ur\u010dit d\u00e1vku, kter\u00e1 by vyhovovala pot\u0159eb\u00e1m n\u00e1s v\u0161ech.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The Endocrine Society nap\u0159\u00edklad uv\u00e1d\u00ed, \u017ee pro udr\u017een\u00ed zdrav\u00e9 hladiny vitam\u00ednu D v hodnot\u00e1ch nad 75 nmol\/L (30 ng\/ml) je pot\u0159eba denn\u011b p\u0159ijmout zhruba <strong>37,5\u201350 \u03bcg vitam\u00ednu D<\/strong>, co\u017e odpov\u00edd\u00e1 <strong>1500\u20132000 IU.<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\"> [21]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/10\/iStock-468327978-1124x749.jpg\" alt=\"Jak\u00fd je doporu\u010den\u00fd p\u0159\u00edjem vitam\u00ednu D?\" class=\"wp-image-396477\" width=\"843\" height=\"562\" title=\"Jak\u00fd je doporu\u010den\u00fd p\u0159\u00edjem vitam\u00ednu D?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-468327978-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-468327978-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-468327978-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-468327978-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Co se m\u016f\u017ee st\u00e1t po p\u0159ed\u00e1vkov\u00e1n\u00ed vitam\u00ednem D?<strong><\/strong><\/h3>\n\n\n\n<p><strong>P\u0159ed\u00e1vkov\u00e1n\u00ed vitam\u00ednem D<\/strong> (hypervitamin\u00f3za) sice nen\u00ed b\u011b\u017en\u00e9, ale st\u00e1t se to m\u016f\u017ee. Ur\u010dit\u011b je proto dobr\u00e9 zn\u00e1t rizika nadm\u011brn\u00e9ho p\u0159\u00edjmu t\u00e9to \u017eiviny. Zpravidla k tomu doch\u00e1z\u00ed p\u0159i nedodr\u017een\u00ed doporu\u010den\u00e9ho d\u00e1vkov\u00e1n\u00ed suplementu a jeho n\u011bkolikan\u00e1sobn\u00e9m p\u0159ekro\u010den\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>P\u0159i nadbytku vitam\u00ednu D v t\u011ble m\u016f\u017ee nastat hyperkalc\u00e9mie<\/strong> (vysok\u00e1 hladina v\u00e1pn\u00edku v krvi), kter\u00e1 se projevuje nevolnost\u00ed, zvracen\u00edm, svalovou slabost\u00ed, dehydratac\u00ed nebo neuhasitelnou \u017e\u00edzn\u00ed. Tak\u017ee pravidlo, \u017ee se to s ni\u010d\u00edm nem\u00e1 p\u0159eh\u00e1n\u011bt, plat\u00ed i pro vitam\u00edn D. <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Odstra\u0161uj\u00edc\u00edm p\u0159\u00edpadem p\u0159ed\u00e1vkov\u00e1n\u00ed touto l\u00e1tkou je brazilsk\u00fd bodybuilder, kter\u00fd si po dobu 2 let denn\u011b injek\u010dn\u011b vpravoval 50 000 IU vitam\u00ednu D3 do t\u011bla. To zp\u016fsobilo vysok\u00e9 mno\u017estv\u00ed koluj\u00edc\u00edho v\u00e1pn\u00edku po t\u011ble a <strong>usazov\u00e1n\u00ed t\u00e9to miner\u00e1ln\u00ed l\u00e1tky ve \u0161lach\u00e1ch, ledvin\u00e1ch a prsn\u00edm svalu, kde si vitam\u00edn D vpichoval. <\/strong>Krom\u011b toho m\u011bl nebezpe\u010dn\u00fd z\u00e1n\u011bt slinivky a ledvinov\u00e9 kameny. Ve v\u00fdsledku musel podstoupit n\u00e1ro\u010dnou l\u00e9\u010dbu v\u010detn\u011b n\u011bkolika dial\u00fdz, aby se jeho t\u011blo dalo zase do po\u0159\u00e1dku.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\"> [27]<\/span><\/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\">Je mo\u017en\u00e9 se p\u0159ed\u00e1vkovat vitam\u00ednem D na slunci?&nbsp;<strong><\/strong><\/h4>\n\n\n\n<p>Mo\u017en\u00e1 jste u\u017e taky p\u0159em\u00fd\u0161leli nad t\u00edm, zda m\u016f\u017ee celodenn\u00ed pobyt na slunci v\u00e9st k p\u0159ed\u00e1vkov\u00e1n\u00ed vitam\u00ednem D. <strong>Na\u0161e t\u011blo m\u00e1 na\u0161t\u011bst\u00ed samoregula\u010dn\u00ed mechanismus, kter\u00fd zabrzd\u00ed tvorbu vitam\u00ednu D, kdy\u017e u\u017e nen\u00ed pot\u0159eba, <\/strong>tak\u017ee obavy nejsou na m\u00edst\u011b. St\u00e1le ale plat\u00ed, \u017ee je vhodn\u00e9 poko\u017eku chr\u00e1nit a bez ochrann\u00e9ho SPF kr\u00e9mu ji slunci nevystavovat p\u0159\u00edli\u0161 dlouho. <span style=\"color:#ff6600\" class=\"tadv-color\">[28]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zaverecne_shrnuti_K_cemu_slouzi_vitamin_D\"><\/span>Z\u00e1v\u011bre\u010dn\u00e9 shrnut\u00ed: K \u010demu slou\u017e\u00ed vitam\u00edn D?