{"id":500233,"date":"2024-01-26T01:22:26","date_gmt":"2024-01-26T00:22:26","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=500233"},"modified":"2024-01-26T01:30:18","modified_gmt":"2024-01-26T00:30:18","slug":"l-karnitin-i-njegovih-11-izvrsnih-ucinaka","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/l-karnitin-i-njegovih-11-izvrsnih-ucinaka\/","title":{"rendered":"Karnitin: U\u010dinci na mr\u0161avljenje, sportske performanse, rad mozga i druga podru\u010dja zdravlja"},"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\/l-karnitin-i-njegovih-11-izvrsnih-ucinaka\/#Sto_je_karnitin\" title=\"\u0160to je karnitin?\">\u0160to je karnitin?<\/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\/l-karnitin-i-njegovih-11-izvrsnih-ucinaka\/#Kako_djeluje_karnitin\" title=\"Kako djeluje karnitin?\">Kako djeluje karnitin?<\/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\/l-karnitin-i-njegovih-11-izvrsnih-ucinaka\/#Koji_oblici_karnitina_postoje\" title=\"Koji oblici karnitina postoje?\">Koji oblici karnitina postoje?<\/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\/l-karnitin-i-njegovih-11-izvrsnih-ucinaka\/#Kakve_zdravstvene_ucinke_ima_karnitin\" title=\"Kakve zdravstvene u\u010dinke ima karnitin?\">Kakve zdravstvene u\u010dinke ima karnitin?<\/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\/l-karnitin-i-njegovih-11-izvrsnih-ucinaka\/#Mozete_li_patiti_od_nedostatka_karnitina\" title=\"Mo\u017eete li patiti od nedostatka karnitina?\">Mo\u017eete li patiti od nedostatka karnitina?<\/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\/l-karnitin-i-njegovih-11-izvrsnih-ucinaka\/#Moze_li_karnitin_imati_nuspojave\" title=\"Mo\u017ee li karnitin imati nuspojave?\">Mo\u017ee li karnitin imati nuspojave?<\/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\/l-karnitin-i-njegovih-11-izvrsnih-ucinaka\/#Kako_uzimati_karnitin\" title=\"Kako uzimati karnitin?\">Kako uzimati karnitin?<\/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\/l-karnitin-i-njegovih-11-izvrsnih-ucinaka\/#S_cime_kombinirati_karnitin\" title=\"S \u010dime kombinirati karnitin?\">S \u010dime kombinirati karnitin?<\/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\/l-karnitin-i-njegovih-11-izvrsnih-ucinaka\/#Koji_su_glavni_zakljucci\" title=\"Koji su glavni zaklju\u010dci?\">Koji su glavni zaklju\u010dci?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ima li karnitin po\u010dasno mjesto u va\u0161oj zalihi suplemenata me\u0111u ostalim proizvodima koji poma\u017eu kod mr\u0161avljenja? Uistinu je stekao reputaciju u\u010dinkovitog sagorjeva\u0107a masti, obe\u0107avaju\u0107i br\u017ei metabolizam i brzo mr\u0161avljenje. Koliko ima istine u ovoj tvrdnji i kakvim se jo\u0161 u\u010dincima mo\u017ee pohvaliti ova tvar?\n<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Iz \u010dlanka \u0107ete nau\u010diti o utjecaju karnitina na ova podru\u010dja:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#mrsavljenje\" style=\"border-radius:0px\">Mr\u0161avljenje<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#mozak-i-pam\u0107enje\" style=\"border-radius:0px\">Mozak i pam\u0107enje<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#zdravlje-srca\" style=\"border-radius:0px\">Zdravlje srca<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#sportska-izvedba\" style=\"border-radius:0px\">Sportske performanse<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#razine-\u0161e\u0107era-u-krvi\" style=\"border-radius:0px\">Razine \u0161e\u0107era u krvi<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#plodnost\" style=\"border-radius:0px\">Plodnost<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_je_karnitin\"><\/span>\u0160to je karnitin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p><span class=\"Y2IQFc\" lang=\"hr\"><a href=\"https:\/\/gymbeam.hr\/l-karnitin\">Karnitin<\/a> je jedan od najpopularnijih dodataka prehrani za mr\u0161avljenje koji poma\u017ee u skidanju vi\u0161ka kilograma. Mo\u017ee se uzimati pojedina\u010dno u obliku <a href=\"https:\/\/gymbeam.hr\/fat-burner-l-karnitin-gymbeam.html\">napitaka<\/a>, <a href=\"https:\/\/gymbeam.hr\/karnitin-tabs-gymbeam.html\">tableta<\/a>, ili \u010dak <a href=\"https:\/\/gymbeam.hr\/l-karnitin-3000-liquid-shot-60-ml-gymbeam.html\">injekcija<\/a>. Me\u0111utim, tako\u0111er se \u010desto nalazi u kombinaciji s drugim tvarima kao dio raznih <a href=\"https:\/\/gymbeam.hr\/sredstva-za-izgaranje-masnoca\">sagorjeva\u010da masti<\/a> i <a href=\"https:\/\/gymbeam.hr\/za-mrsavljenje\">dodataka prehrani za mr\u0161avljenje<\/a>.