{"id":506727,"date":"2023-11-07T12:49:30","date_gmt":"2023-11-07T11:49:30","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=506727"},"modified":"2025-09-26T13:26:12","modified_gmt":"2025-09-26T11:26:12","slug":"vitamin-c-sve-sto-o-njemu-morate-znati-dok-nije-kasno","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/vitamin-c-sve-sto-o-njemu-morate-znati-dok-nije-kasno\/","title":{"rendered":"Vitamin C podr\u017eava i imunitet i proizvodnju kolagena. Koji su njegovi ostali u\u010dinci i koliko ga treba uzimati dnevno?"},"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-c-sve-sto-o-njemu-morate-znati-dok-nije-kasno\/#Sto_je_vitamin_C\" title=\"\u0160to je vitamin C?\">\u0160to je vitamin C?<\/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-c-sve-sto-o-njemu-morate-znati-dok-nije-kasno\/#Koje_su_zdravstvene_dobrobiti_vitamina_C\" title=\"Koje su zdravstvene dobrobiti vitamina C?\">Koje su zdravstvene dobrobiti vitamina C?<\/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-c-sve-sto-o-njemu-morate-znati-dok-nije-kasno\/#Sto_se_moze_dogoditi_ako_imate_manjak_vitamina_C\" title=\"\u0160to se mo\u017ee dogoditi ako imate manjak vitamina C?\">\u0160to se mo\u017ee dogoditi ako imate manjak vitamina C?<\/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-c-sve-sto-o-njemu-morate-znati-dok-nije-kasno\/#Kako_nadoknaditi_vitamin_C\" title=\"Kako nadoknaditi vitamin C?\">Kako nadoknaditi vitamin C?<\/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-c-sve-sto-o-njemu-morate-znati-dok-nije-kasno\/#Preporuceni_dnevni_unos_vitamina_C\" title=\"Preporu\u010deni dnevni unos vitamina C\">Preporu\u010deni dnevni unos vitamina C<\/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-c-sve-sto-o-njemu-morate-znati-dok-nije-kasno\/#Sto_se_moze_dogoditi_nakon_predoziranja_vitaminom_C\" title=\"\u0160to se mo\u017ee dogoditi nakon predoziranja vitaminom C?\">\u0160to se mo\u017ee dogoditi nakon predoziranja vitaminom C?<\/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-c-sve-sto-o-njemu-morate-znati-dok-nije-kasno\/#Zavrsni_sazetak_Za_sto_je_potreban_vitamin_C\" title=\"Zavr\u0161ni sa\u017eetak: Za \u0161to je potreban vitamin C?\">Zavr\u0161ni sa\u017eetak: Za \u0161to je potreban vitamin C?<\/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-c-sve-sto-o-njemu-morate-znati-dok-nije-kasno\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Vitamin C jedan je od najpopularnijih dodataka prehrani. Za njime naj\u010de\u0161\u0107e pose\u017eete kada <strong>osjetite da se sprema neka bolest i \u017eelite oja\u010dati svoj imunitet.<\/strong> Mo\u017ee se dobiti iz naran\u010di, limuna, \u010dajeva i suplemenata, uz vjerovanje da \u0107e vas brzo di\u0107i na noge. Vitamin C jedan je dio slagalice koji poma\u017ee u borbi protiv prehlade i drugih bolesti. \u0160to se krije iza njegovih u\u010dinaka? A \u0161to je sa suplementacijom za sporta\u0161e, trebaju li <strong>uzimati vitamin C nakon svakog treninga kako bi pospje\u0161ili oporavak?<\/strong> Sve to i jo\u0161 mnogo vi\u0161e saznajte u dana\u0161njem \u010dlanku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010covje\u010danstvu je trebalo neko vrijeme da shvati za\u0161to je <strong>dobro jesti svje\u017ee povr\u0107e i vo\u0107e<\/strong>. Na\u017ealost, to je ko\u0161talo \u017eivota i mornare koji su nakon dugih mjeseci na brodu patili od ozbiljnog nedostatka vitamina C koji se manifestirao u po \u017eivot opasnu bolest zvanu skorbut. Sve \u0161to je bilo potrebno da se to sprije\u010di bilo je osigurati pakete s citrusnim vo\u0107em na brodu kako bi se mornari opskrbili ovim esencijalnim vitaminom. Sre\u0107om, i oni su to s vremenom shvatili, smanjuju\u0107i tako rizik od zaraze skorbutom. Na\u017ealost, u srednjoj Europi naran\u010de ili mandarine nisu rasle na drve\u0107u, pa su se morali zadovoljiti kiselim kupusom ili krumpirom, koji su i danas jedan od najve\u0107ih izvora vitamina C u mnogim zemljama.<\/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\">U ovom \u010dlanku mo\u017eete saznati vi\u0161e o u\u010dinku vitamina C na:<\/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=\"#prehlade\" style=\"border-radius:0px\">Prehlade<\/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=\"#kardiovaskularno-zdravlje\" style=\"border-radius:0px\">Kardiovaskularno zdravlje<\/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=\"#vid\" style=\"border-radius:0px\">Vid<\/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=\"#zdrava-ko\u017ea\" style=\"border-radius:0px\">Zdravu ko\u017eu<\/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=\"#zarastanje-rana\" style=\"border-radius:0px\">Zarastanje rana<\/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=\"#zglobovi\" style=\"border-radius:0px\">Zglobove<\/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<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/10\/MG_5422-1124x749.jpeg\" alt=\"\u0160to je vitamin C?\" class=\"wp-image-502194\" title=\"\u0160to je vitamin C?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/MG_5422-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/MG_5422-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/MG_5422-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/MG_5422-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_je_vitamin_C\"><\/span>\u0160to je vitamin C?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitamin-c\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Vitamin C<\/a> ili askorbinska kiselina <strong>spada u skupinu vitamina topivih u vodi.<\/strong> Prirodno se nalazi u raznim namirnicama, ali se mo\u017ee uzimati i kroz suplemente. Za razliku od ve\u0107ine sisavaca, ljudsko tijelo ne mo\u017ee sintetizirati ovu tvar. Zbog toga je jedan od <strong>esencijalnih nutrijenata<\/strong> koji se mora redovito unositi, bilo u obliku raznolike i uravnote\u017eene prehrane ili putem dodataka prehrani.&nbsp;<span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[1]<\/span><\/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\">Za\u0161to je vitamin C toliko va\u017ean?