{"id":406852,"date":"2022-12-12T11:33:25","date_gmt":"2022-12-12T10:33:25","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=406852"},"modified":"2025-09-26T10:49:48","modified_gmt":"2025-09-26T08:49:48","slug":"vitamin-d-i-sve-sto-vam-je-potrebno-znati-o-njemuu","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/vitamin-d-i-sve-sto-vam-je-potrebno-znati-o-njemuu\/","title":{"rendered":"Vitamin D: Za\u0161to je toliko va\u017ean, \u0161to uzrokuje njegov nedostatak i kako ga nadoknaditi?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/vitamin-d-i-sve-sto-vam-je-potrebno-znati-o-njemuu\/#Sto_je_vitamin_D\" title=\"\u0160to je vitamin D?\">\u0160to je vitamin 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.hr\/blog\/vitamin-d-i-sve-sto-vam-je-potrebno-znati-o-njemuu\/#Zasto_je_vitamin_D_toliko_bitan\" title=\"Za\u0161to je vitamin D toliko bitan?\">Za\u0161to je vitamin D toliko bitan?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/vitamin-d-i-sve-sto-vam-je-potrebno-znati-o-njemuu\/#Nedostatak_vitamina_D\" title=\"Nedostatak vitamina D\">Nedostatak vitamina 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.hr\/blog\/vitamin-d-i-sve-sto-vam-je-potrebno-znati-o-njemuu\/#Simptomi_nedostatka_vitamina_D\" title=\"Simptomi nedostatka vitamina D\">Simptomi nedostatka vitamina 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.hr\/blog\/vitamin-d-i-sve-sto-vam-je-potrebno-znati-o-njemuu\/#3_podrucja_zivota_u_kojima_vam_dovoljan_unos_vitamina_D_moze_koristiti\" title=\"3 podru\u010dja \u017eivota u kojima vam dovoljan unos vitamina D mo\u017ee koristiti\">3 podru\u010dja \u017eivota u kojima vam dovoljan unos vitamina D mo\u017ee koristiti<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/vitamin-d-i-sve-sto-vam-je-potrebno-znati-o-njemuu\/#1_Podrzava_vase_fizicko_zdravlje\" title=\"1. Podr\u017eava va\u0161e fizi\u010dko zdravlje\">1. Podr\u017eava va\u0161e fizi\u010dko zdravlje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hr\/blog\/vitamin-d-i-sve-sto-vam-je-potrebno-znati-o-njemuu\/#2_Doprinosi_ocuvanju_kognitivnih_funkcija_i_mentalnog_zdravlja\" title=\"2. Doprinosi o\u010duvanju kognitivnih funkcija i mentalnog zdravlja\">2. Doprinosi o\u010duvanju kognitivnih funkcija i mentalnog zdravlja<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hr\/blog\/vitamin-d-i-sve-sto-vam-je-potrebno-znati-o-njemuu\/#3_Doprinosi_boljoj_sportskoj_izvedbi\" title=\"3. Doprinosi boljoj sportskoj izvedbi\">3. Doprinosi boljoj sportskoj izvedbi<\/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.hr\/blog\/vitamin-d-i-sve-sto-vam-je-potrebno-znati-o-njemuu\/#Kako_nadoknaditi_vitamin_D\" title=\"Kako nadoknaditi vitamin D?\">Kako nadoknaditi vitamin 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.hr\/blog\/vitamin-d-i-sve-sto-vam-je-potrebno-znati-o-njemuu\/#Preporuceni_dnevni_unos_vitamina_D\" title=\"Preporu\u010deni dnevni unos vitamina D\">Preporu\u010deni dnevni unos vitamina 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.hr\/blog\/vitamin-d-i-sve-sto-vam-je-potrebno-znati-o-njemuu\/#Zavrsni_rezime_za_sto_je_vitamin_D_koristan\" title=\"Zavr\u0161ni rezime: za \u0161to je vitamin D koristan?\">Zavr\u0161ni rezime: za \u0161to je vitamin D koristan?<\/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.hr\/blog\/vitamin-d-i-sve-sto-vam-je-potrebno-znati-o-njemuu\/#Sto_valja_zapamtiti\" title=\"\u0160to valja zapamtiti?\">\u0160to valja zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Vitamin D, poznat i kao vitamin sunca, tvar je o kojoj u posljednje vrijeme sve \u010de\u0161\u0107e slu\u0161amo. I nije ni \u010dudo. Istra\u017eivanja pokazuju da <strong>gotovo polovica stanovni\u0161tva ima manjak ovog vitamina,<\/strong> \u0161to nosi niz zdravstvenih rizika. To uklju\u010duje negativne u\u010dinke na zdravlje kostiju, funkciju mi\u0161i\u0107a, imunolo\u0161ki sustav i cjelokupno zdravlje tijela. Stoga je svima u interesu osigurati dovoljne koli\u010dine vitamina D.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Najbolji prirodni izvor ovog mikronutrijenta je sun\u010deva svjetlost.<\/strong> No, toga tijekom godine nema uvijek u izobilju i ne mo\u017ee se na to potpuno osloniti. Osim toga, kada ve\u0107inu dana provodimo u zatvorenom prostoru i vani se ma\u017eemo kremama s visokim za\u0161titnim faktorom, manje je vjerojatno da \u0107e UVB zrake obaviti svoj posao i pomo\u0107i na\u0161em tijelu da proizvodi vitamin D.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zbog toga je jo\u0161 va\u017enije osigurati dovoljan unos vitamina D iz va\u0161e prehrane i, ako je potrebno, dodataka prehrani.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_je_vitamin_D\"><\/span>\u0160to je vitamin D?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/vitamin-d\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitamin D<\/strong><\/a>&nbsp;je <strong>vitamin topiv u mastima.<\/strong> Iako zahtijeva istovremeni unos masti za pravilnu apsorpciju, prednost mu je \u0161to se mo\u017ee skladi\u0161titi u tjelesnom masnom tkivu. On tada djeluje kao spremnik za tu tvar. Nedostatak toga je rizik od predoziranja, \u0161to nije toliko slu\u010daj s vitaminima topivim u vodi. <span style=\"color: #ff6600\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nalazi se u dva prirodna oblika koji slu\u017ee kao prekursori ovog vitamina.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Koji su razli\u010diti oblici vitamina D?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.hr\/veganski-vitamin-d-1000-iu-now-foods.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ergokalciferol (vitamin D2):<\/strong><\/a> vitamin D se nalazi uglavnom u biljnim izvorima.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/vitamin-d3-2000-iu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kolekalciferol (vitamin D3)<\/strong><\/a><strong>:<\/strong> nalazi se uglavnom u \u017eivotinjskoj hrani. U usporedbi s vitaminom D2, studije pokazuju da je njegova dostupnost u tijelu bolja. [1\u20132]<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0160to se doga\u0111a u tijelu kada uzimate vitamin D?<\/strong>\n\n&nbsp;<\/h3>\n\n\n\n<p>Neaktivni oblici D2 i D3 zatim se u tijelu pretvaraju u kalcidiol (25-hidroksivitamin D), koji se potom pretvara u biolo\u0161ki aktivan oblik vitamina D u obliku <strong>kalcitriola<\/strong> (1-25 dihidroksivitamin D). Zanimljivo je da nakon ove pretvorbe ima <strong>svojstva koja su sli\u010dnija steroidnom hormonu nego vitaminu.<\/strong> Mo\u017ee se vezati na receptore vitamina D (VDR), koji se nalaze u gotovo svakoj stanici ljudskog tijela. Stoga je uklju\u010den u najosnovnije procese kao \u0161to su reprodukcija i specijalizacija stanica. <span style=\"color: #ff6600\">[3-4]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/10\/iStock-1333316049-scaled-e1665388766147-1124x750.jpg\" alt=\"Metabolizam vitamina D\" class=\"wp-image-396280\" style=\"width:843px;height:563px\" title=\"Metabolizam vitamina 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zasto_je_vitamin_D_toliko_bitan\"><\/span>Za\u0161to je vitamin D toliko bitan?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zahvaljuju\u0107i svom slo\u017eenom mehanizmu djelovanja, ovaj mikronutrijent je uklju\u010den u \u0161irok raspon procesa koji utje\u010du na pravilno funkcioniranje organizma.<\/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. Doprinosi normalnoj apsorpciji kalcija i fosfora<\/h3>\n\n\n\n<p>Aktivni oblik vitamina D (kalcitriol) pove\u0107ava apsorpciju ovih minerala u tankom crijevu. U slu\u010daju <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kalcij-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kalcija<\/a>, mo\u017ee <strong>pove\u0107ati apsorpciju s 10 % na 15 &#8211; 40 %<\/strong>, u slu\u010daju fosfora <strong>sa 60 % na 80 %.