<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p><span class=\"Y2IQFc\" lang=\"hr\">Mo\u017eete ga zamisliti kao nekakvu \u010dudesnu tvar koju trebate suplementirati kako biste u\u010dinkovito sagorjeli masno\u0107u i postigli \u017eeljenu tjelesnu gra\u0111u. No, malo \u0107emo vas razo\u010darati &#8211; to zapravo nije neka izmi\u0161ljotina napravljena u tajnom laboratoriju, ve\u0107 <strong>aminokiselina<\/strong> koju tijelo mo\u017ee prirodno proizvesti iz <strong>lizina<\/strong> i <strong>metionina<\/strong>, a pritom je i pohraniti. Do 98% njegove ukupne koli\u010dine u tijelu pohranjeno je u <strong>skeletnim mi\u0161i\u0107ima<\/strong> ili <strong>sr\u010danom mi\u0161i\u0107u<\/strong>. Preostalih otprilike 2% nalazi se u <strong>jetri<\/strong> i <strong>bubrezima<\/strong>. <span style=\"color: #ff6600;\">[7]<\/span><\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p><span class=\"Y2IQFc\" lang=\"hr\">Me\u0111utim, karnitin je tako\u0111er \u010desta <strong>komponenta na\u0161e prehrane<\/strong>, uglavnom u obliku <strong>hrane \u017eivotinjskog podrijetla<\/strong>. Posebno ga ima u izobilju u <strong>mesu<\/strong> i <strong>mesnim prera\u0111evinama<\/strong>, ali ga mo\u017eete dobiti i iz <a href=\"https:\/\/gymbeam.hr\/ribe\"><strong>ribe<\/strong><\/a>, <strong>jaja<\/strong> i <strong>mlije\u010dnih<\/strong> <strong>proizvoda<\/strong>. <span style=\"color: #ff6600;\">[18]<\/span><\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko karnitina obi\u010dno sadr\u017ei odre\u0111ena hrana?<\/h3>\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\"><center>Hrana<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Karnitin (mg \/ 100 g)<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Svinjska \u0161unka<\/td><td class=\"has-text-align-center\" data-align=\"center\">449<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.hr\/pileca-prsa-u-salamuri-gymbeam.html\">Pile\u0107a prsa<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">180&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pile\u0107i batak i zabatak<\/td><td class=\"has-text-align-center\" data-align=\"center\">63<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Losos<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.53<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/sardina-u-salamuri-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Sardine<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">0.1<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span class=\"tadv-color\" style=\"color:#ff6600\"><span style=\"color: #ff6600;\">[9]<\/span><\/span><\/figcaption><\/figure>\n\n\n<p><span class=\"Y2IQFc\" lang=\"hr\"><strong>Prosje\u010dna zapadnja\u010dka prehrana<\/strong>, koja uklju\u010duje meso i druge proizvode \u017eivotinjskog podrijetla, osigurava nam pribli\u017eno <strong>24 do 145 mg karnitina dnevno<\/strong>. Da to stavimo u perspektivu, <strong>veganska prehrana<\/strong> koja isklju\u010duje svu hranu \u017eivotinjskog podrijetla osigurava samo oko <strong>1,2 mg<\/strong> karnitina dnevno. Va\u017eno je napomenuti da tijelo treba pribli\u017eno <strong>15 mg<\/strong> karnitina dnevno za optimalno funkcioniranje. <span style=\"color: #ff6600;\">[18]<\/span><\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"741\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/09\/IMG-70442-741x1124.jpg\" alt=\"\u0161to je karnitin\" class=\"wp-image-493206\" title=\"\u0161to je karnitin\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG-70442-741x1124.jpg 741w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG-70442-264x400.jpg 264w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG-70442-1013x1536.jpg 1013w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG-70442.jpg 1350w\" sizes=\"auto, (max-width: 741px) 100vw, 741px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_djeluje_karnitin\"><\/span>Kako djeluje karnitin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Karnitin je stekao reputaciju u\u010dinkovitog sagorjeva\u010da masti zbog svoje specifi\u010dne uloge u tijelu. U biti, djeluje kao vrsta taksija, prenose\u0107i <strong>masne kiseline<\/strong> (masno\u0107e) preko <strong>granice (mitohondrijske membrane)<\/strong> u <strong>stani\u010dne elektrane<\/strong> poznate kao <strong>mitohondriji<\/strong>. Unutar mitohondrija, masne kiseline se spaljuju za proizvodnju energije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To je zato \u0161to masne kiseline ne mogu same u\u0107i u mitohondrije i potrebna im je pomo\u0107 pri transportu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"Y2IQFc\" lang=\"hr\">Dakle, kada se masno\u0107a osloba\u0111a iz potko\u017enih zaliha, kao \u0161to je ne\u017eeljena masno\u0107a oko trbuha i bedara, karnitin igra ulogu u osiguravanju njenog u\u010dinkovitog sagorijevanja i pretvaranja u energiju. [7,18]<\/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=\"Koji_oblici_karnitina_postoje\"><\/span>Koji oblici karnitina postoje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Baza L-karnitina<\/strong>: Za razliku od drugih oblika, ovaj je 100% \u010disti karnitin. Stabilan je samo u teku\u0107em obliku i poznat je po dobroj stopi apsorpcije.