<\/h3>\n\n\n\n<ol start=\"1\" style=\"list-style-type:1\" class=\"wp-block-list\">\n<li><strong>Spada me\u0111u antioksidanse koji \u0161tite stanice od oksidativnog stresa.<\/strong> Izravno je uklju\u010den u neutralizaciju \u0161tetnih slobodnih radikala i reaktivnih oblika kisika (Reactive Oxygen Species &#8211; ROS). Me\u0111utim, djeluje i neizravno, kroz sposobnost <strong>obnavljanja antioksidativnih svojstava<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitamin-e-tokoferol-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>vitamina E<\/strong><\/a><strong>.<\/strong> <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[2]<\/span><\/span><\/li>\n\n\n\n<li><strong>Podr\u017eava imunolo\u0161ku funkciju.<\/strong> Ima ulogu u pravilnom funkcioniranju imunolo\u0161kih stanica kao \u0161to su neutrofili ili makrofagi koji se bore protiv virusa, bakterija i drugih stranih tvari u tijelu. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[3]<\/span><\/span><\/li>\n\n\n\n<li>Tako\u0111er pridonosi <strong>odr\u017eavanju normalne funkcije imunolo\u0161kog sustava tijekom i nakon intenzivne tjelesne aktivnosti.<\/strong> Nakon napornog treninga imunitet mo\u017ee biti oslabljen, pa bi sporta\u0161i trebali jo\u0161 vi\u0161e pripaziti na unos ove supstance.<\/li>\n\n\n\n<li><strong>Poti\u010de pravilnu proizvodnju <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kolagen\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kolagena <\/a>za normalnu funkciju ko\u017ee, desni, zubi, krvnih \u017eila i hrskavice<\/strong>. Neophodan je i za o\u010duvanje mladolikog izgleda, zdravih zuba i mi\u0161i\u0107no-ko\u0161tanog sustava. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[1]<\/span><\/span><\/li>\n\n\n\n<li><strong>Potreban je i za proizvodnju karnitina,<\/strong> tvari va\u017ene za metabolizam masti, to\u010dnije njihovu pretvorbu u energiju. Tako\u0111er zahvaljuju\u0107i ovom mehanizmu, vitamin C <strong>doprinosi smanjenju umora i iscrpljenosti.<\/strong> U tijelu se tako\u0111er koristi u stvaranju neurotransmitera noradrenalina. <span style=\"color: #ff6600\">[1, 6]<\/span><\/li>\n\n\n\n<li><strong>Pove\u0107ava apsorpciju <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/zeljezo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u017eeljeza<\/a>&nbsp;iz biljnih izvora<\/strong> (ne-hem \u017eeljezo), koje ima ni\u017eu bioraspolo\u017eivost od \u017eivotinjskog \u017eeljeza (hem \u017eeljezo). Ova je funkcija posebno va\u017ena za <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/vegetarijanstvo-prednosti-i-nedostaci-prehrane-bez-mesa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vegetarijance<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/koji-hranjivi-sastojci-najvise-nedostaju-veganima-i-kako-da-ih-nadopune\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vegane<\/a>&nbsp;i ostale ljude u \u010dijoj prehrani dominira biljna hrana. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[1]<\/span><\/span><\/li>\n\n\n\n<li><strong>Doprinosi normalnoj funkciji metabolizma.<\/strong> To se posebno odnosi na metabolizam proteina kao \u0161to je prije spomenuti kolagen. Tako\u0111er je uklju\u010den u metabolizam masti putem sinteze <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/l-karnitin\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">karnitina<\/a>. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[1]<\/span><\/span><\/li>\n\n\n\n<li><strong>Podr\u017eava rad \u017eiv\u010danog sustava.<\/strong> Uklju\u010den je u procese diferencijacije, sazrijevanja i pre\u017eivljavanja \u017eiv\u010danih stanica (neurona). <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[4]<\/span><\/span><\/li>\n\n\n\n<li><strong>Tako\u0111er pridonosi pravilnom funkcioniranju psihe<\/strong> \u010dime pridonoi osloba\u0111anju serotonina, kateholamina i drugih tvari povezanih s raspolo\u017eenjem i psiholo\u0161kim iskustvima.<span style=\"color: #ff6600\"> <span style=\"color: #ff6600;\">[5]<\/span><\/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>Ako \u017eelite saznati vi\u0161e o u\u010dincima drugih vitamina, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/potpuni-vodic-za-vitamine-cemu-sluze-kako-znati-kad-vam-ih-nedostaje-i-koliko-ih-uzimati\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Potpuni vodi\u010d kroz vitamine: \u010demu slu\u017ee, kako znati kada vam ih nedostaje i koliko ih uzimati.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"718\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/10\/iStock-859281790-1124x718.jpg\" alt=\"Funkcije vitamina C u tijelu\" class=\"wp-image-502210\" title=\"Funkcije vitamina C u tijelu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/iStock-859281790-1124x718.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/iStock-859281790-400x255.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/iStock-859281790-1536x981.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/iStock-859281790-2048x1308.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=\"Koje_su_zdravstvene_dobrobiti_vitamina_C\"><\/span>Koje su zdravstvene dobrobiti vitamina C?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sada znamo da <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitamin-c-1000-mg-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vitamin C<\/a> nije potreban samo za imunitet. Bez njega \u017eiv\u010dani sustav ne bi pravilno funkcionirao, kao ni proizvodnja kolagena, karnitina i mnogi drugi procesi u tijelu. Zahvaljuju\u0107i ovim slo\u017eenim u\u010dincima, dovoljan unos askorbinske kiseline mo\u017ee imati pozitivan u\u010dinak u mnogim podru\u010djima svakodnevnog \u017eivota.