<\/strong> Kao rezultat toga, poma\u017ee u pove\u0107anju razine ovih va\u017enih minerala u tijelu. <span style=\"color: #ff6600\">[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. Podr\u017eava odr\u017eavanje normalne razine kalcija u krvi<\/h3>\n\n\n\n<p>Kalcitriol djeluje i na osteoklaste (ko\u0161tane stanice) koje se, kada je potrebno, u suradnji s paratiroidnim hormonom mo\u017ee potaknuti da otpuste zalihe kalcija iz kostiju u krv. Osim toga, pospje\u0161uje resorpciju kalcija u bubrezima. Kao rezultat toga, ovaj mineral se zatim mo\u017ee iskoristiti za <strong>pravilno zgru\u0161avanje krvi, \u017eiv\u010dani prijenos i druge tjelesne funkcije<\/strong>. <span style=\"color: #ff6600\">[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. Doprinosi normalnom zdravlju kostiju<\/h3>\n\n\n\n<p>To je vjerojatno uglavnom zbog blagotvornog u\u010dinka vitamina D na razine kalcija i pravilnu mineralizaciju kostiju. Na taj na\u010din podr\u017eava odr\u017eavanje <strong>optimalne gusto\u0107e kostiju,<\/strong> poma\u017eu\u0107i da kosti budu <strong>jake i otporne.<\/strong> Zbog toga se kalcij \u010desto pojavljuje u dodacima prehrani s vitaminom D. <strong>Jo\u0161 bolja<\/strong> sinergijska kombinacija za zdravlje kostiju je <strong>kalcij s vitaminom D i vitaminom K.<\/strong> <span style=\"color: #ff6600\">[1] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Pospje\u0161uje stanje zuba i njihovo odr\u017eavanje<\/h3>\n\n\n\n<p>Vitamin D pospje\u0161uje apsorpciju kalcija i fosfora koji \u010dine osnovu dentalnih struktura. Na taj na\u010din pridonosi <strong>mineralizaciji zuba,<\/strong> koja se ne odvija samo u djetinjstvu kada zubi rastu, ve\u0107 i tijekom odraslog \u017eivota. Kao rezultat toga, poma\u017ee u<strong> za\u0161titi zuba od demineralizacije (dekalcifikacije)<\/strong>, \u0161to mo\u017ee rezultirati, primjerice, \u010de\u0161\u0107im karijesom. <span style=\"color: #ff6600\">[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. Doprinosi odr\u017eavanju pravilne funkcije mi\u0161i\u0107a<\/h3>\n\n\n\n<p>Aktivirani vitamin D djeluje na receptore koji se nalaze u mi\u0161i\u0107ima. Tako\u0111er utje\u010de na <strong>kontrakciju mi\u0161i\u0107a<\/strong>&nbsp;koja se izmjenjuje izme\u0111u kontrakcije (skra\u0107ivanja) i relaksacije (opu\u0161tanja). Kalcij i magnezij uglavnom su uklju\u010deni u ovaj proces, ali vitamin D tako\u0111er igra ulogu. Tako\u0111er je povezan s<strong> rastom mi\u0161i\u0107a<\/strong> i <strong>za\u0161titom mi\u0161i\u0107nih stanica<\/strong> od propadanja. Kao rezultat toga, tako\u0111er mo\u017ee imati pozitivan u\u010dinak na performanse snage. <span style=\"color: #ff6600\">[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. Podr\u017eava pravilnu funkciju imunolo\u0161kog sustava<\/h3>\n\n\n\n<p>Kalcitriol mo\u017ee aktivirati<strong> T i B stanice imunolo\u0161kog sustava<\/strong> putem receptora. Imaju <strong>va\u017enu ulogu u obrani tijela, poma\u017eu\u0107i u za\u0161titi tijela od napada bakterija ili virusa<\/strong> koji uzrokuju razli\u010dite respiratorne i druge te\u0161ko\u0107e. <span style=\"color: #ff6600\">[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.hr\/blog\/wp-content\/uploads\/2022\/10\/6-843x1124.jpg\" alt=\"Funkcije vitamina D\" class=\"wp-image-396296\" title=\"Funkcije vitamina 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. Va\u017ean za zdravlje mozga i kognitivne funkcije<\/h3>\n\n\n\n<p>U ranom djetinjstvu vitamin D je uklju\u010den<strong> u razvoj mozga i \u017eiv\u010danog sustava. <\/strong>No \u010dak i u odrasloj dobi va\u017ean je za odr\u017eavanje kognitivnih funkcija poput<strong> pam\u0107enja, mi\u0161ljenja i koncentracije.<\/strong> <span style=\"color: #ff6600\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim toga, igra ulogu u proizvodnji neurotransmitera kao \u0161to su dopamin i serotonin, koji su tako\u0111er usko povezani s <strong>raspolo\u017eenjem i emocijama<\/strong>. <span style=\"color: #ff6600\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. Igra ulogu u metabolizmu \u0161e\u0107era u krvi<\/h3>\n\n\n\n<p>Vitamin D tako\u0111er mo\u017ee utjecati na metabolizam \u0161e\u0107era u krvi. Tako\u0111er ima receptore u gu\u0161tera\u010di, gdje ima<strong> pozitivan u\u010dinak na stanice gu\u0161tera\u010de koje proizvode hormon inzulin<\/strong> koji sni\u017eava \u0161e\u0107er u krvi (glikemija).<span style=\"color: #ff6600\">&nbsp;[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. Uklju\u010den u proces diobe stanica<\/h3>\n\n\n\n<p>Receptori vitamina D prisutni su u gotovo svakoj stanici tijela. To daje vitaminu D priliku <strong>utjecati na njihov rast, reprodukciju i specijalizaciju.<\/strong> <span style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To se najintenzivnije doga\u0111a tijekom fetalnog razvoja u trudno\u0107i. Me\u0111utim, proces diobe stanica odvija se u tijelu i nakon ro\u0111enja tijekom cijelog \u017eivota.<span style=\"color: #ff6600\"> [1]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nedostatak_vitamina_D\"><\/span>Nedostatak vitamina D<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kada \u010ditate o vitaminu D, obi\u010dno se odmah na po\u010detku spominje njegov nedostatak u populaciji. Govori se o oko milijardu ljudi kojima nedostaje ove tvari. Mo\u017eda \u0107ete \u010dak vidjeti izraz <strong>pandemija nedostatka vitamina D<\/strong>. No jesu li ljudi stvarno toliko lo\u0161i u pogledu unosa vitamina D? <span style=\"color: #ff6600\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prije nego odgovorimo na ovo pitanje, definirajmo \u0161to zapravo zna\u010di nedostatak vitamina D. Razina ove tvari odre\u0111uje se u laboratoriju iz krvnog seruma. Odre\u0111uje se <strong>koli\u010dina kalciola (25-hidroksivitamina D)<\/strong> koja najvi\u0161e govori o trenutnom stanju i razini ove tvari u organizmu.<\/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\">Referentne vrijednosti nedostatka vitamina D<\/h3>\n\n\n\n<ol style=\"list-style-type:1\" class=\"wp-block-list\">\n<li><strong>Nedostatak vitamina D definira se kao pad razine kalcidiola ispod 50 nmol\/l (20 ng\/ml).<\/strong> Ovo je stanje povezano s propadanjem kostiju, \u0161to se o\u010dituje smanjenom gusto\u0107om kostiju i pove\u0107anom lomljivo\u0161\u0107u. Posebno je opasno kod starijih osoba, kada pad mo\u017ee postati problem.<\/li>\n\n\n\n<li><strong>Ozbiljan nedostatak vitamina D definira se kao pad kalcidiola ispod 30 nmol\/l (12 ng\/ml).<\/strong> Ovo je kriti\u010dno stanje koje pove\u0107ava rizik od infekcija, raka i drugih ozbiljnih bolesti uz propadanje kostiju. <span style=\"color: #ff6600\">[10]<\/span><\/li>\n<\/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\">Prema istra\u017eivanjima, koliki postotak ljudi u populaciji ima manjak vitamina D?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nedostatak vitamina D poga\u0111a pribli\u017eno <strong>40 % Europljana<\/strong>, od kojih 13 % ima ozbiljan nedostatak. <span style=\"color: #ff6600\">[10]<\/span><\/li>\n\n\n\n<li>Prema istra\u017eivanju, <strong>u SAD-u je time pogo\u0111eno 24 % stanovni\u0161tva<\/strong>, od \u010dega 5,9 % ima ozbiljan nedostatak. <span style=\"color: #ff6600\">[10]<\/span><\/li>\n\n\n\n<li>Me\u0111u <strong>kanadskom<\/strong> populacijom, <strong>37 %<\/strong> je imalo nedostatak vitamina D, od \u010dega je 7,4 % imalo ozbiljan nedostatak. <span style=\"color: #ff6600\">[10]<\/span><\/li>\n\n\n\n<li>U nekim zemljama u razvoju, poput Indije, Pakistana i Afganistana, broj ljudi u populaciji s kriti\u010dnim nedostatkom vitamina D je iznad 20 %, \u0161to je zanimljivo s obzirom na sun\u010danu klimu u tim zemljama. Mo\u017eda kori\u0161tenje za\u0161titne odje\u0107e igra ulogu u tome. <span style=\"color: #ff6600\">[10]<\/span><\/li>\n\n\n\n<li>Nedostatak vitamina D tako\u0111er je prona\u0111en kod <strong>profesionalnih sporta\u0161a.<\/strong> Od 2313 pojedinaca testiranih u studiji, <strong>56 %<\/strong> ima nedostatak ovog mikronutrijenta. <span style=\"color: #ff6600\">[7]<\/span><\/li>\n\n\n\n<li><strong>Pojedinci koji treniraju u teretanama i drugim zatvorenim okru\u017eenjima izlo\u017eeni su ve\u0107em riziku zbog nedostatka sun\u010deve svjetlosti.<\/strong> Me\u0111utim, nedostatak vitamina D tako\u0111er je prona\u0111en kod nogometa\u0161a ili skija\u0161a koji vi\u0161e vremena provode vani.<span style=\"color: #ff6600\"> [7]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ove brojke jasno pokazuju da su niske razine vitamina D globalni problem.