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span class=\"Y2IQFc\" lang=\"hr\"><strong>L-karnitin L-tartrat:<\/strong> ovo je kombinacija \u010distog L-karnitina i soli (tartarat = sol vinske kiseline). Obi\u010dno se koristi u obliku tableta ili kapsula i vjeruje se da ima pozitivan u\u010dinak na sportske rezultate. <span style=\"color: #ff6600;\">[3]<\/span><\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span class=\"Y2IQFc\" lang=\"hr\"><strong>Acetil-L-karnitin (ALCAR)<\/strong>: Ovaj oblik se naj\u010de\u0161\u0107e koristi kada se uzima karnitin za podr\u0161ku funkciji mozga. Poznato je da naju\u010dinkovitije prolazi krvno-mo\u017edanu barijeru, koja odvaja krvne \u017eile mozga od mo\u017edanog tkiva. <span style=\"color: #ff6600;\">[3]<\/span><\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span class=\"Y2IQFc\" lang=\"hr\"><strong>Glicin propionil-L-karnitin (GPLC)<\/strong>: Ovaj oblik je prirodan za skeletne mi\u0161i\u0107e i sr\u010dani mi\u0161i\u0107. Mo\u017ee opskrbiti te mi\u0161i\u0107ne strukture energijom bez prisutnosti kisika, a tako\u0111er se koristi za proizvodnju NO (du\u0161ikov oksid), koji je uklju\u010den u vazodilataciju. To omogu\u0107uje ve\u0107u opskrbu hranjivim tvarima i kisikom mi\u0161i\u0107ime koji rade za maksimalnu sportsku izvedbu. <span style=\"color: #ff6600;\">[5]<\/span><\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span class=\"Y2IQFc\" lang=\"hr\"><strong>D-karnitin<\/strong>: Ovo je neaktivni oblik karnitina. \u0160tovi\u0161e, mo\u017ee \u010dak inhibirati stvaranje L-karnitina (aktivnog oblika), \u0161to dovodi do nedostatka. Ne smije se koristiti u dodacima prehrani jer ga tijelo ne mo\u017ee pravilno iskoristiti.<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kakve_zdravstvene_ucinke_ima_karnitin\"><\/span>Kakve zdravstvene u\u010dinke ima karnitin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"mrsavljenje\">1. Igra ulogu u mr\u0161avljenju<\/h3>\n\n\n<p><span class=\"Y2IQFc\" lang=\"hr\">Karnitin je najpopularniji i naj\u010de\u0161\u0107e kori\u0161teni sagorjeva\u010d masti, koji prati mnoge na njihovom putu mr\u0161avljenja. No, to<strong> nije \u010dudesna tableta za mr\u0161avljenje<\/strong> koja \u0107e vam bez ikakvog truda tonirati tijelo i trajno vas rije\u0161iti ne\u017eeljenog potko\u017enog masnog tkiva. Kao i uvijek, temelj mr\u0161avljenja le\u017ei u <strong><a href=\"https:\/\/gymbeam.hr\/blog\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\/\">kalorijskom deficitu<\/a><\/strong>. Morate stalno tro\u0161iti vi\u0161e energije nego \u0161to tro\u0161ite. Osim toga, karnitin najbolje djeluje u kombinaciji sa sportskom aktivno\u0161\u0107u i prikladan je za <strong>one koji redovito vje\u017ebaju<\/strong>.<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Kada uspijete rije\u0161iti kalorijski deficit pravilnom prehranom i tjelovje\u017ebom, karnitin mo\u017ee usko\u010diti i ponuditi ruku pomo\u0107i. \u010cak se i u studijama njegov utjecaj na <strong>oksidaciju masti<\/strong> \u010dini <strong>korisnim saveznikom u mr\u0161avljenju<\/strong>. Ovo ima smisla kada uzmete u obzir kako karnitin funkcionira u tijelu &#8211; on poma\u017ee u prijenosu masnih kiselina u mitohondrije, gdje se kasnije <strong>sagorijevaju i pretvaraju u energiju<\/strong>. To omogu\u0107uje tijelu da u\u010dinkovitije iskori\u0161tava mast kao izvor energije. <span style=\"color: #ff6600;\">[14]<\/span><\/p>\n\n\n<div style=\"height:16px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Znanstvenici tako\u0111er sugeriraju da utjecaj karnitina na <strong>lipazu osjetljivu na hormone<\/strong> igra ulogu u ovom u\u010dinku. Hormonsko osjetljiva lipaza je enzim koji <strong>razgra\u0111uje<\/strong> <strong>potko\u017eno masno tkivo<\/strong> u obliku triacilglicerola na glicerol i masne kiseline. Kada radi br\u017ee, masti se br\u017ee razgra\u0111uju i mogu se br\u017ee sagorjeti u stani\u010dnim elektranama (mitohondrijima). <span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p><span class=\"Y2IQFc\" lang=\"hr\">Me\u0111utim, \u010dini se da je najkorisniji kao pomo\u0107 pri mr\u0161avljenju kada je <strong>po\u010detna razina karnitina niska<\/strong>. <span style=\"color: #ff6600;\">[19]<\/span><\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p><span class=\"Y2IQFc\" lang=\"hr\">Kako izvu\u0107i maksimum iz u\u010dinaka karnitina? Treba ga pratiti dobro strukturirana prehrana kako biste postigli gubitak te\u017eine, u \u010demu vam mo\u017ee pomo\u0107i na\u0161 <strong><a href=\"https:\/\/gymbeam.hr\/blog\/online-kalkulator-unosa-energije-i-makronutrijenata\/\">online kalkulator energetskog unosa i makronutrijenata.<\/a><\/strong><\/span><\/p>\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=\"3738,31295,8789,1731,8065,51541,1562,28792,7067,64381,64393,258\" ><\/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<h3 class=\"wp-block-heading\" id=\"mozak-i-pam\u0107enje\">2. Utje\u010de na rad mozga i pam\u0107enje<\/h3>\n\n\n<p>Karnitin je tako\u0111er poznat po svom utjecaju na rad mozga i kognitivne funkcije, uklju\u010duju\u0107i pam\u0107enje i koncentraciju. Taj se u\u010dinak posebno povezuje s <strong>acetil-L-karnitinom<\/strong> (ALCAR), jer ima sposobnost u\u010dinkovitijeg prolaska <strong>krvno-mo\u017edane barijere<\/strong> iz krvotoka u mo\u017edano tkivo. Unutar mo\u017edanih stanica funkcionira na na\u010din sli\u010dan svojoj ulozi u mi\u0161i\u0107nim stanicama, osiguravaju\u0107i potrebne komponente za proizvodnju energije. To mo\u017ee rezultirati <strong>pobolj\u0161anim mentalnim performansama. <span style=\"color: #ff6600;\">[18]<\/span><\/strong><\/p>\n\n\n<div style=\"height:16px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Znanstvenici tako\u0111er sugeriraju da bi karnitin mogao igrati ulogu u proizvodnji neurotransmitera <strong>acetilkolina<\/strong>, koji funkcionira kao glasnik izme\u0111u \u017eiv\u010danih stanica (neurona). Stoga bi karnitin, utje\u010du\u0107i na njegovu proizvodnju, potencijalno mogao <strong>poduprijeti kognitivne funkcije.