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"prehlade\">1. Mo\u017ee skratiti trajanje prehlade koja je u tijeku<\/h3>\n\n\n\n<p>Nije slu\u010dajnost da vam na prvi znak prehlade padaju na pamet misli o kupnji naran\u010di i ispijanju <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/cajevi\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u010daja<\/a>&nbsp;s limunom. Dakle, bez dugog razmi\u0161ljanja <strong>poku\u0161avate pove\u0107ati unos vitamina C<\/strong> i nadate se da \u0107e on predvoditi vojsku imunolo\u0161kog sustava i tako sprije\u010diti izbijanje bolesti. No, mo\u017ee li i znanost dokazati da vitamin C u ve\u0107im dozama (200-2000 mg) doista mo\u017ee pobijediti \u0161tetne bakterije i viruse koji od va\u0161eg tijela \u017eele napraviti lunapark?<\/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 moderna znanost ka\u017ee o djelovanju vitamina C na prehladu?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Na\u017ealost, preventivni u\u010dinci vitamina C na razvoj prehlade i gripe nisu podr\u017eani trenutnim studijama na op\u0107oj populaciji. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[8]<\/span><\/span><\/li>\n\n\n\n<li>Pri vi\u0161im dozama (do 2000 mg) <strong>uo\u010deno je smanjenje trajanja prehlade za 8-14 %<\/strong>. Me\u0111utim, to nije slu\u010daj kod osoba koje po\u010dnu uzimati vitamin C nakon pojave prvih simptoma. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[8]<\/span><\/span><\/li>\n\n\n\n<li>Ove studije su tako\u0111er otkrile da ljudi koji su redovito uzimali vitamin C<strong> imaju bla\u017ee simptome prehlade.<\/strong> <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[7]<\/span><\/span><\/li>\n\n\n\n<li>Kod sporta\u0161a koji se bave aktivnostima visokog intenziteta (maratonci), suplementacija vitaminom C dovela je <strong>do 50 % smanjenja rizika od prehlade.<\/strong> Nakon ovako intenzivnog vje\u017ebanja mo\u017ee do\u0107i do privremenog slabljenja imuniteta, pa je tu va\u017enost vitamina C ve\u0107a. <span style=\"color: #ff6600\">[7-8]<\/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><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-vitamin-c-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Vitamin C<\/a> nije \u010dudo koje djeluje kao neprobojni \u0161tit koji vas pouzdano \u0161titi od prehlade. S druge strane,<strong> redovita suplementacija mo\u017ee skratiti vrijeme koje provodite bore\u0107i se s prehladom i drugim neugodnim simptomima.<\/strong> Me\u0111utim, mo\u017eda \u0107ete osjetiti jo\u0161 ve\u0107i u\u010dinak ako ste zaposleni sporta\u0161 koji trenira visokim intenzitetom, nekoliko sati odjednom ili nekoliko puta dnevno. To je zato \u0161to naporni treninzi mogu oslabiti va\u0161 imunitet, pove\u0107avaju\u0107i rizik od razvoja prehlade i drugih respiratornih bolesti.<\/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 \u0161to vam jo\u0161 mo\u017ee pomo\u0107i u ja\u010danju imuniteta, 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 na\u010dina za ja\u010danje imunolo\u0161kog sustava i za\u0161titu zdravlja.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/10\/iStock-1249115936-1124x749.jpg\" alt=\"Vitamin C i prehlade\" class=\"wp-image-502228\" title=\"Vitamin C i prehlade\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/iStock-1249115936-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/iStock-1249115936-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/iStock-1249115936-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/iStock-1249115936-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"kardiovaskularno-zdravlje\">2. Mo\u017ee smanjiti rizik od kardiovaskularnih bolesti<\/h3>\n\n\n\n<p>Znanstvenici su se vi\u0161e zainteresirali za u\u010dinak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitamin-c-500-mg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vitamina C<\/a> na zdravlje kardiovaskularnog sustava kada su u studijama primijetili da su visoki krvni tlak, ateroskleroza ili bolesti srca kod ljudi povezani s nedostatkom te tvari. Zahvaljuju\u0107i daljnjim studijama, otkrili su da to nije slu\u010dajnost i da <strong>dovoljan unos vitamina C mo\u017ee biti koristan i u tom smislu.<\/strong><\/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 stoji iza pozitivnog u\u010dinka na rad srca i krvnih \u017eila?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Prije svega su njegovi antioksidativni u\u010dinci.<\/strong> To je dokazano, primjerice, za stani\u010dni enzim (eNOS) i njegov kofaktor tetrahidrobiopterin. Ove komponente krvnih \u017eila vrlo su osjetljive na oksidativna o\u0161te\u0107enja koja mogu smanjiti njihovu aktivnost i funkciju. Stoga dodatak vitamina C mo\u017ee pomo\u0107i u <strong>odr\u017eavanju pravilnog rada krvnih \u017eila \u010dak i kada je oksidativni stres ve\u0107i <\/strong>zbog ovih svojstava. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[9]<\/span><\/span><\/li>\n\n\n\n<li>Vitamin C tako\u0111er mo\u017ee <strong>pove\u0107ati proizvodnju du\u0161ikovog oksida<\/strong> <strong>(NO)<\/strong>&nbsp;koji je izravno povezan s \u0161irenjem krvnih \u017eila (vazokonstrikcija), a time i optimalnim protokom krvi. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[9]<\/span><\/span><\/li>\n\n\n\n<li><strong>Potreban je i za razgradnju (katabolizam) kolesterola.<\/strong> Dakle, nedostatak vitamina C mo\u017ee dovesti do talo\u017eenja kolesterola u jetri, \u0161to predstavlja opasnost od \u017eu\u010dnih kamenaca, ateroskleroze (otvrdnu\u0107a arterija) i drugih bolesti kardiovaskularnog sustava. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[8]<\/span><\/span><\/li>\n\n\n\n<li>\u010cini se da dodatak vitamina C tako\u0111er mo\u017ee dovesti do <strong>sni\u017eenja krvnog tlaka kod pacijenata koji imaju visok krvni tlak<\/strong> (hipertenzija). Me\u0111utim, potrebni su konkretniji znanstveni dokazi koji bi potvrdili ovaj u\u010dinak. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[10]<\/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><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/ulja\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Zdrave masti<\/a> tako\u0111er su va\u017ene za zdravlje srca i krvnih \u017eila. Ako vas zanimaju njihovi u\u010dinci ili izvori hrane, ne smijete propustiti na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/koju-bi-kolicinu-zdravih-masti-trebalo-jesti-kolicina-omega-3-je-vaznija-od-omjera-omega-3-prema-omega-6\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Koju bi koli\u010dinu zdravih masti trebalo jesti? Koli\u010dina omega-3 je va\u017enija od omjera omega-3 prema omega-6.