<strong> Neugodno iznena\u0111enje su razine prona\u0111ene kod sporta\u0161a,<\/strong> za koje se vjerojatno ne bi o\u010dekivalo da \u0107e imati manjak u tolikoj mjeri. Mogu\u0107e obja\u0161njenje je trening u zatvorenom prostoru ili na otvorenom u ranim jutarnjim ili ve\u010dernjim satima kada sun\u010deve zrake nisu toliko jake. Drugi \u010dimbenik tako\u0111er mo\u017ee biti kori\u0161tenje krema za sun\u010danje s visokim SPF faktorom, koji djelomi\u010dno inhibira proizvodnju vitamina D u ko\u017ei. <span style=\"color: #ff6600\">[7]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"782\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/10\/IMG_8588-1124x782.jpeg\" alt=\"Simptomi nedostatka vitamina D\" class=\"wp-image-396312\" style=\"width:843px;height:587px\" title=\"Simptomi nedostatka vitamina 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Tko je u opasnosti od nedostatka vitamina D?<\/h3>\n\n\n\n<p>Vitamin D dobivamo uglavnom kroz izvanrednu kemijsku reakciju u na\u0161oj ko\u017ei koja se doga\u0111a uz pomo\u0107 UVB zra\u010denja. Ako<strong> ne provodite puno vremena na suncu <\/strong>(barem 5-15 minuta bez kreme za sun\u010danje), osobito izme\u0111u 10 i 14 sati kada su zrake najja\u010de,<strong> mo\u017eete biti u opasnosti od nedovoljne prirodne proizvodnje ovog vitamina.<\/strong> <span style=\"color: #ff6600\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim toga, ako prekrijete ko\u017eu odje\u0107om i ne izlazite na sunce bez nano\u0161enja kreme s visokim za\u0161titnim faktorom, situacija mo\u017ee postati jo\u0161 gora. Za\u0161tita ko\u017ee od sun\u010devih zraka je naravno neophodna, no nuspojava je smanjena sinteza vitamina D. Starost i pigmentacija va\u0161e ko\u017ee tako\u0111er imaju zna\u010dajan utjecaj. Me\u0111utim, uzroci nedostatka vitamina D mogu biti vi\u0161estruki.<\/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\">Nedostatak vitamina D mo\u017ee dovesti u opasnost:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Bebe koje su dugotrajno u potpunosti dojene:<\/strong> samo maj\u010dino mlijeko sadr\u017ei samo malu koli\u010dinu vitamina D. Stoga se djeci koja su dojena obi\u010dno daju kapi vitamina D.<\/li>\n\n\n\n<li><strong>Stariji ljudi:<\/strong> sposobnost ko\u017ee da proizvodi vitamin D opada s godinama. Stariji ljudi tako\u0111er imaju tendenciju da provode vi\u0161e vremena u zatvorenom prostoru, stoga ograni\u010davaju svoje izlaganje sun\u010devoj svjetlosti.<\/li>\n\n\n\n<li><strong>Osobe tamnije ko\u017ee:<\/strong> imaju vi\u0161e melanina u ko\u017ei, \u0161to smanjuje sposobnost ko\u017ee da stvara vitamin D.<\/li>\n\n\n\n<li><strong>Vegani, vegetarijanci i osobe s intolerancijom na laktozu ili alergijom na mlijeko:<\/strong> imaju manje ili nimalo izvora vitamina D u svojoj prehrani koja uklju\u010duje <strong><a href=\"https:\/\/gymbeam.hr\/ribe\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ribu<\/a><\/strong> i plodove mora ili oboga\u0107ene mlije\u010dne proizvode.<\/li>\n\n\n\n<li><strong>Osobe s gastrointestinalnim, jetrenim ili bubre\u017enim bolestima:<\/strong> kod njih mo\u017ee biti smanjena apsorpcija ili o\u0161te\u0107en metabolizam (pretvorba u aktivni oblik) vitamina D. Primjeri takvih stanja uklju\u010duju Crohnovu bolest, celijakiju ili o\u0161te\u0107enu funkciju jetre ili bubrega.<\/li>\n\n\n\n<li><strong>Osobe s prekomjernom tjelesnom te\u017einom ili pretile:<\/strong> Budu\u0107i da je to vitamin topiv u mastima, prirodno se skladi\u0161ti u masnom tkivu. Kod ljudi koji ga imaju vi\u0161e, to dovodi do ve\u0107e izolacije vitamina D koji onda mo\u017ee nedostajati u drugim dijelovima tijela. Pretile osobe \u010desto trebaju unositi ne\u0161to vi\u0161e vitamina D u usporedbi s osobama koje imaju manjak kilograma. <span style=\"color: #ff6600\">[1]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">U kojoj mjeri kori\u0161tenje kreme za sun\u010danje mo\u017ee smanjiti proizvodnju vitamina D u ko\u017ei?<\/h3>\n\n\n\n<p>Kreme za sun\u010danje sa za\u0161titnim faktorom \u0161tite na\u0161u ko\u017eu od negativnih u\u010dinaka UVB zraka. Me\u0111utim, njihova uporaba tako\u0111er mo\u017ee smanjiti proizvodnju vitamina D.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160to je ispravno u\u010diniti? <strong>Sun\u010danje bez SPF kreme ili riskiranje nedostatka vitamina D?<\/strong> Prema studijama, kreme za sun\u010danje mogu smanjiti sintezu vitamina D u ko\u017ei, no ispada da u\u010dinak i nije tako velik. Nepravilna uporaba SPF kreme vjerojatno igra ulogu, kao i \u010dinjenica da proizvodi za njegu ko\u017ee sa SPF ne mogu blokirati 100 % UVB zraka. Dakle, ako tako\u0111er dobivate vitamin D iz hrane i dodataka prehrani, kori\u0161tenje kreme za sun\u010danje vjerojatno nije toliki rizik za nedostatak ovog nutrijenta. <span style=\"color: #ff6600\">[29]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako se volite sun\u010dati i pitate se kako najbolje promovirati preplanuli ten i zdrav izgled ko\u017ee, pogledajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/najbolje-namirnice-i-hranjive-tvari-za-preplanuli-ten-i-mladenacku-kozu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Najbolja hrana i hranjive tvari za bron\u010danu preplanulost i mladena\u010dki izgled ko\u017ee.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/10\/iStock-1044436342-scaled-e1665383616131-1124x749.jpg\" alt=\"Kreme za sun\u010danje i vitamin D\" class=\"wp-image-396328\" style=\"width:843px;height:562px\" title=\"Kreme za sun\u010danje i vitamin 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Ispitivanje razine vitamina D u krvi<\/h3>\n\n\n\n<p>Najbolji na\u010din da saznate imate li optimalne razine vitamina D u krvi je da posjetite svog lije\u010dnika radi pretrage krvi ili obavite <a href=\"https:\/\/gymbeam.hr\/dijagnosticki-testovi\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ku\u0107ni dijagnosti\u010dki test.<\/a><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Lije\u010dni\u010dki testovi:<\/strong> koli\u010dinu vitamina D u svom tijelu mo\u017eete saznati uzimanjem uzoraka krvi i davanjem na analizu u laboratorij. Morate se dogovoriti sa svojim lije\u010dnikom za ove pretrage.<\/li>\n\n\n\n<li><strong>Test za vitamin D<\/strong>: ovaj test mo\u017eete jednostavno naru\u010diti kod ku\u0107e, a da ne morate nikamo i\u0107i. Pomo\u0107u pribora za testiranje uzmite nekoliko kapi krvi s vrha prsta. Zatim \u0161aljete uzorak u laboratorij na besplatnu procjenu. Rezultati \u0107e biti poslani va\u0161oj aplikaciji, e-po\u0161tom ili na drugi na\u010din, ovisno o specifi\u010dnostima proizvo\u0111a\u010da. U donjoj tablici zatim mo\u017eete usporediti svoje rezultate s razinama koje se obi\u010dno koriste za procjenu razine vitamina D u krvi.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Referentne vrijednosti vitamina D prema Institutu za medicinu (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\"><p style=\"text-align: center\">Evaluacija<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Razine kalcidiola u krvnom serumu<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Ozbiljan nedostatak<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Nedostatak<\/td><td class=\"has-text-align-center\" data-align=\"center\">30 &#8211; 50 nmol\/l (12 &#8211; 20 ng\/ml)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Grani\u010dna vrijednost izme\u0111u nedostatka i dostatnosti<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 \u2013 75 nmol\/l (20 \u2013 30 ng\/ml)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Dovoljna koli\u010dina za ve\u0107inu ljudi<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>75 \u2013 125 nmol\/l (30 \u2013 50 ng\/ml)<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Visoke razine (rizik od predoziranja i toksi\u010dnosti)<\/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 class=\"tadv-color\" style=\"color: #ff6600\">[25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vrijednosti za definiranje razine vitamina D mijenjale su se tijekom godina. Mo\u017eda ste tako\u0111er nai\u0161li na razli\u010dite brojke me\u0111u zdravstvenim organ<strong>izacijama. Me\u0111utim, ve\u0107ina stru\u010dnjaka trenuta\u010dno razine ispod 75 nmol\/l (30 ng\/ml) smatra nedostatkom vitamina D.