<\/strong> Taj se u\u010dinak \u010desto prou\u010dava kod osoba s <strong>Alzheimerovom bole\u0161\u0107u<\/strong>. Ovo stanje karakterizira ne samo nakupljanje amiloidnih naslaga (grudice netopljivih proteina u mozgu), ve\u0107 i <strong>o\u0161te\u0107enje \u017eiv\u010danih stanica<\/strong> u mozgu koje koriste gore spomenuti acetilkolin. Kad bi se ovaj neurotransmiter proizvodio na vi\u0161im razinama, potencijalno bi mogao nadoknaditi smanjeni broj funkcionalnih neurona. Na primjer, studije pokazuju da uporaba karnitina ima pozitivan u\u010dinak na pam\u0107enje kod osoba s Alzheimerovom bole\u0161\u0107u. <span style=\"color: #ff6600;\">[18]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p><span class=\"Y2IQFc\" lang=\"hr\">Zahvaljuju\u0107i svom djelovanju na rad mozga, karnitin se svrstava me\u0111u <strong>suplemente<\/strong> koji poma\u017eu <strong><a href=\"https:\/\/gymbeam.hr\/protiv-starenja\">zdravom starenju<\/a> <\/strong>i elegantnom starenju. Tako\u0111er spada u kategoriju <a href=\"https:\/\/gymbeam.hr\/nootropici-i-stimulansi-za-mozak\">nootropika<\/a>, koji su poznati po svom utjecaju na<strong> pam\u0107enje, u\u010denje i druge kognitivne funkcije.<\/strong><\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><span class=\"Y2IQFc\" lang=\"hr\">Na koje druge na\u010dine mo\u017eete brinuti ne samo o zdravlju mozga, ve\u0107 i o zdravlju svog tijela, kao i kako zdravo stariti, pogledajte u \u010dlanku:&nbsp;<a href=\"https:\/\/gymbeam.hr\/blog\/anti-ageing-i-zdravo-starenje-kako-se-brinuti-za-svoje-tijelo-i-ocuvati-zdravlje-i-mladenacki-izgled\/\"><strong>Anti-age i zdravo starenje: Kako njegovati svoje tijelo i o\u010duvati zdravlje i mladena\u010dki izgled ?<\/strong><\/a><\/span><\/p><\/li>\n\n\n\n<li><span class=\"Y2IQFc\" lang=\"hr\">\u0160to su nootropici, kako djeluju i koji su najbolji? Vi\u0161e o tome mo\u017eete saznati u \u010dlanku:&nbsp;<a href=\"https:\/\/gymbeam.hr\/blog\/nootropici-za-poboljsavanje-mozdanih-i-memorijskih-funkcija-za-koje-morate-znati\/\"><strong>Nootropici: tvari za pobolj\u0161anje koncentracije i pam\u0107enja. Koji su najbolji?<\/strong><\/a><\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/09\/image00009-1124x749.jpg\" alt=\"u\u010dinci karnitina na pam\u0107enje\" class=\"wp-image-493226\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/image00009-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/image00009-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/image00009-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/image00009-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"zdravlje-srca\">3. Ima pozitivan u\u010dinak na zdravlje srca<\/h3>\n\n\n<p>Kao \u0161to je ranije spomenuto, karnitin je tako\u0111er klju\u010dan za srce. Masne kiseline su <strong>omiljeni izvor energije<\/strong> za stanice sr\u010danog mi\u0161i\u0107a. Stoga je posebno korisno za srce kada karnitin poma\u017ee u prijenosu masnih kiselina u mitohondrije, gdje se mogu pretvoriti u energiju. \u0160tovi\u0161e, \u010dini se da karnitin igra ulogu u <strong>uklanjanju toksi\u010dnih nusproizvoda<\/strong> koji se nakupljaju tijekom biokemijskih procesa metabolizma. [4,8<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Zanimljivo je da, na temelju nekih studija, karnitin tako\u0111er mo\u017ee pomo\u0107i u podr\u017eavanju <strong>funkcije srca<\/strong> koje je bilo pogo\u0111eno stanjima kao \u0161to su sr\u010dani udar ili drugi oblici ishemije (nedostatak opskrbe krvlju). To je zato \u0161to su razine karnitina obi\u010dno niske nakon ovih sr\u010danih doga\u0111aja, a nadopuna ove tvari mogla bi imati pozitivan u\u010dinak na rad srca. Me\u0111utim, \u010dini se da se ti potencijalni u\u010dinci manifestiraju u dozama od najmanje 2 grama dnevno, idealno 6 do 9 grama dnevno. [4,5]<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p><span class=\"Y2IQFc\" lang=\"hr\">Na zdravlje srca utje\u010du i druge tvari, poput korisnih omega-3 masnih kiselina. Vi\u0161e o njima mo\u017eete saznati u \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/koju-bi-kolicinu-zdravih-masti-trebalo-jesti-kolicina-omega-3-je-vaznija-od-omjera-omega-3-prema-omega-6\/\"><strong>Koju koli\u010dinu zdravih masno\u0107a trebate jesti? Koli\u010dina Omega-3 va\u017enija je od omjera Omega-6<\/strong><\/a><\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"sportska-izvedba\">4. Utje\u010de na sportske performanse<\/h3>\n\n\n\n<p>Istra\u017eivanja tako\u0111er ukazuju na potencijalni utjecaj karnitina na sportsku izvedbu. Studije se razlikuju po rezultatima, ali fokus je bio na sljede\u0107im podru\u010djima sportske izvedbe:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span class=\"Y2IQFc\" lang=\"hr\"><strong>Pobolj\u0161ani oporavak nakon vje\u017ebanja<\/strong> mo\u017ee biti povezan s podr\u017eavanjem <strong>oksigenacije mi\u0161i\u0107a.