<\/strong><\/a><\/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=\"41038,36004,63730,35443,6410,35998,49300,42352,35998,29943,49306,6322,81760\" ><\/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=\"vid\">3. Promi\u010de odr\u017eavanje zdravog vida<\/h3>\n\n\n\n<p>Naj\u010de\u0161\u0107e, &nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitamin-a-retinol-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vitamin A<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/lutein-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">lutein<\/a> ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/beta-karoten-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">beta-karoten<\/a>&nbsp;povezuju se sa zdravim o\u010dima, prije nego vitamin C. Me\u0111utim, vitamin C ima mnogo toga za ponuditi u tom pogledu.<\/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\">Kako vitamin C mo\u017ee podr\u017eati va\u0161 vid?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vitamin C nalazi se izravno u le\u0107ama, gdje djeluje kao<strong> prirodna za\u0161tita od UV zra\u010denja,<\/strong> koje mo\u017ee uzrokovati o\u0161te\u0107enje oka izazvano oksidativnim stresom. Me\u0111utim, kako starite, koli\u010dina ovog vitamina u le\u0107i obi\u010dno se smanjuje, \u0161to dovodi do ve\u0107eg rizika od katarakte. Suplementacija askorbinske kiseline stoga mo\u017ee pomo\u0107i u odr\u017eavanju optimalnih razina i tako o\u010duvati njezine za\u0161titne u\u010dinke protiv UV zra\u010denja. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[11]<\/span><\/span><\/li>\n\n\n\n<li>Prema studijama, ve\u0107i unos vitamina C <strong>tako\u0111er mo\u017ee usporiti pogor\u0161anje makularne degeneracije povezane sa starenjem (AMD)<\/strong>, o\u010dne bolesti koja je tako\u0111er uobi\u010dajena u starijoj dobi. Me\u0111utim, najbolje djeluje u kombinaciji s drugim nutrijentima. Primjerice, mje\u0161avina od <strong>500 mg vitamina C s vitaminom E, cinkom i beta-karotenom<\/strong> pokazala se djelotvornom u studijama. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[12]<\/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>Vitamin C mo\u017ee se nadopuniti <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/podrska-za-vid-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kompleksom<\/a> koji sadr\u017ei vitamin A, B2, lutein, beta-karoten i druge aktivne sastojke za maksimalnu njegu o\u010diju. Vi\u0161e o beta-karotenu mo\u017eete saznati u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/beta-karoten-biljni-izvor-vitamina-a-ne-samo-za-nase-oci-i-kozu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Beta-karoten &#8211; biljni izvor vitamina A ne samo za na\u0161e o\u010di i ko\u017eu.<\/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=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/10\/image_6483441_12-843x1124.jpg\" alt=\"Vitamin C i va\u0161a ko\u017ea\" class=\"wp-image-502244\" title=\"Vitamin C i va\u0161a ko\u017ea\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/image_6483441_12-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/image_6483441_12-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/image_6483441_12-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/image_6483441_12-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/image_6483441_12-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\" id=\"zdrava-ko\u017ea\">4. Doprinosi zdravlju ko\u017ee<\/h3>\n\n\n\n<p>Kao i va\u0161 vid, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/liposomal-vitamin-c-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vitamin C<\/a> tako\u0111er mo\u017ee za\u0161tititi va\u0161u ko\u017eu od UV zraka i negativnih promjena povezanih sa starenjem.<\/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 su mehanizmi iza pozitivnog u\u010dinka vitamina C na ko\u017eu?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kao \u0161to ve\u0107 znamo, vitamin C <strong>poti\u010de proizvodnju kolagena, proteina koji je klju\u010dan za \u010dvrsto\u0107u i elasti\u010dnost ko\u017ee.<\/strong> Djeluje kao kofaktor za enzime (prolil hidroksilaza, lizil hidroksilaza) koji su potrebni za stabilizaciju i ja\u010danje molekule kolagena. Me\u0111utim, tako\u0111er poti\u010de proizvodnju samog kolagena, izravno na razini RNA.<span style=\"color: #ff6600\"> <span style=\"color: #ff6600;\">[13]<\/span><\/span><\/li>\n\n\n\n<li>Vitamin C tako\u0111er ima sna\u017eno antioksidativno djelovanje na ko\u017eu, posebice u <strong>za\u0161titi stanica od \u0161tetnog UV zra\u010denja<\/strong>. To tako\u0111er mo\u017ee dovesti do preranog starenja ko\u017ee. U studijama se najbolje koristi u kombinaciji s vitaminom E, koji je tako\u0111er antioksidans. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[13]<\/span><\/span><\/li>\n\n\n\n<li>Derivati askorbinske kiseline mogu <strong>smanjiti prekomjerno stvaranje melanina,<\/strong> pigmenta ko\u017ee. Tako mo\u017ee sprije\u010diti nastanak pigmentnih mrlja. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[13]<\/span><\/span><\/li>\n\n\n\n<li>Posljednjih godina vitamin C se tako\u0111er dodaje kremama, serumima i drugim <strong>proizvodima za njegu ko\u017ee.<\/strong> Kada prodre u dublje slojeve ko\u017ee, mo\u017ee imati sli\u010dan u\u010dinak kao izvori hrane i dodaci prehrani. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[14]<\/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>Zbog ovih svojstava vitamin C se \u010desto dodaje<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/colla-pinkbeastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> dodacima prehrani<\/a> za njegu ko\u017ee. Idealan je u kombinaciji s kolagenom, o \u010demu vi\u0161e mo\u017eete pro\u010ditati u na\u0161em \u010dlanku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-najbolji-kolagen-za-zdravu-kozu-i-zglobove\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako odabrati najbolji kolagen za zdravu ko\u017eu i zglobove?