<\/strong> Optimalnim se naj\u010de\u0161\u0107e smatra raspon od 75 nmol\/l (30 ng\/ml) do 125 nmol\/l (50 ng\/ml). U slu\u010daju toksi\u010dnih doza tako\u0111er nalazimo razli\u010dite informacije. Prema nekim izvorima, razina mo\u017ee biti vi\u0161a od 150 ng\/ml. <span style=\"color: #ff6600\">[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=\"6503,30342,63865,35998,61402,65584,63721,61396,43753,67672,49306\" ><\/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=\"Simptomi_nedostatka_vitamina_D\"><\/span>Simptomi nedostatka vitamina D<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nedostatak <a href=\"https:\/\/gymbeam.hr\/pink-vitamin-d3-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamina D<\/a> (hipovitaminoza vitamina D) naj\u010de\u0161\u0107e uzrokuje slabe i lomljive kosti. Ali to nije jedini simptom ovog nedostatka. Tako\u0111er mo\u017ee imati negativne u\u010dinke na druga podru\u010dja na\u0161eg zdravlja.<\/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. Pogor\u0161anje stanja kostiju<\/h3>\n\n\n\n<p>Povijesno gledano, djeca s nedostatkom ove hranjive tvari razvila su <strong>rahitis.<\/strong> Karakterizira ga smanjena mineralizacija (omek\u0161avanje) kostiju, deformacija kostura i mi\u0161i\u0107no-ko\u0161tana bol. Tako\u0111er se povezuje s odgo\u0111enim razvojem, gr\u010devima mi\u0161i\u0107a, naru\u0161enim zdravljem zubi i abnormalnim radom srca. U odrasloj dobi ljudi s nedostatkom vitamina D izlo\u017eeni su riziku od <strong>osteomalacije <\/strong>ili <strong>osteoporoze.<\/strong> Ovim bolestima zajedni\u010dki je gubitak ko\u0161tane mase koji mo\u017ee rezultirati \u010de\u0161\u0107im prijelomima, \u0161to je posebno kriti\u010dno kod starijih osoba. <span style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Slabost mi\u0161i\u0107a<\/h3>\n\n\n\n<p>Prijelomi su naj\u010de\u0161\u0107e uzrokovani padom. To se doga\u0111a kada ne uspijevamo odr\u017eati stabilnost i dopu\u0161tamo sili gravitacije da nas povu\u010de prema dolje. Zanimljivo, studije pokazuju da su lo\u0161a stabilnost i \u010de\u0161\u0107i padovi jo\u0161 jedna posljedica nedostatka vitamina D. Uo\u010deno je da ljudi s ovim nedostatkom imaju<strong> oslabljenu funkciju mi\u0161i\u0107a i slabost, kao i op\u0107enito smanjenu fizi\u010dku izvedbu.<\/strong> <span style=\"color: #ff6600\">[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. Oslabljen imunitet i zacjeljivanje rana<\/h3>\n\n\n\n<p>Ako ni\u017eete prehlade jednu za drugom i nekako ne mo\u017eete iza\u0107i iz za\u010daranog kruga bolesti, to mo\u017ee biti zbog nedostatka vitamina D. Prema istra\u017eivanjima, \u010desto se povezuje s <strong>autoimunim bolestima<\/strong> (reumatoidni artritis, lupus) i <strong>smanjenom za\u0161titom od virusa ili bakterija.<\/strong> Oslabljen imunitet tako\u0111er mo\u017ee rezultirati sporijim zacjeljivanjem rana, na \u0161to vitamin D tako\u0111er utje\u010de. <span style=\"color: #ff6600\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pitate se \u0161to jo\u0161 utje\u010de na imunitet i kako ga podr\u017eati? Pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/15-nacina-za-jacanje-imunoloskog-sustava-i-zastitu-zdravlja\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>15 savjeta za ja\u010danje imunolo\u0161kog sustava i za\u0161titu zdravlja.<\/strong><\/a><\/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.hr\/blog\/wp-content\/uploads\/2022\/10\/WhatsApp-Image-2021-05-19-at-15.20.28-2-749x1124.jpeg\" alt=\"\u0160to uzrokuje nedostatak vitamina D?\" class=\"wp-image-396349\" title=\"\u0160to uzrokuje nedostatak vitamina 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. Pove\u0107an umor i poreme\u0107aj u spavanju<\/h3>\n\n\n\n<p>Ako ste nedavno osjetili <strong>pad energije, slabost mi\u0161i\u0107a i pote\u0161ko\u0107e s koncentracijom,<\/strong> to tako\u0111er mo\u017ee biti znak nedostatka vitamina D. Zapravo, to se \u010desto nalazi kod ljudi s ovim stanjima. Tako\u0111er mo\u017ee biti povezano s <strong>lo\u0161om kvalitetom sna<\/strong> i nesanicom, \u0161to je jo\u0161 jedan uzrok umora. Jo\u0161 nije jasno \u0161to se to\u010dno krije iza ovog u\u010dinka. Me\u0111utim, stru\u010dnjaci vjeruju da vitamin D ima ulogu u funkcioniranju mozga, gdje djeluje na podru\u010dja koja reguliraju spavanje i kognitivne funkcije. <span style=\"color: #ff6600\">[14-15] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako se jo\u0161 uvijek borite s umorom i ne znate koji je uzrok tome, mo\u017eda \u0107ete prona\u0107i odgovor u na\u0161em \u010dlanku&nbsp; <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/zasto-ste-uvijek-umorni-7-najcescih-uzroka-i-njihova-rjesenja\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Za\u0161to ste uvijek umorni? 7 naj\u010de\u0161\u0107ih uzroka i njihova rje\u0161enja.<\/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\">5. Ve\u0107i rizik od raznih zdravstvenih problema<\/h3>\n\n\n\n<p>Niz studija pokazalo je vezu izme\u0111u nedostatka vitamina D i odre\u0111enih vrsta bolesti. Naprimjer, povezuje se s ve\u0107im rizikom od <strong>dijabetesa tipa 2, odre\u0111enih vrsta raka, bolesti srca, multiple skleroze, depresije, Parkinsonove i Alzheimerove bolesti.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Odnos izme\u0111u nedostatka vitamina i pojave ovih zdravstvenih problema jo\u0161 nije jasan, \u010dak ni stru\u010dnjacima koji se bave ovom temom. Za sada, me\u0111utim, mo\u017eemo re\u0107i da postoji poveznica i morat \u0107emo pri\u010dekati detaljnije informacije u nadolaze\u0107im istra\u017eivanjima. <span style=\"color: #ff6600\">[1]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Nedostatak vitamina D povezan je s brojnim zdravstvenim rizicima, uklju\u010duju\u0107i <strong>pretjerano znojenje, akne i zamagljen vid.<\/strong> Me\u0111utim, jo\u0161 uvijek nema dovoljno znanstvenih dokaza koji bi poduprli njegov utjecaj na te probleme.<\/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_podrucja_zivota_u_kojima_vam_dovoljan_unos_vitamina_D_moze_koristiti\"><\/span>3 podru\u010dja \u017eivota u kojima vam dovoljan unos vitamina D mo\u017ee koristiti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Optimalan unos vitamina D va\u017ean je za cjelokupno zdravlje. Njegova va\u017enost raste s vje\u017ebanjem jer podr\u017eava rad kostiju i mi\u0161i\u0107a. Osim toga, mo\u017ee vam pomo\u0107i da se koncentrirate ili rije\u0161ite te\u0161ku zagonetku zbog svog u\u010dinka na kognitivnu funkciju.<\/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_Podrzava_vase_fizicko_zdravlje\"><\/span>1. Podr\u017eava va\u0161e fizi\u010dko zdravlje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zdrave razine vitamina D koristit \u0107e va\u0161em zdravlju na nekoliko na\u010dina. Prema studijama, mo\u017ee pomo\u0107i u <strong>za\u0161titi od uobi\u010dajenih sezonskih bolesti,<\/strong> ali i sprije\u010diti nastanak ozbiljnih zdravstvenih problema.<\/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 Ja\u010di imunitet<\/h3>\n\n\n\n<p>Vitamin D prvenstveno<strong> podr\u017eava imunolo\u0161ku funkciju, koja djeluje kao \u0161tit.<\/strong> To vas \u010dini otpornijima na viruse, bakterije i druge patogene koji poku\u0161avaju prodrijeti kroz ovaj \u0161tit i uzrokovati zdravstvene probleme. Kao rezultat toga, dovoljan unos ove tvari mo\u017ee pomo\u0107i u za\u0161titi od pojave prehlade, gripe i drugih bolesti di\u0161nog sustava. <span style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Drugi na\u010din ja\u010danja imuniteta je terapija hladnom vodom. Sve \u0161to vas o tome zanima mo\u017eete pro\u010ditati u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-imati-snazniji-imunitet-zahvaljujuci-terapiji-hladnom-vodom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako do ja\u010deg imuniteta zahvaljuju\u0107i terapiji hladnom vodom?<\/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 Podr\u017eava zdravlje srca<\/h3>\n\n\n\n<p>Vitamin D tako\u0111er mo\u017ee imati protuupalne u\u010dinke, \u0161to je jedan od \u010dimbenika koji mogu biti <strong>korisni za zdravlje srca<\/strong>. Istra\u017eivanja pokazuju da dovoljan unos vitamina D tako\u0111er mo\u017ee pomo\u0107i u za\u0161titi od visokog krvnog tlaka (hipertenzije) i drugih kardiovaskularnih problema. U jednoj studiji, sudionici s vi\u0161im razinama ovog mikronutrijenta imali su \u010dak<strong> 60 % manji rizik od razvoja sr\u010danih problema<\/strong> u usporedbi s onima s ni\u017eim razinama vitamina D. <span style=\"color: #ff6600\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. 