<\/strong> To&nbsp;poma\u017ee u oporavku nakon <strong>anaerobne aktivnosti<\/strong>, tj. intenzivne aktivnosti tijekom koje mi\u0161i\u0107i nisu opskrbljeni kisikom, poput treninga snage u teretani ili sprinta. <span style=\"color: #ff6600;\">[19]<\/span><\/span><\/li>\n\n\n\n<li><strong>U\u010dinkovitija oksigenacija mi\u0161i\u0107a<\/strong> tako\u0111er se doga\u0111a zahvaljuju\u0107i ve\u0107 spomenutoj proizvodnji du\u0161ikovog oksida. To dovodi do ve\u0107eg \u0161irenja krvnih \u017eila u mi\u0161i\u0107ima, \u0161to omogu\u0107uje ve\u0107u opskrbu kisikom i hranjivim tvarima. Posljedi\u010dno, mi\u0161i\u0107i mogu u\u010dinkovitije eliminirati <strong>laktat<\/strong>. <span style=\"color: #ff6600;\">[19]<\/span><\/li>\n\n\n\n<li><strong><span class=\"Y2IQFc\" lang=\"hr\">Potpora proizvodnji rezervi mi\u0161i\u0107nog glikogena.<\/span><\/strong><\/li>\n\n\n\n<li><span class=\"Y2IQFc\" lang=\"hr\"><strong>Ve\u0107a snaga i bolja sportska izvedba tijekom intenzivnih aktivnosti<\/strong> pripisuju se pove\u0107anoj dostupnosti karnitina. \u010cini se da je tijekom ovih aktivnosti karnitin prirodno manje dostupan u mitohondrijima. <span style=\"color: #ff6600;\">[11]<\/span><\/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>Karnitin ima mnoge obe\u0107avaju\u0107e u\u010dinke na sportske rezultate. Me\u0111utim, potrebna su daljnja istra\u017eivanja kako bi se potvrdilo djeluje li karnitin doista na ovaj na\u010din.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p><span class=\"Y2IQFc\" lang=\"hr\">Postoje i druge intrigantne tvari koje mogu pobolj\u0161ati sportske rezultate. Ako vam je to cilj, mo\u017eda \u0107e vam biti zanimljiv \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-i-upotrebljavati-najucinkovitiji-pre-workout\/\"><strong>&#8220;Kako odabrati i koristiti naju\u010dinkovitiji dodatak prehrani prije vje\u017ebanja?&#8221;<\/strong><\/a><\/span><\/p>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/09\/992fc909a71c9cb3eea9745226e9976e.jpg\" alt=\"u\u010dinak karnitina na sportske rezultate\" class=\"wp-image-493244\" title=\"u\u010dinak karnitina na sportske rezultate\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/992fc909a71c9cb3eea9745226e9976e.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/992fc909a71c9cb3eea9745226e9976e-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"razine-\u0161e\u0107era-u-krvi\">5. Utje\u010de na razinu \u0161e\u0107era u krvi<\/h3>\n\n\n<p>Neka istra\u017eivanja ukazuju na pozitivan utjecaj karnitina na povi\u0161enu <strong>glikemiju (razinu \u0161e\u0107era u krvi) i inzulinsku rezistenciju (IR).<\/strong> Ova su dva \u010dimbenika povezana jer kod IR inzulin ne mo\u017ee u\u010dinkovito transportirati \u0161e\u0107er (glukozu) iz krvi u stanice, \u0161to rezultira povi\u0161enim razinama \u0161e\u0107era u krvi.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Neka istra\u017eivanja sugeriraju da bi na razvoj inzulinske rezistencije mogli utjecati, izme\u0111u ostalih \u010dimbenika, <strong>disfunkcionalni procesi u mitohondrijima<\/strong> mi\u0161i\u0107nih stanica. To mo\u017ee dovesti do poreme\u0107aja u razgradnji masnih kiselina i njihovom nakupljanju, poti\u010du\u0107i nastanak inzulinske rezistencije. \u010cini se da je IR tako\u0111er povezana s <strong>niskim razinama karnitina<\/strong>. Ovo je mjesto gdje nadopuna karnitinom stupa na scenu, jer bi mogla pomo\u0107i podi\u0107i razine karnitina natrag na optimalan raspon, podr\u017eavaju\u0107i tako proces oksidacije masnih kiselina. [1,16]<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p><span class=\"Y2IQFc\" lang=\"hr\">Izvrstan na\u010din za pobolj\u0161anje inzulinske rezistencije je vje\u017eba. Vi\u0161e o ostalim prednostima vje\u017ebanja mo\u017eete saznati u \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/zasto-biste-trebali-vjezbati-jaci-imunitet-zdravlje-srca-i-8-drugih-razloga\/\"><strong>Za\u0161to biste trebali vje\u017ebati? Ja\u010di imunitet, zdravlje srca i jo\u0161 8 razloga<\/strong><\/a><\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"plodnost\">6. Utje\u010de na plodnost<\/h3>\n\n\n<p>Kada se govori o karnitinu, spominje se i njegov u\u010dinak na <strong>mu\u0161ku<\/strong> i <strong>\u017eensku plodnost.<\/strong> Studije opisuju utjecaj karnitina na <strong>proizvodnju<\/strong>, <strong>sazrijevanje<\/strong> i <strong>pokretljivost<\/strong> spermatozoida kod mu\u0161karaca. Kod \u017eena se primje\u0107uje njegov utjecaj na plodnost, posebno kod onih koje pate od <strong>sindroma policisti\u010dnih jajnika<\/strong> (<strong><a href=\"https:\/\/gymbeam.hr\/blog\/pcos-sindrom-s-kojim-bi-svaka-zena-trebala-biti-upoznata\/\">PCOS<\/a><\/strong>), koji je tipi\u010dno povezan s neplodno\u0161\u0107u.