<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"zarastanje-rana\">5. Poma\u017ee kod zacjeljivanja rana<\/h3>\n\n\n\n<p>Gotovo svatko s vremena na vrijeme dobije ozljedu ko\u017ee od treninga, aktivnosti na otvorenom ili drugih aktivnosti. Tu dolazi do procesa zacjeljivanja u koji su uklju\u010dene brojne tvari. Kada saberemo u\u010dinak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitamin-c-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vitamina C<\/a> na imunolo\u0161ku funkciju i sintezu kolagena, nije te\u0161ko pogoditi da on tako\u0111er ima ne\u0161to za <strong>ponuditi u zacjeljivanju rana na ko\u017ei.&nbsp;<\/strong><\/p>\n<\/div>\n<\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koja je uloga vitamina C u zacjeljivanju rana?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tijekom zacjeljivanja rana mo\u017ee se pove\u0107ati potro\u0161nja vitamina C u tijelu. To igra ulogu u svim fazama procesa. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[15]<\/span><\/span><\/li>\n\n\n\n<li>Prvo, potreban je za pravilnu funkciju neutrofila, ili imunolo\u0161kih stanica, koje poma\u017eu u borbi protiv infekcije.<\/li>\n\n\n\n<li>Zatim sudjeluje u stvaranju vezivnog tkiva u obliku kolagena, te kona\u010dno u pravilnom formiranju o\u017eiljnog tkiva.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zato je posebno va\u017eno da pacijenti nakon velikih operacija imaju dovoljno vitamina C u 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\" id=\"zglobovi\">6. Doprinosi odr\u017eavanju zdravih zglobova<\/h3>\n\n\n\n<p>Svatko \u017eeli u\u017eivati u bezbolnom kretanju \u0161to je du\u017ee mogu\u0107e. Zato je va\u017eno brinuti se o svojim zglobovima i pru\u017eiti im ono \u0161to im je potrebno. To prije svega zna\u010di zdravu razinu tjelovje\u017ebe, dovoljan odmor i uravnote\u017eenu prehranu sa svim hranjivim tvarima koje poma\u017eu u odr\u017eavanju hrskavice, zglobova i drugih dijelova mi\u0161i\u0107no-ko\u0161tanog sustava u vrhunskom stanju. To uklju\u010duje vitamin C, koji <strong>doprinosi normalnoj proizvodnji kolagena za pravilnu funkciju hrskavice<\/strong>. To im poma\u017ee da ostanu jake i gipke.<\/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 su jo\u0161 otkrile studije koje su istra\u017eivale u\u010dinak askorbinske kiseline na mi\u0161i\u0107no-ko\u0161tani sustav?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Poma\u017ee u za\u0161titi stanica hrskavice (hondrocita) od oksidativnog stresa.<\/strong> Uklanjanjem i neutraliziranjem slobodnih radikala mo\u017ee sprije\u010diti njihovo nakupljanje, \u0161to je jedan od uzroka o\u0161te\u0107enja hrskavice \u0161to dovodi do osteoporoze, osteoartritisa i drugih bolesti zglobova. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[16]<\/span><\/span><\/li>\n\n\n\n<li>Suplementacija vitaminom C (200 mg\/dan) mo\u017ee<strong> smanjiti upalnu aktivnost u <span style=\"color: #ff6600\">zglobovima<\/span>&nbsp;<\/strong>istovremeno stimuliraju\u0107i proizvodnju kolagena i proteoglikana, koji su tako\u0111er dio hrskavice. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[16]<\/span><\/span><\/li>\n\n\n\n<li>Vitamin C tako\u0111er se dokazao kao dio u lije\u010denju pacijenata s osteoporozom. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[17]<\/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>Zahvaljuju\u0107i ovim svojstvima, vitamin C je \u010desta komponenta <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kompleksna-prehrana-zglobova\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">slo\u017eenih dodataka prehrani za zglobove<\/a>. Ako trebate pomo\u0107 pri odabiru odre\u0111ene prehrane za zglobove, na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-najbolji-dodatak-za-zglobove\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako odabrati najbolju prehranu za zglobove?<\/strong><\/a> mo\u017ee vam pomo\u0107i.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/10\/IMG_4109_OK-1124x749.jpg\" alt=\"Vitamin C i zglobovi\" class=\"wp-image-502261\" title=\"Vitamin C i zglobovi\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/IMG_4109_OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/IMG_4109_OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/IMG_4109_OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/IMG_4109_OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Ostali mogu\u0107i u\u010dinci<\/h3>\n\n\n\n<p>Vitamin C djeluje na funkcioniranje cijelog organizma. Stoga znanstvenici promatraju druga podru\u010dja ljudskog zdravlja kako bi vidjeli je li suplementacija relevantna i za njih.<\/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>U\u010dinak na smanjenje rizika od raka:<\/strong> mo\u017eete prona\u0107i studije koje pokazuju, naprimjer, da vitamin C iz prirodnih izvora mo\u017ee djelovati u prevenciji raka plu\u0107a i dojke. Me\u0111utim, velike zdru\u017eene studije (meta-analize) ka\u017eu da jo\u0161 nema dovoljno dokaza koji bi to definitivno potvrdili. <span style=\"color: #ff6600\">[18-19]<\/span><\/li>\n\n\n\n<li><strong>Mo\u017ee smanjiti bol u mi\u0161i\u0107ima nakon vje\u017ebanja<\/strong>: prema nekim studijama, mo\u017ee smanjiti bol u mi\u0161i\u0107ima nakon vje\u017ebanja (odgo\u0111ena bol u mi\u0161i\u0107ima &#8211; DOMS) zbog svojih antioksidativnih u\u010dinaka. Istodobno, postoje studije koje tvrde da ovaj u\u010dinak mo\u017ee imati negativan u\u010dinak na prilagodbu mi\u0161i\u0107a. To je potrebno za rast mi\u0161i\u0107a, snagu i ukupnu sportsku izvedbu.<\/li>\n\n\n\n<li><strong>Mo\u017ee smanjiti rizik od depresije.<\/strong> Vitamin C tako\u0111er mo\u017ee imati antidepresivne u\u010dinke. Me\u0111utim, to\u010dan mehanizam jo\u0161 nije poznat. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[8]<\/span><\/span><\/li>\n\n\n\n<li>Mo\u017ee se boriti protiv znakova starenja: zahvaljuju\u0107i svojim antioksidativnim u\u010dincima i utjecaju na stvaranje <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/hidrolizirani-kolagen-runcollg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kolagena<\/a>, tako\u0111er je klasificiran kao <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/protiv-starenja\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">anti-aging<\/a>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako se pitate \u0161to jo\u0161 mo\u017ee pomo\u0107i u usporavanju znakova starenja, sve bitne informacije mo\u017eete saznati u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/anti-ageing-i-zdravo-starenje-kako-se-brinuti-za-svoje-tijelo-i-ocuvati-zdravlje-i-mladenacki-izgled\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Anti-ageing i zdravo starenje: kako se brinuti za svoje tijelo i o\u010duvati zdravlje i mladena\u010dki izgled?<\/strong><\/a><\/p>\n\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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_se_moze_dogoditi_ako_imate_manjak_vitamina_C\"><\/span>\u0160to se mo\u017ee dogoditi ako imate manjak vitamina C?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sada kada smo razgovarali o prednostima dovoljnog unosa ove tvari, vrijeme je da otkrijemo rizike nedostatka. <strong>Najve\u0107i strah od nedostatka askorbinske kiseline u tijelu nedvojbeno je skorbut<\/strong>. Ova ozbiljna bolest mo\u017ee se pojaviti nakon samo mjesec dana bez ili niskog (&lt;10 mg\/dan) unosa vitamina C. Manifestira se <strong>umorom, upalom desni, gubitkom zuba, bolovima u zglobovima ili slabim zacjeljivanjem rana<\/strong>. Sve do 18. stolje\u0107a ova je bolest bila kobna za mnoge moreplovce koji su duge mjesece plovili morima. Spasilo ih je samo otkri\u0107e da konzumacija agruma i sokova, koji su bogat izvor vitamina C, poma\u017ee protiv skorbuta. Napomene radi, britanski mornari su dobili nadimak &#8220;limeys&#8221; upravo zato \u0161to su na svojim putovanjima cuclali ovaj citrus. <span style=\"color: #ff6600\">[20-21]<\/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\">Znakovi nedostatka vitamina C<\/h3>\n\n\n\n<p>Nedostatak askorbinske kiseline u po\u010detku mo\u017ee biti suptilan. Nije da \u0107ete odmah oboljeti od skorbuta. Zbog kompleksnog djelovanja vitamina C na organizam, \u010dak i simptomi nedostatka mogu se manifestirati u cijelom tijelu. <span style=\"color: #ff6600\">[28, 30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>umor<\/li>\n\n\n\n<li>smanjeni apetit<\/li>\n\n\n\n<li>\u010de\u0161\u0107e prehlade ili druge bolesti<\/li>\n\n\n\n<li>pogor\u0161anje kvalitete kose, noktiju i ko\u017ee<\/li>\n\n\n\n<li>oslabljen vid (zamagljen vid, suhe o\u010di)<\/li>\n\n\n\n<li>sporije zacjeljivanje rana<\/li>\n\n\n\n<li>bolni zglobovi<\/li>\n\n\n\n<li>upaljene desni<\/li>\n\n\n\n<li>anemija<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/10\/iStock-1066985758-1124x750.jpg\" alt=\"Nedostatak vitamina C\" class=\"wp-image-502278\" title=\"Nedostatak vitamina C\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/iStock-1066985758-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/iStock-1066985758-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/iStock-1066985758-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/iStock-1066985758-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Rasprostranjenost nedostatka vitamina C u svijetu<\/h3>\n\n\n\n<p>Danas je skorbut nasre\u0107u vrlo rijetka bolest, javlja se najvi\u0161e u zemljama u razvoju. Naprimjer, nedostatak vitamina C, koji se mo\u017ee definirati kao pad koncentracije u krvi ispod 11,4 \u03bcmol\/l, pojavio se u <strong>7,1 % stanovni\u0161tva SAD-a<\/strong> izme\u0111u 2003. i 2004. U slu\u010daju stanovni\u0161tva <strong>sjeverne Indije<\/strong> (u dobi od preko 60 godina), izme\u0111u 2004. i 2006. iznosio je \u010dak<strong> 73,9 %.<\/strong> U njihovom slu\u010daju glavni uzroci vjerojatno su neadekvatna prehrana i velika konzumacija duhana.. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[27]<\/span><\/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\">Tko je najvi\u0161e izlo\u017een riziku od nedostatka vitamina C?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pu\u0161a\u010di:<\/strong> zbog ve\u0107eg oksidativnog stresa, pu\u0161a\u010dima se savjetuje da pove\u0107aju unos vitamina C za 35 mg dnevno iznad preporu\u010denog unosa. Me\u0111utim, ljudi koji su \u010desto izlo\u017eeni dimu cigareta (pasivni pu\u0161a\u010di) tako\u0111er bi trebali pa\u017eljivo pratiti unos vitamina C.<\/li>\n\n\n\n<li><strong>Ljudi koji imaju ograni\u010denu raznolikost u prehrani:<\/strong> raznolika prehrana s puno vo\u0107a i povr\u0107a obi\u010dno je dovoljna da pokrije dnevni unos vitamina C ve\u0107ine ljudi. Me\u0111utim, ako neki pojedinci ne jedu redovite izvore vitamina C, riskiraju razvoj nedostatka ove tvari.<\/li>\n\n\n\n<li><strong>Osobe sa slabom apsorpcijom hranjivih tvari:<\/strong> neke osobe tako\u0111er mogu do\u017eivjeti smanjenu apsorpciju hranjivih tvari iz crijeva. Osim bolesti probavnog trakta, to se mo\u017ee dogoditi i kod pacijenata oboljelih od raka.<\/li>\n\n\n\n<li><strong>Novoro\u0111en\u010dad hranjena isklju\u010divo kuhanim kravljim mlijekom:<\/strong> u pro\u0161losti je maj\u010dino mlijeko ili umjetne formule za dojen\u010dad zamjenjivalo kravlje mlijeko. Samo po sebi sadr\u017ei malu koli\u010dinu vitamina C, koja se mo\u017ee dodatno smanjiti ponovnim kuhanjem.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ostali \u010dimbenici rizika za nedostatak askorbinske kiseline uklju\u010duju visoku konzumaciju alkohola, dijabetes tipa 1, alergije na hranu ili visok unos \u017eeljeza, \u0161to dovodi do ve\u0107eg izlu\u010divanja vitamina C putem bubrega.