3 Mo\u017ee smanjiti rizik od odre\u0111enih vrsta raka<\/h3>\n\n\n\n<p>Istra\u017eiva\u010di su tako\u0111er u studijama prona\u0161li vezu izme\u0111u razine vitamina D i manje u\u010destalosti odre\u0111enih vrsta raka. Otkrili su, primjerice, da ljudi s vi\u0161om razinom vitamina D u krvi imaju<strong> upola manje \u0161anse za razvoj raka debelog crijeva<\/strong> u usporedbi s onima s ni\u017eom razinom. Potrebna su daljnja istra\u017eivanja u ovom podru\u010dju, ali rezultati do sada provedenih istra\u017eivanja su obe\u0107avaju\u0107i. <span style=\"color: #ff6600\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. 4 Smanjuje rizik od razvoja dijabetesa tipa 2<\/h3>\n\n\n\n<p>Vitamin D pozitivno utje\u010de na rad gu\u0161tera\u010de koja proizvodi<strong> inzulin potreban za regulaciju \u0161e\u0107era u krvi.<\/strong> Prema studijama, suplementacija ovom tvari dovela je do pobolj\u0161ane osjetljivosti tkiva na inzulin (inzulinska osjetljivost). Naprimjer, ljudi s dijabetesom tipa 2 koji su imali manjak vitamina D <strong>do\u017eivjeli su 60 % pobolj\u0161anja u ovom podru\u010dju<\/strong>. Odgovaraju\u0107e razine ovog mikronutrijenta tako pridonose za\u0161titi od inzulinske rezistencije, \u0161to je faktor rizika za dijabetes tipa 2. <span style=\"color: #ff6600\">[17] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako ste zainteresirani za druge na\u010dine pobolj\u0161anja metabolizma \u0161e\u0107era, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/osjetljivost-na-inzulin-kako-ga-povecati-i-sprijeciti-otpornost-na-inzulin\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Inzulinska osjetljivost &#8211; Kako pove\u0107ati inzulinsku osjetljivost i sprije\u010diti inzulinsku rezistenciju?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/10\/iStock-1330882492-1124x750.jpg\" alt=\"U\u010dinci vitamina D\" class=\"wp-image-396388\" style=\"width:843px;height:563px\" title=\"U\u010dinci vitamina 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Doprinosi_ocuvanju_kognitivnih_funkcija_i_mentalnog_zdravlja\"><\/span>2. Doprinosi o\u010duvanju kognitivnih funkcija i mentalnog zdravlja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Uzimanje dovoljne koli\u010dine vitamina D va\u017eno je ne samo za mozak djece koja rastu, ve\u0107 i za odrasle, \u0161to istra\u017eivanje pokazuje da mo\u017ee pomo\u0107i u odr\u017eavanju zdravog \u017eiv\u010danog sustava i funkcije mozga. Tako\u0111er se povezuje s blagotvornim u\u010dincima na psihu.<\/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 Smanjuje rizik od neurolo\u0161kih bolesti<\/h3>\n\n\n\n<p>Vitamin D je u studijama pokazao pozitivan u\u010dinak na \u017eiv\u010dani sustav koji kontrolira rad svih organa. To je vjerojatno zbog njegove <strong>sposobnosti da za\u0161titi \u017eiv\u010dane stanice<\/strong> (neurone) od o\u0161te\u0107enja uzrokovanih oksidativnim stresom i drugim negativnim utjecajima. <span style=\"color: #ff6600\">[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U jednoj studiji pove\u0107anje vitamina D na razine iznad 30 ng\/ml dovelo je do<strong> manjeg rizika od razvoja Alzheimerove ili Parkinsonove bolesti i multiple skleroze.<\/strong> Kod osoba starijih od 65 godina pozitivno je utjecao na odr\u017eavanje zdravih kognitivnih funkcija poput <strong>pam\u0107enja i razmi\u0161ljanja.<\/strong> Vitamin D tako\u0111er se \u010desto koristi kao dio sveobuhvatnog pristupa lije\u010denju ovih bolesti. <span style=\"color: #ff6600\">[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>Da biste saznali \u0161to jo\u0161 mo\u017ee pobolj\u0161ati pam\u0107enje i druge funkcije mozga, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-poboljsati-koncentraciju-i-ostati-usredotocen-na-poslu-i-tijekom-ucenja\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako pobolj\u0161ati i odr\u017eati koncentraciju tijekom rada i u\u010denja?<\/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 Podr\u017eava mentalno zdravlje<\/h3>\n\n\n\n<p>Optimalne razine vitamina D tako\u0111er su povezane s pozitivnim u\u010dincima na BIpak, najbolji rezultati u studijama postignuti su u kombinaciji s tjelesnom aktivno\u0161\u0107u. Stoga nije sasvim jasno koliku je ulogu u tome odigralo suplementiranje vitamina D. <span style=\"color: #ff6600\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Suplementiranje vitamina D tako\u0111er je uobi\u010dajeno kod osoba s dijagnosticiranom depresijom kao dio sveobuhvatnog pristupa. U jednoj studiji, naprimjer, do\u0161lo je do <strong>42 % pobolj\u0161anja simptoma<\/strong> nakon uzimanja 4000 IU vitamina D tijekom jednog mjeseca nakon \u010dega su uslijedila dva mjeseca 2000 IU. <span style=\"color: #ff6600\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako se pitate koje druge tvari mogu pomo\u0107i u odr\u017eavanju va\u0161e mentalne dobrobiti, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/adaptogeni-prirodne-tvari-koje-pomazu-u-upravljanju-stresom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Adaptogeni: Prirodne tvari koje poma\u017eu u kontroli stresa.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/10\/IMG_6851-2-1124x750.jpg\" alt=\"U\u010dinci vitamina D na psihu\" class=\"wp-image-396408\" style=\"width:843px;height:563px\" title=\"U\u010dinci vitamina D na psihu\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Doprinosi_boljoj_sportskoj_izvedbi\"><\/span>3. Doprinosi boljoj sportskoj izvedbi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pozitivan u\u010dinak vitamina D na zdravlje kostiju i rad mi\u0161i\u0107a govori sam za sebe. Ova tvar nam je jednostavno potrebna za kretanje. Sporta\u0161i koji \u017eele \u0161to bolje rezultate trebali bi osigurati adekvatan unos vitamina D i redovito provjeravati razinu vitamina D u svom tijelu.<\/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\">Koje su, prema studijama, glavne prednosti vitamina D za sporta\u0161e?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pospje\u0161uje <strong>odr\u017eavanje zdravih kostiju<\/strong> koje su otpornije na prijelome.<\/li>\n\n\n\n<li>Doprinosi <strong>pravilnoj funkciji mi\u0161i\u0107a.<\/strong><\/li>\n\n\n\n<li>Sudjeluje u<strong> rastu novih mi\u0161i\u0107nih stanica<\/strong> i pove\u0107anju volumena postoje\u0107ih.<\/li>\n\n\n\n<li>Zahvaljuju\u0107i svojim svojstvima <strong>mo\u017ee pobolj\u0161ati mi\u0161i\u0107nu kontrakciju i snagu.<\/strong><\/li>\n\n\n\n<li>Tako\u0111er je povezan s <strong>povoljnim u\u010dinkom na VO2max,<\/strong> parametar u\u010dinkovitog iskori\u0161tavanja kisika. <span style=\"color: #ff6600\">[7] <\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Magnezij je va\u017ean i za sporta\u0161e. Kako biste saznali vi\u0161e o ovom mineralu, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/magnezij-utjece-na-vase-zdravlje-i-misicnu-masu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Gr\u010devi, umor, razdra\u017eljivost. Na \u0161to jo\u0161 utje\u010de magnezij?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/10\/pero-720-1124x750.jpg\" alt=\"U\u010dinak vitamina D na sportske rezultate\" class=\"wp-image-396427\" style=\"width:843px;height:563px\" title=\"U\u010dinak vitamina D na sportske rezultate\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_nadoknaditi_vitamin_D\"><\/span>Kako nadoknaditi vitamin D?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nije slu\u010dajno da se vitamin D naziva <strong>vitaminom sunca.<\/strong> Dobivamo ga uglavnom od UVB zraka. Kad smo vani, ugodnu izlo\u017eenost suncu kombiniramo s korisnim stvaranjem ove tvari. No, nema uvijek dovoljno sunca, pa u obzir dolaze izvori hrane i dodaci prehrani.<\/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. Vitamin D iz sun\u010deve svjetlosti<\/h3>\n\n\n\n<p>Sun\u010devo (UVB) zra\u010denje je <strong>najprirodniji izvor vitamina D.<\/strong> Kada sun\u010deve zrake dospiju u na\u0161u ko\u017eu, tvar 7-dehidrokolesterol ih po\u010dinje apsorbirati, a zatim se pretvara u vitamin D3. Iz toga, kroz metaboli\u010dke procese, nastaje<strong> biolo\u0161ki aktivan kalcitriol.<\/strong> Me\u0111utim, ne mo\u017eemo se 100 % osloniti na proizvodnju vitamina D u ko\u017ei. Na njega zapravo utje\u010du brojni vanjski \u010dimbenici.