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Na primjer, jedno je istra\u017eivanje pratilo 170 \u017eena s ovim sindromom od trenutka kada su po\u010dele uzimati karnitin ili placebo do prvog pozitivnog testa na trudno\u0107u. Utvr\u0111eno je da je u skupini koja je uzimala <strong>3 grama karnitina dnevno<\/strong> bio ve\u0107i broj uspje\u0161nih trudno\u0107a. <span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Sveobuhvatna studija usmjerena na mu\u0161ku plodnost zaklju\u010dila je da suplementacija s <strong>2-3 grama karnitina dnevno<\/strong> tijekom \u0161est mjeseci ima pozitivan u\u010dinak na <strong>koncentraciju i morfologiju (strukturu) sperme.<\/strong> <span style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span class=\"Y2IQFc\" lang=\"hr\">Zanimaju vas i druge hranjive tvari va\u017ene za zdravlje \u017eena? Pro\u010ditajte na\u0161 \u010dlanak: <a href=\"https:\/\/gymbeam.hr\/blog\/zene-i-prehrana-najvazniji-vitamini-i-minerali-za-zdravlje-i-ljepotu\/\"><strong>\u017dene i prehrana: Najva\u017eniji vitamini i minerali za zdravlje i ljepotu<\/strong><\/a><\/span><\/li>\n\n\n\n<li><span class=\"Y2IQFc\" lang=\"hr\">Kako biste saznali vi\u0161e o nutritivnim potrebama mu\u0161kog tijela, pogledajte na\u0161 \u010dlanak:&nbsp;<\/span><a href=\"https:\/\/gymbeam.hr\/blog\/muskarci-i-prehrana-najvazniji-vitamini-i-minerali-za-zdravlje-testosteron-i-performanse\/\"><strong><span class=\"Y2IQFc\" lang=\"hr\">Mu\u0161karci i prehrana: najva\u017eniji vitamini i minerali za zdravlje, testosteron i sportsku izvedbu.<\/span><\/strong><\/a>&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-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.sk\/blog\/wp-content\/uploads\/2023\/09\/Facetune_05-06-2020-16-28-49-749x1124.jpg\" alt=\"u\u010dinak karnitina na plodnost\" class=\"wp-image-493260\" title=\"u\u010dinak karnitina na plodnost\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Facetune_05-06-2020-16-28-49-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Facetune_05-06-2020-16-28-49-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Facetune_05-06-2020-16-28-49.jpg 889w\" 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\">7. Na koja druga podru\u010dja zdravlja karnitin utje\u010de?<\/h3>\n\n\n\n<p>Karnitin se tako\u0111er prou\u010dava u vezi s drugim zdravstvenim prednostima. Gdje bi njegove obe\u0107avaju\u0107e dobrobiti mogle dobro do\u0107i?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Antioksidativno djelovanje<\/strong>: Studije ukazuju na antioksidativna svojstva karnitina. Antioksidansi poma\u017eu u borbi protiv slobodnih radikala koji nastaju uslijed oksidativnog stresa, smanjuju\u0107i tako rizik od raznih bolesti. <span style=\"color: #ff6600;\">[12]<\/span><\/li>\n\n\n\n<li><span class=\"Y2IQFc\" lang=\"hr\"><strong>Osteoartritis<\/strong> (degenerativna bolest zglobova): Prema nekim studijama, karnitin smanjuje razinu C-reaktivnog proteina, koji je marker upale. Osim toga, \u010dini se da je povezan s tvari koja se zove malondialdehid, \u0161to dovodi do boli i ograni\u010dene pokretljivosti kod ljudi s ovim stanjem. Karnitin stoga mo\u017ee igrati ulogu u njezi zglobova i slu\u017eiti kao <a href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-najbolji-dodatak-za-zglobove\/\">suplement za zglobove<\/a> u tom pogledu.<\/span><\/li>\n\n\n\n<li><strong>Depresija<\/strong>: Neka su istra\u017eivanja pokazala da acetil-L-karnitin smanjuje pojavu simptoma depresije. Nije sasvim jasno kako djeluje, no jedan od mehanizama vjerojatno je njegov utjecaj na pove\u0107anje razine <strong>serotonina<\/strong> (poznatog i kao hormon sre\u0107e), koji je \u010desto smanjen kod osoba koje pate od depresije. <span style=\"color: #ff6600;\">[15]<\/span><\/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=\"Mozete_li_patiti_od_nedostatka_karnitina\"><\/span>Mo\u017eete li patiti od nedostatka karnitina?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tipi\u010dna zdrava osoba obi\u010dno ima dovoljno karnitina u tijelu. \u010cak i ako njihove razine nisu optimalne, to \u010desto ne dovodi do nedostatka koji bi rezultirao zna\u010dajnim zdravstvenim problemima. Nedostaci se obi\u010dno javljaju u specifi\u010dnim medicinskim stanjima ili kod znatno smanjenog unosa hranom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Primarni nedostatak karnitina<\/strong>: Ovo je genetski nasljedni poreme\u0107aj karakteriziran <strong>poreme\u0107enim metabolizmom karnitina<\/strong>. Tijelu nedostaju enzimi uklju\u010deni u proizvodnju i funkciju karnitina, \u0161to dovodi do ozbiljnih zdravstvenih problema.<\/li>\n\n\n\n<li><span class=\"Y2IQFc\" lang=\"hr\"><strong>Sekundarni nedostatak karnitina:<\/strong> To se doga\u0111a kao posljedica bolesti ili stanja koja dovode do<strong> smanjene proizvodnje karnitina<\/strong> u tijelu ili <strong>pove\u0107anog izlu\u010divanja karnitina<\/strong>. Mogu ga uzrokovati stanja poput, na primjer, bolesti bubrega.<\/span><\/li>\n\n\n\n<li><strong>Nedostatak karnitina izazvan nutricionizmom:<\/strong> Ovaj nedostatak je uzrokovan <strong>slabom apsorpcijom karnitina<\/strong> u probavnom traktu ili<strong> niskim unosom karnitina hranom.<\/strong> Mo\u017ee se javiti kod raznih poreme\u0107aja malapsorpcije (koji za posljedicu imaju smanjenu apsorpciju hranjivih tvari iz crijeva u krv), pothranjenosti ili kod alternativnih na\u010dina prehrane koji isklju\u010duju proizvode \u017eivotinjskog podrijetla, poput <strong>veganstva<\/strong>.