<span style=\"color: #ff6600\"> <span style=\"color: #ff6600;\">[27]<\/span><\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/10\/iStock-1077809152-1124x750.jpg\" alt=\"Uzroci nedostatka vitamina C\" class=\"wp-image-502294\" title=\"Uzroci nedostatka vitamina C\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/iStock-1077809152-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/iStock-1077809152-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/iStock-1077809152-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/iStock-1077809152-2048x1367.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=\"Kako_nadoknaditi_vitamin_C\"><\/span>Kako nadoknaditi vitamin C?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010cak bi i vrti\u0107ka djeca vjerojatno mogla navesti najpoznatije izvore vitamina C. To su <strong>naran\u010da, limun, mandarine i drugi agrumi.<\/strong> Ali mogli biste se iznenaditi kada saznate da <strong>paprike, kupus ili brokula<\/strong> mogu i\u0107i rame uz rame s agrumima. Za neke ljude, me\u0111utim, ni ovo svje\u017ee vo\u0107e nije glavni izvor vitamina C. Naprimjer, Inuiti, koji \u017eive u uvjetima u kojima ne mogu uzgojiti toliko vo\u0107a i povr\u0107a. Unato\u010d tome, oni ne pate od manjka ovog mikronutrijenta, zahvaljuju\u0107i \u010destoj konzumaciji plodova mora, \u017eivotinja i ribe, koji tako\u0111er sadr\u017ee vitamin C. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[20]<\/span><\/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. Vitamin C u hrani<\/h3>\n\n\n\n<p>U tablici mo\u017eete vidjeti izbor izvora najbogatijih vitaminom C. No, <strong>sadr\u017ei ga i drugo uobi\u010dajeno vo\u0107e i povr\u0107e<\/strong>, pa nema potrebe odmah krenuti u potragu za egzoti\u010dnom guavom ili papajom. Osim toga, u trgovinama se mogu na\u0107i i namirnice oboga\u0107ene vitaminom C. To su naj\u010de\u0161\u0107e sokovi ili \u017eitarice.<span style=\"color: #ff6600\"> <span style=\"color: #ff6600;\">[22]<\/span><\/span><\/p>\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 C na 100 g<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Guava<\/td><td class=\"has-text-align-center\" data-align=\"center\">228 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Crni ribiz<\/td><td class=\"has-text-align-center\" data-align=\"center\">181 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Paprika babura<\/td><td class=\"has-text-align-center\" data-align=\"center\">128 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Svje\u017ei per\u0161in<\/td><td class=\"has-text-align-center\" data-align=\"center\">133 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kivi<\/td><td class=\"has-text-align-center\" data-align=\"center\">93 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Brokula<\/td><td class=\"has-text-align-center\" data-align=\"center\">89 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Papaja<\/td><td class=\"has-text-align-center\" data-align=\"center\">61 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/liofilizirane-jagode-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Jagode<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">59 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Naran\u010de, limuni<\/td><td class=\"has-text-align-center\" data-align=\"center\">53 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kupus<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Krumpir<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kelj<\/td><td class=\"has-text-align-center\" data-align=\"center\">18 mg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Kako sa\u010duvati \u0161to vi\u0161e vitamina C u hrani?<\/h4>\n\n\n\n<p>Sadr\u017eaj vitamina C u ovom vo\u0107u varira ovisno o vremenu berbe, uvjetima prijevoza i skladi\u0161tenja. <strong>No, kuhanje tako\u0111er ima u\u010dinka, jer je ono osjetljivo na toplinu<\/strong> i produljeno kuhanje moglo bi ga uni\u0161titi, stoga je va\u017eno slijediti nekoliko osnovnih pravila kako biste zadr\u017eali maksimalnu koli\u010dinu vitamina C. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[23]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pojedite svje\u017ee bobice \u0161to je prije mogu\u0107e nakon kupnje. Izbjegavajte dugotrajno skladi\u0161tenje.<\/li>\n\n\n\n<li>Vo\u0107e i povr\u0107e treba jesti svje\u017ee.<\/li>\n\n\n\n<li>Nare\u017eite vo\u0107e i povr\u0107e neposredno prije kuhanja.<\/li>\n\n\n\n<li>Kada, primjerice, kuhate krumpir ili brokulu, koristite \u0161to manje vode. Prikladno je i kuhanje na pari.<\/li>\n\n\n\n<li>Odaberite najkra\u0107u mogu\u0107u pripremu hrane, poput kratkog pr\u017eenja ili blan\u0161iranja.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite saznati vi\u0161e o tome kako kod ku\u0107e \u010duvati svje\u017eu i nepokvarljivu hranu, ne smijete propustiti pro\u010ditati na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-pravilno-skladistiti-namirnice-kako-bi-trajale-sto-dulje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako pravilno skladi\u0161titi hranu da vam \u0161to du\u017ee potraje.<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/10\/iStock-1351206842-1124x749.jpg\" alt=\"Izvori vitamina C\" class=\"wp-image-502311\" title=\"Izvori vitamina C\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/iStock-1351206842-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/iStock-1351206842-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/iStock-1351206842-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/iStock-1351206842-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Dodaci prehrani s vitaminom C<\/h3>\n\n\n\n<p>Suplementi vitamina C idealni su za ljude koji ne jedu puno vo\u0107a i povr\u0107a ili koji \u017eele osigurati dovoljnu koli\u010dinu ovog mikronutrijenta tijekom zimskih mjeseci kada su svje\u017ei proizvodi manje dostupni.<\/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>Mo\u017eete birati izme\u0111u nekoliko oblika, kao \u0161to su&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/vitamin-c-1000-mg-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tablete<\/a>, kapsule, \u0161ume\u0107e tablete,&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/vitamin-c-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">topljivi prah<\/a>, kapi ili sprejevi.