<\/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\">\u0160to mo\u017ee negativno utjecati na proizvodnju vitamina D u ko\u017ei?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sezonski:<\/strong> tijekom jeseni i zime vi\u0161e vremena provodimo u zatvorenom prostoru i umotavamo se u vi\u0161e slojeva odje\u0107e. Tako\u0111er, sunce u to vrijeme slabije sja. Time se smanjuje izlo\u017eenost ko\u017ee UVB zrakama.<\/li>\n\n\n\n<li><strong>Doba dana:<\/strong> sun\u010deve zrake su najja\u010de od 10 do 14 sati. Ako izlazimo ujutro i nave\u010der, sinteza vitamina D vjerojatno \u0107e biti ne\u0161to manje u\u010dinkovita.<\/li>\n\n\n\n<li><strong>Nadmorska visina:<\/strong> na ve\u0107im nadmorskim visinama, UVB zrake su op\u0107enito ja\u010de i u\u010dinkovitije.<\/li>\n\n\n\n<li><strong>Zaga\u0111enje zraka:<\/strong> to smanjuje domet UVB zraka i njihov utjecaj na na\u0161u ko\u017eu.<\/li>\n\n\n\n<li><strong>Pigmentacija ko\u017ee:<\/strong> pigment ko\u017ee melanin mo\u017ee apsorbirati UVB zra\u010denje, smanjuju\u0107i proizvodnju vitamina D u ko\u017ei. Ljudi s tamnijim tonovima ko\u017ee prirodno proizvode manje vitamina D u svojoj ko\u017ei.<\/li>\n\n\n\n<li><strong>Kori\u0161tenje krema s visokim za\u0161titnim faktorom:<\/strong> \u0161tite\u0107i ko\u017eu od negativnih utjecaja sun\u010deve svjetlosti, djelomi\u010dno smanjujemo i sposobnost prirodnog stvaranja vitamina D. <span style=\"color: #ff6600\">[22]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Toliko faktora dolazi u obzir da je te\u0161ko preporu\u010diti koliko vremena provesti na suncu kako biste unijeli dovoljnu koli\u010dinu vitamina D. Ipak, naj\u010de\u0161\u0107e mi\u0161ljenje je da je op\u0107enito dovoljno provesti <strong>5 &#8211; 30 minuta na suncu<\/strong> s izlo\u017eenom ko\u017eom (gornji i donji ekstremiteti) izme\u0111u 10 i 16 sati najmanje 2 puta tjedno. <span style=\"color: #ff6600\">[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\u017eda ste ve\u0107 pomislili nadoknaditi unos ovog vitamina tijekom zimskih mjeseci posjetom solariju. Do sada se stru\u010dnjaci nisu slo\u017eili oko toga je li odlazak u <strong>solarij&nbsp;dobar na\u010din za poticanje proizvodnje vitamina D.<\/strong> Iako se vitamin D sintetizira u ko\u017ei zahvaljuju\u0107i umjetnim UVB zrakama, opet je te\u0161ko znati koliko vremena treba tamo provesti kako bi se izbjegle opekline ili na drugi na\u010din ugrozila ko\u017ea. <span style=\"color: #ff6600\">[23]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"747\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/10\/iStock-1211311866-scaled-e1665387283260-1124x747.jpg\" alt=\"Vitamin D iz sun\u010deve svjetlosti\" class=\"wp-image-396443\" style=\"width:843px;height:560px\" title=\"Vitamin D iz sun\u010deve svjetlosti\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Vitamin D u hrani<\/h3>\n\n\n\n<p>Vitamin D se ne nalazi u vo\u0107u i <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107u<\/a>, pa gdje se onda nalazi? Najbolji izvori uklju\u010duju <strong>masnu <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/riba-hr\/\" class=\"ek-link\">ribu<\/a> i \u017eumanjak.<\/strong> Ove namirnice tako\u0111er osiguravaju masno\u0107u koja je va\u017ena za pravilnu apsorpciju ove hranjive tvari. No, u isto vrijeme, imajte na umu da <strong>sadr\u017ee puno kalorija<\/strong>. U slu\u010daju ulja jetre bakalara, naprimjer, obi\u010dno se preporu\u010duje uzimanje na \u017elicu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Znatnu koli\u010dinu ove tvari prona\u0107i \u0107ete i u <strong>gljivama i li\u0161ajevima koji su izlo\u017eeni UVB zra\u010denju.<\/strong> Kao rezultat toga, oni proizvode vitamin D na sli\u010dan na\u010din kao na\u0161a ko\u017ea. Me\u0111utim, svaka gljiva i li\u0161aj mogu sadr\u017eavati razli\u010ditu koli\u010dinu ove tvari, pa se na njih ne mo\u017eemo potpuno pouzdati.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Maslinovo ulje mnogi smatraju i izvorom vitamina D. No, preporu\u010da se vi\u0161e zbog bolje apsorpcije ove tvari. Ne sadr\u017ei ga prirodno. \u010cak ni pivo, koje mnogi smatraju multivitaminskim pi\u0107em, nije bogato ovim nutrijentom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na tr\u017ei\u0161tu mo\u017eete prona\u0107i i <strong>namirnice<\/strong> <strong>oboga\u0107ene vitaminom D<\/strong>. Naj\u010de\u0161\u0107e su to mlije\u010dni proizvodi, \u017eitarice ili biljni napitci i slastice. Mo\u017eete ih razlikovati po tome \u0161to na pakiranju imaju podatke o tome da su oboga\u0107eni vitaminom 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\">Najbogatiji izvori vitamina D iz prehrane<\/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\"><p style=\"text-align: center\">Hrana<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Koli\u010dina vitamina D na 100g<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Ulje jetre bakalara<\/td><td class=\"has-text-align-center\" data-align=\"center\">250 \u00b5g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Gljive koje rastu na suncu<\/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\">\u017dumanjak<\/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.hr\/sardina-u-salamuri-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Sardine<\/a> (konzervirane u vodi)<\/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.hr\/tuna-u-salamuri-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tuna<\/a> (konzervirana u vodi)<\/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\">Mlijeko oboga\u0107eno vitaminom D<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u00b5g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Izvor nutritivnih vrijednosti: <span style=\"color: #ff6600\">[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. Dodaci prehrani s vitaminom D<\/h3>\n\n\n\n<p>Suplementi vitamina D idealan su izbor za <strong>ljude koji ne jedu redovito masnu ribu i druge izvore hrane koji sadr\u017ee ovu tvar.<\/strong> Korisni su i tijekom jesenskih i zimskih mjeseci te ostatka godine kada ko\u017eu \u0161titimo kremama za sun\u010danje. To \u0107e pomo\u0107i da se dugoro\u010dno osigura adekvatan unos vitamina 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\">Koji je vitamin D najbolji?<\/h4>\n\n\n\n<ol style=\"list-style-type:1\" class=\"wp-block-list\">\n<li><strong>Ergokalciferol (vitamin D2):<\/strong> vitamin D dobiven iz biljnih izvora.<\/li>\n\n\n\n<li><strong>Kolekalciferol (vitamin D3):<\/strong> obi\u010dno potje\u010de iz \u017eivotinjskih izvora. Izuzetak je <a href=\"https:\/\/gymbeam.hr\/bio-vitamin-d3-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamin D3 dobiven iz li\u0161aja<\/a>. Studije sugeriraju da je ovaj oblik u\u010dinkovitiji u pove\u0107anju razine aktivnog vitamina D3 u tijelu od varijante D2. <span style=\"color: #ff6600\">[2, 15]<\/span><\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vitamin D2 ili D3 mo\u017eete uzimati u obliku <strong>tableta, kapsula ili kao teku\u0107i vitamin D<\/strong> u obliku kapi ili ulja jetre bakalara. No, na tr\u017ei\u0161tu postoje i sprejevi ili kreme s vitaminom D koje se mogu nanijeti izravno na ko\u017eu.<\/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\">Najkvalitetniji i najja\u010di vitamin D:<\/h4>\n\n\n\n<p>Kada razmi\u0161ljate o tome koji oblik vitamina D odabrati, <strong>uvijek se odlu\u010dite za dostupniji D3.<\/strong> Na vama je ho\u0107ete li odabrati vitamin D3 u kapima, kapsulama ili tabletama. Suplement s <strong>liposomalnim vitaminom D<\/strong> osigurava visoku apsorpciju u tijelu. U takvom proizvodu vezan je za liposome koji ga mogu prenijeti u probavni trakt i tako dovesti do u\u010dinkovitije apsorpcije djelatne tvari.<span style=\"color: #ff6600\"> [15, 26]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/10\/Vitamin-D3-2-1124x749.jpg\" alt=\"Dodaci prehrani s vitaminom D\" class=\"wp-image-396462\" style=\"width:843px;height:562px\" title=\"Dodaci prehrani s vitaminom 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Kako uzimati vitamin D?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>U studijama \u0107ete naj\u010de\u0161\u0107e vidjeti preporu\u010denu dozu od <strong>1000 &#8211; 2000 IU vitamina D3 dnevno.