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Primarni i sekundarni nedostaci su rijetki, ali predstavljaju ozbiljne zdravstvene rizike. Mogu dovesti do stanja kao \u0161to su te\u0161ka epilepsija, hipoglikemija, disfunkcija mi\u0161i\u0107a, sr\u010dani problemi ili poreme\u0107aji \u017eiv\u010danog sustava.<\/p>\n\n\n\n<div style=\"height:14px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Me\u0111utim, zdrav pojedinac tako\u0111er mo\u017ee uzrokovati nedostatakkarnitina, prvenstveno njegovim <strong>strogim ograni\u010davanjem u prehrani<\/strong>. To se naj\u010de\u0161\u0107e doga\u0111a u raznim oblicima veganstva, gdje su isklju\u010deni proizvodi \u017eivotinjskog podrijetla, <strong>primarni izvor karnitina<\/strong>. Me\u0111utim, u uobi\u010dajenoj prehrani unos karnitina obi\u010dno je dovoljan i obi\u010dno nema potrebe brinuti o nedostatku koji bi mogao ugroziti zdravlje.<\/p>\n\n\n<div style=\"height:14px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p><span class=\"Y2IQFc\" lang=\"hr\">Me\u0111utim, ako su zalihe karnitina u tijelu <strong>blago smanjene<\/strong> ili ako se ne konzumira u dovoljnim koli\u010dinama, studije pokazuju da bi <strong>suplementacija<\/strong> mogla pru\u017eiti ranije spomenute <strong>zdravstvene prednosti<\/strong>. To je zbog pove\u0107anja njegovih zaliha na <strong>optimalne razine<\/strong>.<\/span><\/p>\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=\"Moze_li_karnitin_imati_nuspojave\"><\/span>Mo\u017ee li karnitin imati nuspojave?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Nije poznato da karnitin uzrokuje ili ima mnoge nuspojave, ali <strong>pretjerani unos<\/strong> mo\u017ee dovesti do <strong>probavnih problema<\/strong>. To mo\u017ee uklju\u010divati \u200b\u200bmu\u010dninu, gr\u010deve, povra\u0107anje ili proljev. Me\u0111utim, ti su ne\u017eeljeni u\u010dinci obi\u010dno povezani s vi\u0161im dozama, obi\u010dno najmanje 3 grama dnevno. <span style=\"color: #ff6600;\">[18]<\/span><\/p>\n\n\n<div style=\"height:11px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p><span class=\"Y2IQFc\" lang=\"hr\">Uzimanje karnitina tako\u0111er je povezano s povi\u0161enim razinama <strong>trimetilamin-N-oksida (TMAO).<\/strong> To je tvar koju stvaraju bakterije nakon \u0161to do\u0111u u kontakt s hranom \u017eivotinjskog podrijetla koja sadr\u017ei karnitin, kolin i druge tvari. Povi\u0161ene razine TMAO povezane su s pove\u0107anim rizikom od <strong>ateroskleroze<\/strong> (otvrdnu\u0107e arterija) i <strong>bolesti bubrega<\/strong>. \u010cini se da ova tvar mo\u017ee biti faktor rizika, posebno za ljude koji konzumiraju prekomjerne koli\u010dine namirnica \u017eivotinjskog podrijetla. [10,18]<\/span><\/p>\n\n\n<div style=\"height:16px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p><span class=\"Y2IQFc\" lang=\"hr\">Detaljnije informacije o sigurnosti uzimanja karnitina mo\u017eete prona\u0107i u \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/je-li-karnitin-siguran\/\"><strong>Je li karnitin siguran?<\/strong><\/a><\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_uzimati_karnitin\"><\/span>Kako uzimati karnitin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p><span class=\"Y2IQFc\" lang=\"hr\">Doze karnitina koje se koriste u istra\u017eiva\u010dkim studijama \u010desto se kre\u0107u od oko<strong> 3 grama dnevno ili vi\u0161e<\/strong>, posebno kada se istra\u017euje njegov utjecaj na zdravlje kardiovaskularnog sustava. Me\u0111utim, u dodacima prehrani tipi\u010dni raspon je<strong> 500 do 2000 mg,<\/strong> \u0161to je doza za koju je malo vjerojatno da \u0107e izazvati probavne probleme spomenute ranije.<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ova dnevna doza odnosi se na \u010disti oblik karnitina. Ako \u017eelite uzeti neki od njegovih drugih oblika, preporu\u010dene dnevne doze koje se smatraju ekvivalentima su sljede\u0107e:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.hr\/acetyl-l-carnitine-gymbeam.html\">Acetyl-L-Karnitin<\/a>: 630 &#8211; 2500 mg<\/li>\n\n\n\n<li>L-karnitin L-tartrat: 1000 &#8211; 4000 mg u obliku <a href=\"https:\/\/gymbeam.hr\/l-karnitin-powder-250-g-gymbeam.html\">praha<\/a> ili <a href=\"https:\/\/gymbeam.hr\/karnitin-tabs-gymbeam.html\">tableta<\/a><\/li>\n\n\n\n<li>Propionil-L-karnitin: 1000 &#8211; 4000 mg <span class=\"tadv-color\" style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[19]<\/span><\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/09\/image00008-1124x749.jpeg\" alt=\"kako uzimati karnitin\" class=\"wp-image-493277\" title=\"kako uzimati karnitin\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/image00008-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/image00008-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/image00008-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/image00008-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"S_cime_kombinirati_karnitin\"><\/span>S \u010dime kombinirati karnitin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Supstance koje \u0107ete kombinirati s karnitinom ovisit \u0107e o tome \u0161to o\u010dekujete posti\u0107i ovim dodatkom.