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>P\u0159isp\u00edv\u00e1 k norm\u00e1ln\u00edmu vst\u0159eb\u00e1v\u00e1n\u00ed v\u00e1pn\u00edku a fosforu.<\/li><li>Podporuje udr\u017een\u00ed norm\u00e1ln\u00ed hladiny v\u00e1pn\u00edku v krvi.<\/li><li>Pom\u00e1h\u00e1 zachovat norm\u00e1ln\u00ed stav kost\u00ed.&nbsp;<\/li><li>Pod\u00edl\u00ed se na udr\u017een\u00ed spr\u00e1vn\u00e9 funkce sval\u016f.&nbsp;<\/li><li>P\u0159isp\u00edv\u00e1 k udr\u017een\u00ed zdrav\u00fdch zub\u016f.&nbsp;<\/li><li>Podporuje spr\u00e1vnou \u010dinnost imunitn\u00edho syst\u00e9mu.&nbsp;<\/li><li>Pod\u00edl\u00ed se na procesu d\u011blen\u00ed bun\u011bk.&nbsp;<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dostate\u010dn\u00e1 hladina vitam\u00ednu D v t\u011ble je d\u016fle\u017eit\u00e1 pro zdrav\u00ed kost\u00ed, spr\u00e1vnou \u010dinnost sval\u016f a neobejde se bez n\u00ed ani imunitn\u00ed syst\u00e9m. Souvis\u00ed tak se <strong>zachov\u00e1n\u00edm celkov\u00e9ho zdrav\u00ed a hraje roli tak\u00e9 ve sportovn\u00ed v\u00fdkonnosti a udr\u017een\u00ed norm\u00e1ln\u00edch mozkov\u00fdch funkc\u00ed. <\/strong>Chyb\u011bj\u00edc\u00ed vitam\u00edn D se m\u016f\u017ee negativn\u011b projevit na zdrav\u00ed v mnoha ohledech.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S optim\u00e1ln\u00edm p\u0159\u00edjmem vitam\u00ednu D pak pom\u016f\u017ee slune\u010dn\u00ed z\u00e1\u0159en\u00ed, potravinov\u00e9 zdroje a tak\u00e9 dopl\u0148ky stravy. U nich je d\u016fle\u017eit\u00e9 vyb\u00edrat dob\u0159e vst\u0159ebatelnou formu v podob\u011b vitam\u00ednu D3.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se v\u00e1m \u010dl\u00e1nek l\u00edbil a odnesli jste si z n\u011bj u\u017eite\u010dn\u00e9 informace, sd\u00edlejte jej i se sv\u00fdmi p\u0159\u00e1teli. D\u00edky tomu se tak\u00e9 dozv\u00ed, pro\u010d je vitam\u00edn D pro zdrav\u00ed tak d\u016fle\u017eit\u00fd.&nbsp;&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/vitamin-d\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamin D\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\/calcium\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tCalcium\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>Vitam\u00edn D podporuje zdrav\u00e9 kosti, spr\u00e1vnou \u010dinnost sval\u016f a tak\u00e9 imunitu. Dostate\u010dn\u00e9 mno\u017estv\u00ed t\u00e9to l\u00e1tky je d\u016fle\u017eit\u00e9 i pro sportovn\u00ed v\u00fdkon. V jak\u00fdch zdroj\u00edch vitam\u00edn D najdeme a co v\u0161e hroz\u00ed p\u0159i jeho nedostatku?<\/p>\n","protected":false},"author":129,"featured_media":396233,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":19,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[33],"tags":[6501,7353,7563,7623],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-396232","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-doplnky-vyzivy","8":"tag-doplnky-vyzivy-cs","9":"tag-strava-cs","10":"tag-vitaminy-cs","11":"tag-zdravi","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>Vitam\u00edn D: Pro\u010d je tak d\u016fle\u017eit\u00fd, co zp\u016fsobuje nedostatek a jak ho doplnit? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Vitam\u00edn D podporuje zdrav\u00ed kost\u00ed, \u010dinnost sval\u016f a imunitu. Kter\u00fd vitam\u00edn D je nejlep\u0161\u00ed a v jak\u00fdch potravin\u00e1ch se nach\u00e1z\u00ed? Co zp\u016fsobuje nedostatek vitam\u00ednu D?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/vitamin-d-a-vse-co-o-nem-potrebujete-vedet\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Vitam\u00edn D: Pro\u010d je tak d\u016fle\u017eit\u00fd, co zp\u016fsobuje nedostatek a jak ho doplnit? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Vitam\u00edn D podporuje zdrav\u00ed kost\u00ed, \u010dinnost sval\u016f a imunitu. Kter\u00fd vitam\u00edn D je nejlep\u0161\u00ed a v jak\u00fdch potravin\u00e1ch se nach\u00e1z\u00ed? 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