<\/strong> Taj bi unos trebao biti dovoljan za ve\u0107inu populacije da odr\u017ei optimalnu razinu vitamina D u krvi. <span style=\"color: #ff6600\">[15]<\/span><\/li>\n\n\n\n<li>Za maksimalnu podr\u0161ku zdravlju kostiju, vitamin D treba kombinirati s <a href=\"https:\/\/gymbeam.hr\/kalcij-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalcijem<\/a> i <a href=\"https:\/\/gymbeam.hr\/vitamin-k2-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitaminom K<\/a>.<\/li>\n\n\n\n<li>Vitamin D je topiv u mastima, pa ga treba uzimati u isto vrijeme s obrokom koji sadr\u017ei masti.<\/li>\n\n\n\n<li>Unos od 1000 IU pove\u0107ava promatrani 25-hidroksivitamin D za prosje\u010dno 15-25 nmol\/l ako se uzima redovito tjednima i mjesecima.<span style=\"color: #ff6600\"> [16]<\/span><\/li>\n\n\n\n<li>U Sjedinjenim Dr\u017eavama i Kanadi smatra se da je gornja granica unosa 4000 IU dnevno. <span style=\"color: #ff6600\">[15]<\/span><\/li>\n\n\n\n<li>Ako ste <strong>izmjerili razinu vitamina D <\/strong>i zatim po\u010deli uzimati suplemente, bilo bi dobro napraviti jo\u0161 jedan test za nekoliko mjeseci kako biste vidjeli rezultate i je li sve to bilo vrijedno truda.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Preporuceni_dnevni_unos_vitamina_D\"><\/span>Preporu\u010deni dnevni unos vitamina D<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Europska agencija za sigurnost hrane (EFSA)<\/strong> preporu\u010duje dnevni unos od <strong>15 \u00b5g (600 IU)<\/strong> vitamina D od navr\u0161ene prve godine \u017eivota. Iste doze vrijede i za trudnice, dojilje i \u017eene u menopauzi. <span style=\"color: #ff6600\">[19]<\/span><\/li>\n\n\n\n<li><strong>Udruga nutricionista njema\u010dkog govornog podru\u010dja (DACH)<\/strong> preporu\u010duje dnevni unos od <strong>20 \u00b5g (800 IU)<\/strong> vitamina D od prve godine \u017eivota. Za trudnice i dojilje vrijedi ista koli\u010dina. <span style=\"color: #ff6600\">[20]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S obzirom na to koliko zemljopisni polo\u017eaj, godi\u0161nje doba ili nadmorska visina utje\u010du na prirodnu proizvodnju vitamina D,<strong> te\u0161ko je odrediti to\u010dnu dozu koja bi odgovarala sva\u010dijim potrebama.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dru\u0161tvo za endokrinologiju, primjerice, navodi da je za odr\u017eavanje zdrave razine vitamina D iznad 75 nmol\/L (30 ng\/ml) potreban dnevni unos od otprilike<strong> 37,5 &#8211; 50 \u03bcg vitamina D,<\/strong> \u0161to je ekvivalentno<strong> 1500 &#8211; 2000 IU.<\/strong> <span style=\"color: #ff6600\">[21]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/10\/iStock-468327978-1124x749.jpg\" alt=\"Koliki je preporu\u010deni unos vitamina D?\" class=\"wp-image-396477\" style=\"width:843px;height:562px\" title=\"Koliki je preporu\u010deni unos vitamina 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">\u0160to se mo\u017ee dogoditi nakon predoziranja vitaminom D?<\/h3>\n\n\n\n<p>Iako <strong>predoziranje vitaminom D<\/strong> (hipervitaminoza) nije uobi\u010dajeno, mo\u017ee se dogoditi. Stoga je svakako dobra ideja upoznati se s rizicima prekomjernog unosa ove hranjive tvari. U pravilu, to se obi\u010dno doga\u0111a kada se preporu\u010dena doza dodatka ne po\u0161tuje i prekora\u010di nekoliko puta.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kada u tijelu postoji vi\u0161ak vitamina D, mo\u017ee do\u0107i do hiperkalcemije<\/strong> (visoke razine kalcija u krvi), koja se o\u010dituje mu\u010dninom, povra\u0107anjem, slabo\u0161\u0107u mi\u0161i\u0107a, dehidracijom ili neutoljivom \u017ee\u0111u. Stoga i za vitamin D vrijedi pravilo da se ni u \u010demu ne treba pretjerivati. <span style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zastra\u0161uju\u0107i slu\u010daj predoziranja ovom supstancom je brazilski bodybuilder koji je 2 godine dnevno ubrizgavao 50.000 IU vitamina D3 u svoje tijelo. To je uzrokovalo velike koli\u010dine cirkuliraju\u0107eg kalcija po njegovom tijelu i naslage minerala u njegovim tetivama, bubrezima i prsnom mi\u0161i\u0107u gdje je ubrizgao vitamin D. Osim toga, imao je opasni pankreatitis i bubre\u017ene kamence. Kao rezultat toga, morao se podvrgnuti opse\u017enom lije\u010denju, uklju\u010duju\u0107i nekoliko dijaliza, kako bi svoje tijelo vratio u normalu. <span style=\"color: #ff6600\">[27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Je li mogu\u0107e predozirati se vitaminom D na suncu?<\/h4>\n\n\n\n<p>Mo\u017eda ste se tako\u0111er pitali mo\u017ee li boravak na suncu cijeli dan dovesti do predoziranja vitaminom D. <strong>Sre\u0107om, na\u0161a tijela imaju mehanizam samoregulacije koji ko\u010di proizvodnju vitamina D kada vi\u0161e nije potreban, <\/strong>tako da nema razloga za brigu. No, ipak je po\u017eeljno za\u0161tititi ko\u017eu i ne izlagati je predugo suncu bez SPF za\u0161tite. <span style=\"color: #ff6600\">[28]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zavrsni_rezime_za_sto_je_vitamin_D_koristan\"><\/span>Zavr\u0161ni rezime: za \u0161to je vitamin D koristan?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Doprinosi normalnoj apsorpciji kalcija i fosfora.<\/li>\n\n\n\n<li>Podr\u017eava odr\u017eavanje normalne razine kalcija u krvi.<\/li>\n\n\n\n<li>Poma\u017ee u odr\u017eavanju normalnog zdravlja kostiju.<\/li>\n\n\n\n<li>Sudjeluje u odr\u017eavanju pravilne funkcije mi\u0161i\u0107a.<\/li>\n\n\n\n<li>Doprinosi odr\u017eavanju zdravih zuba.<\/li>\n\n\n\n<li>Podr\u017eava pravilno funkcioniranje imunolo\u0161kog sustava.<\/li>\n\n\n\n<li>Uklju\u010den je u proces diobe stanica.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_valja_zapamtiti\"><\/span>\u0160to valja zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Odgovaraju\u0107e razine vitamina D u tijelu va\u017ene su za zdravlje kostiju, pravilan rad mi\u0161i\u0107a i imunolo\u0161ki sustav. Povezan je s<strong> odr\u017eavanjem cjelokupnog zdravlja, a tako\u0111er igra ulogu u sportskim performansama i odr\u017eavanju normalne funkcije mozga.<\/strong> Nedostatak vitamina D mo\u017ee negativno utjecati na va\u0161e zdravlje na mnogo na\u010dina.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sun\u010deva svjetlost, izvori hrane i dodaci prehrani mogu pomo\u0107i u optimalnom unosu vitamina D. Va\u017eno je odabrati oblik vitamina D3 koji se dobro apsorbira.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vam se svidio ovaj \u010dlanak i iz njega ste dobili korisne informacije, podijelite ga s prijateljima tako da i oni mogu saznati za\u0161to je vitamin D tako va\u017ean za va\u0161e zdravlje.<\/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>Vitamin D podr\u017eava zdrave kosti, pravilan rad mi\u0161i\u0107a i imunitet. Dovoljne koli\u010dine ove tvari tako\u0111er su va\u017ene za sportske rezultate. Koji su izvori vitamina D i koji su rizici od nedostatka vitamina D?<\/p>\n","protected":false},"author":129,"featured_media":396236,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":18,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[130],"tags":[6500,7352,7562,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-406852","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dodatci-prehrani","8":"tag-dodaci-prehrani-hr","9":"tag-prehrana-hr","10":"tag-vitamini-hr","11":"tag-zdravlje-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Vitamin D: Za\u0161to je toliko va\u017ean, \u0161to uzrokuje njegov nedostatak i kako ga nadoknaditi? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Vitamin D podr\u017eava zdravlje kostiju, rad mi\u0161i\u0107a i imunitet. Koji je vitamin D najbolji i u kojim se namirnicama nalazi? \u0160to uzrokuje nedostatak vitamina 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-i-sve-sto-vam-je-potrebno-znati-o-njemuu\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Vitamin D: Za\u0161to je toliko va\u017ean, \u0161to uzrokuje njegov nedostatak i kako ga nadoknaditi? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Vitamin D podr\u017eava zdravlje kostiju, rad mi\u0161i\u0107a i imunitet. Koji je vitamin D najbolji i u kojim se namirnicama nalazi? \u0160to uzrokuje nedostatak vitamina D?