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><span class=\"Y2IQFc\" lang=\"hr\">Kada je rije\u010d o <strong>mr\u0161avljenju<\/strong>, trebali biste razmisliti o kombinaciji s drugim sagorjeva\u010dima masti poput&nbsp;<a href=\"https:\/\/gymbeam.hr\/kofeini\">kofeina<\/a>, <a href=\"https:\/\/gymbeam.hr\/sinefrin-90-tab-gymbeam.html\">sinefrina<\/a>&nbsp;ili \u010dak <a href=\"https:\/\/gymbeam.hr\/sagorijevac-masti-green-tea-gymbeam.html\">ekstrakta zelenog \u010daja<\/a> s EGCG sadr\u017eajem. Ove tvari mogu se kombinirati za bolju u\u010dinkovitost, stvaraju\u0107i u\u010dinkovit <a href=\"https:\/\/gymbeam.hr\/sredstva-za-izgaranje-masnoca\">sagorjeva\u010d masti<\/a>.<\/span><\/p><\/li>\n\n\n\n<li><span class=\"Y2IQFc\" lang=\"hr\"><strong>Kako biste pobolj\u0161ali sportsku izvedbu<\/strong> i pomogli u <strong>oporavku mi\u0161i\u0107a<\/strong> i <strong>opskrbi mi\u0161i\u0107a krvlju<\/strong>, mo\u017eete razmisliti o kombinaciji s tvarima poput <a href=\"https:\/\/gymbeam.hr\/beta-alanin\">beta-alanina<\/a>, <a href=\"https:\/\/gymbeam.hr\/citrulin-malat-gymbeam.html\">citrullina<\/a> ili <a href=\"https:\/\/gymbeam.hr\/arginin-a-k-g-gymbeam.html\">arginina<\/a>, na primjer.<\/span><\/li>\n\n\n\n<li><strong>Ako \u017eelite podr\u017eati rad mozga,<\/strong> mo\u017eete birati izme\u0111u \u0161irokog spektra <a href=\"https:\/\/gymbeam.hr\/nootropici-i-stimulansi-za-mozak\">nootropika<\/a>. <a href=\"https:\/\/gymbeam.hr\/fuebrain-gymbeam.html\" class=\"ek-link\">Sveobuhvatni dodaci prehrani<\/a> mogu kombinirati sastojke kao \u0161to su <a href=\"https:\/\/gymbeam.hr\/cdp-kolin-gymbeam.html\">CDP-kolin<\/a>, <a href=\"https:\/\/gymbeam.hr\/ginko-biloba-magnezij-gymbeam.html\">ginkgo biloba<\/a> ili <a href=\"https:\/\/gymbeam.hr\/dmae-gymbeam.html\">DMAE<\/a>.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span class=\"Y2IQFc\" lang=\"hr\">Informacije o tome kako se snalaziti u dodacima prehrani za mr\u0161avljenje i koji su od njih u\u010dinkoviti mo\u017eete prona\u0107i u \u010dlanku:<\/span><a href=\"https:\/\/gymbeam.hr\/blog\/dodaci-prehrani-za-mrsavljenje-koji-su-dobri-za-sagorijevanje-masti-ili-osjecaj-sitosti\/\" class=\"ek-link\"><strong><span class=\"Y2IQFc\" lang=\"hr\">Dodaci prehrani za mr\u0161avljenje: koji su dobri za sagorijevanje masti ili osje\u0107aj sitosti?<\/span><\/strong><\/a><\/li>\n\n\n\n<li>\u010clanak \u201c<a href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-najucinkovitiji-sagorjevac-masti-i-kako-ga-koristiti\/\"><strong>Kako odabrati naju\u010dinkovitiji sagorjeva\u010d masti i kako ga koristiti?<\/strong><\/a>\u201d <span class=\"Y2IQFc\" lang=\"hr\">pomo\u0107i \u0107e vam pri odabiru i kori\u0161tenju naju\u010dinkovitijeg sagorjeva\u010da masti.<\/span><\/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=\"Koji_su_glavni_zakljucci\"><\/span>Koji su glavni zaklju\u010dci?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p><span class=\"Y2IQFc\" lang=\"hr\">Karnitin se naj\u010de\u0161\u0107e povezuje s raznim <strong>sagorjeva\u010dima masno\u0107a<\/strong> i dodacima prehrani namijenjenima za <strong>potporu mr\u0161avljenju<\/strong>. Me\u0111utim, njegovi manje poznati oblici pokazali su potencijalne u\u010dinke na rad <strong>mozga<\/strong> i <strong>srca<\/strong>. Iako su istra\u017eivanja o karnitinu jo\u0161 uvijek u tijeku, sada mo\u017eemo re\u0107i da, u kombinaciji s drugim tvarima, mo\u017ee poslu\u017eiti kao pomo\u0107, ne samo za<strong> sagorijevanje masti<\/strong> i <strong>pobolj\u0161anje sportskih performansi<\/strong>, ve\u0107 iu drugim podru\u010djima zdravlja.<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je li vam \u010dlanak pru\u017eio ne\u0161to novo i zanimljivo? Ako je tako, svakako ga podijelite sa svojim prijateljima i obitelji!\n<\/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.hr\/l-karnitin\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tL-Carnitine\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.hr\/za-mrsavljenje\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\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>Ve\u0107ina ljudi karnitin povezuje s mr\u0161avljenjem i sagorijevanjem masti. Me\u0111utim, jeste li znali da mo\u017ee koristiti i va\u0161em mozgu i srcu? Dana\u0161nji \u010dlanak \u0107e baciti vi\u0161e svjetla na njegove zdravstvene u\u010dinke.<\/p>\n","protected":false},"author":156,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[130],"tags":[6500,7304,6368],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-500233","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-dodatci-prehrani","7":"tag-dodaci-prehrani-hr","8":"tag-fat-burneri-hr","9":"tag-mrsavljenje-hr","10":"h-entry","11":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Karnitin: U\u010dinci na mr\u0161avljenje, sportske performanse, rad mozga i druga podru\u010dja zdravlja - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Karnitin mo\u017ee biti fat burner i pomo\u0107i kod sporta, rada mozga, srca i plodnosti. 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