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hr\/blog\/vitamin-d-i-sve-sto-vam-je-potrebno-znati-o-njemuu\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-12-12T10:33:25+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-09-26T08:49:48+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/Vitamin-D-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"27 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/vitamin-d-i-sve-sto-vam-je-potrebno-znati-o-njemuu\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/vitamin-d-i-sve-sto-vam-je-potrebno-znati-o-njemuu\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Vitamin D: Za\u0161to je toliko va\u017ean, \u0161to uzrokuje njegov nedostatak i kako ga nadoknaditi?\",\"datePublished\":\"2022-12-12T10:33:25+00:00\",\"dateModified\":\"2025-09-26T08:49:48+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/vitamin-d-i-sve-sto-vam-je-potrebno-znati-o-njemuu\/\"},\"wordCount\":5410,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/vitamin-d-i-sve-sto-vam-je-potrebno-znati-o-njemuu\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/Vitamin-D-FB-.png\",\"keywords\":[\"dodaci prehrani\",\"prehrana\",\"vitamini\",\"zdravlje\"],\"articleSection\":[\"Dodatci prehrani\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/vitamin-d-i-sve-sto-vam-je-potrebno-znati-o-njemuu\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/vitamin-d-i-sve-sto-vam-je-potrebno-znati-o-njemuu\/\",\"url\":\"https:\/\/gymbeam.hr\/blog\/vitamin-d-i-sve-sto-vam-je-potrebno-znati-o-njemuu\/\",\"name\":\"Vitamin D: Za\u0161to je toliko va\u017ean, \u0161to uzrokuje njegov nedostatak i kako ga nadoknaditi? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/vitamin-d-i-sve-sto-vam-je-potrebno-znati-o-njemuu\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/vitamin-d-i-sve-sto-vam-je-potrebno-znati-o-njemuu\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/Vitamin-D-FB-.png\",\"datePublished\":\"2022-12-12T10:33:25+00:00\",\"dateModified\":\"2025-09-26T08:49:48+00:00\",\"description\":\"Vitamin D podr\u017eava zdravlje kostiju, rad mi\u0161i\u0107a i imunitet. Koji je vitamin D najbolji i u kojim se namirnicama nalazi? \u0160to uzrokuje nedostatak vitamina D?\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/vitamin-d-i-sve-sto-vam-je-potrebno-znati-o-njemuu\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/vitamin-d-i-sve-sto-vam-je-potrebno-znati-o-njemuu\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/vitamin-d-i-sve-sto-vam-je-potrebno-znati-o-njemuu\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/Vitamin-D-FB-.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/Vitamin-D-FB-.png\",\"width\":1200,\"height\":628,\"caption\":\"Vitam\u00edn D: Pro\u010d je tak d\u016fle\u017eit\u00fd, co zp\u016fsobuje nedostatek a jak ho doplnit?\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/vitamin-d-i-sve-sto-vam-je-potrebno-znati-o-njemuu\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Vitamin D: Za\u0161to je toliko va\u017ean, \u0161to uzrokuje njegov nedostatak i kako ga nadoknaditi?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\",\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"caption\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\"},\"description\":\"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Vitamin D: Za\u0161to je toliko va\u017ean, \u0161to uzrokuje njegov nedostatak i kako ga nadoknaditi? - GymBeam Blog","description":"Vitamin D podr\u017eava zdravlje kostiju, rad mi\u0161i\u0107a i imunitet. Koji je vitamin D najbolji i u kojim se namirnicama nalazi? \u0160to uzrokuje nedostatak vitamina D?","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/vitamin-d-i-sve-sto-vam-je-potrebno-znati-o-njemuu\/","og_type":"article","og_title":"Vitamin D: Za\u0161to je toliko va\u017ean, \u0161to uzrokuje njegov nedostatak i kako ga nadoknaditi? - GymBeam Blog","og_description":"Vitamin D podr\u017eava zdravlje kostiju, rad mi\u0161i\u0107a i imunitet. Koji je vitamin D najbolji i u kojim se namirnicama nalazi? \u0160to uzrokuje nedostatak vitamina D?","og_url":"https:\/\/gymbeam.hr\/blog\/vitamin-d-i-sve-sto-vam-je-potrebno-znati-o-njemuu\/","og_site_name":"GymBeam Blog","article_published_time":"2022-12-12T10:33:25+00:00","article_modified_time":"2025-09-26T08:49:48+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/Vitamin-D-FB-.png","type":"image\/png"}],"author":"Mark\u00e9ta Tesa\u0159ov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Mark\u00e9ta Tesa\u0159ov\u00e1","Estimated reading time":"27 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.hr\/blog\/vitamin-d-i-sve-sto-vam-je-potrebno-znati-o-njemuu\/#article","isPartOf":{"@id":"https:\/\/gymbeam.hr\/blog\/vitamin-d-i-sve-sto-vam-je-potrebno-znati-o-njemuu\/"},"author":{"name":"Mark\u00e9ta Tesa\u0159ov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e"},"headline":"Vitamin D: Za\u0161to je toliko va\u017ean, \u0161to uzrokuje njegov nedostatak i kako ga nadoknaditi?","datePublished":"2022-12-12T10:33:25+00:00","dateModified":"2025-09-26T08:49:48+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.hr\/blog\/vitamin-d-i-sve-sto-vam-je-potrebno-znati-o-njemuu\/"},"wordCount":5410,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.hr\/blog\/vitamin-d-i-sve-sto-vam-je-potrebno-znati-o-njemuu\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/Vitamin-D-FB-.png","keywords":["dodaci prehrani","prehrana","vitamini","zdravlje"],"articleSection":["Dodatci prehrani"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.hr\/blog\/vitamin-d-i-sve-sto-vam-je-potrebno-znati-o-njemuu\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.hr\/blog\/vitamin-d-i-sve-sto-vam-je-potrebno-znati-o-njemuu\/","url":"https:\/\/gymbeam.hr\/blog\/vitamin-d-i-sve-sto-vam-je-potrebno-znati-o-njemuu\/","name":"Vitamin D: Za\u0161to je toliko va\u017ean, \u0161to uzrokuje njegov nedostatak i kako ga nadoknaditi? - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.hr\/blog\/vitamin-d-i-sve-sto-vam-je-potrebno-znati-o-njemuu\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.hr\/blog\/vitamin-d-i-sve-sto-vam-je-potrebno-znati-o-njemuu\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/Vitamin-D-FB-.png","datePublished":"2022-12-12T10:33:25+00:00","dateModified":"2025-09-26T08:49:48+00:00","description":"Vitamin D podr\u017eava zdravlje kostiju, rad mi\u0161i\u0107a i imunitet. Koji je vitamin D najbolji i u kojim se namirnicama nalazi? \u0160to uzrokuje nedostatak vitamina D?","breadcrumb":{"@id":"https:\/\/gymbeam.hr\/blog\/vitamin-d-i-sve-sto-vam-je-potrebno-znati-o-njemuu\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.hr\/blog\/vitamin-d-i-sve-sto-vam-je-potrebno-znati-o-njemuu\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.hr\/blog\/vitamin-d-i-sve-sto-vam-je-potrebno-znati-o-njemuu\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/Vitamin-D-FB-.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/Vitamin-D-FB-.png","width":1200,"height":628,"caption":"Vitam\u00edn D: Pro\u010d je tak d\u016fle\u017eit\u00fd, co zp\u016fsobuje nedostatek a jak ho doplnit?"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.hr\/blog\/vitamin-d-i-sve-sto-vam-je-potrebno-znati-o-njemuu\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Vitamin D: Za\u0161to je toliko va\u017ean, \u0161to uzrokuje njegov nedostatak i kako ga nadoknaditi?"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e","name":"Mark\u00e9ta Tesa\u0159ov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","contentUrl":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","caption":"Mark\u00e9ta Tesa\u0159ov\u00e1"},"description":"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/406852","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=406852"}],"version-history":[{"count":5,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/406852\/revisions"}],"predecessor-version":[{"id":741541,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/406852\/revisions\/741541"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/396236"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=406852"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=406852"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=406852"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=406852"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=406852"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}