<\/li>\n\n\n\n<li>Tako\u0111er mo\u017eete isprobati vitamin C dobiven iz biljnih ekstrakata&nbsp; <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/liposomal-vitamin-c-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">BIO Camu Camu<\/a> praha i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-acerola-prah-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">BIO Acerola<\/a> praha.<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/vitamin-c-za-djecu-tablete-za-zvakanje-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pastile s okusom vo\u0107a<\/a>&nbsp;idealne su za djecu.<\/li>\n\n\n\n<li>Dosad se najbolje apsorbira <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/liposomal-vitamin-c-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">liposomalni oblik vitamina C<\/a>. Prema studijama, mo\u017ee pove\u0107ati koncentraciju vitamina C u krvi i do dvostruko vi\u0161e od konvencionalnog oblika. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[9]<\/span><\/span><\/li>\n\n\n\n<li>Vitamin C tako\u0111er se \u010desto kombinira u dodacima s <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitamin-c-d3-1000-iu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vitaminom D3<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitamin-c-cink-ekstrakt-dumbira-tablete-za-zvakanje-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ekstraktom \u0111umbira<\/a> ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitamin-c-cink-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">cinkom<\/a>, koji su tako\u0111er antioksidansi i podr\u017eavaju pravilnu imunolo\u0161ku funkciju.<\/li>\n\n\n\n<li>Bitan je sastojak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/multivitamin\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">multivitamina<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/prehrana-za-zglobove-arthro-plus-120-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">prehrane za zglobove<\/a>,&nbsp; i proizvoda za njegu ko\u017ee.<\/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\">Vitamin C nakon treninga: Da ili ne?<\/h4>\n\n\n\n<p>Uzimanje vitamina C odmah nakon treninga mo\u017ee zvu\u010dati kao odli\u010dna ideja. Tada se tijelo bori s oksidativnim stresom uzrokovanim tjelovje\u017ebom i imunitet mo\u017ee biti oslabljen, pa ga ima smisla oja\u010dati ovim antioksidansom. Me\u0111utim, ako ciljate na rast mi\u0161i\u0107a i snagu, razmislite jo\u0161 jednom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Utvr\u0111eno je da je odre\u0111ena razina oksidativnog stresa po\u017eeljna na po\u010detku za pravilan tijek adaptacije na trening, kada se mi\u0161i\u0107na vlakna obnavljaju i ja\u010daju.<\/strong> Jo\u0161 ne znamo to\u010dan mehanizam, ali rezultati trenutnih studija sugeriraju da ve\u0107i unos antioksidansa nakon treninga mo\u017ee ugroziti va\u0161u izvedbu. Stoga bi mo\u017eda bilo bolje pomaknuti unos vitamina C prije ili nekoliko sati nakon treninga. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[24]<\/span><\/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 su hranjive tvari nakon treninga prikladne i koje \u0107e vam pomo\u0107i u oporavku, pogledajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sto-jesti-nakon-treninga-najbolja-hrana-i-dodaci-za-bodibildere-i-sportase-izdrzljivosti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u0160to jesti nakon treninga? Najbolja hrana i dodaci prehrani za bodybuildere i sporta\u0161e izdr\u017eljivosti.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/10\/VitC1000mg-1-scaled-e1697098093406-1124x749.jpg\" alt=\"Suplementi s vitaminom C\" class=\"wp-image-502329\" title=\"Suplementi s vitaminom C\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/VitC1000mg-1-scaled-e1697098093406-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/VitC1000mg-1-scaled-e1697098093406-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/VitC1000mg-1-scaled-e1697098093406-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/VitC1000mg-1-scaled-e1697098093406-768x512.jpg 768w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/VitC1000mg-1-scaled-e1697098093406.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=\"Preporuceni_dnevni_unos_vitamina_C\"><\/span>Preporu\u010deni dnevni unos vitamina C<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Europska agencija za sigurnost hrane (EFSA) preporu\u010duje sljede\u0107e vrijednosti:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>za djecu od 7 do 11 mjeseci: 20 mg\/dan<\/li>\n\n\n\n<li>za djecu od 1 do 17 godina: postupno pove\u0107avati prema dobi i tjelesnoj te\u017eini od 20 do 100 mg\/dnevno za dje\u010dake, 20-90 mg\/dnevno za djevoj\u010dice<\/li>\n\n\n\n<li>odrasli mu\u0161karci: 90 mg\/dan<\/li>\n\n\n\n<li>odrasle \u017eene: 80 mg\/dan<\/li>\n\n\n\n<li>trudnice i dojilje: pove\u0107ati po\u010detni unos za 60 mg\/dnevno na 140 mg\/dnevno.<span style=\"color: #ff6600\"> <span style=\"color: #ff6600;\">[25]<\/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<h3 class=\"wp-block-heading\">2. Nutricionisti\u010dko dru\u0161tvo zemalja njema\u010dkog govornog podru\u010dja (DACH) daje sljede\u0107e preporuke:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>za djecu od 0 do 4 godine: 20 mg\/dan<\/li>\n\n\n\n<li>za djecu od 4 do 7 godina: 30 mg\/dan<\/li>\n\n\n\n<li>za djecu od 7 do 10 godina: 45 mg\/dan<\/li>\n\n\n\n<li>za djecu od 10 do 13 godina: 65 mg\/dan<\/li>\n\n\n\n<li>za djecu od 13 do 15 godina: 85 mg\/dan<\/li>\n\n\n\n<li>15 do 19 godina: 90 mg\/dnevno za djevoj\u010dice, 105 mg\/dnevno za dje\u010dake<\/li>\n\n\n\n<li>odrasli mu\u0161karci: 110 mg\/dan<\/li>\n\n\n\n<li>odrasle \u017eene: 95 mg\/dan<\/li>\n\n\n\n<li>trudnice do 4. mjeseca: 105 mg\/dnevno pa se vratiti na 95 mg\/dnevno<\/li>\n\n\n\n<li>dojilje: 125 mg\/dnevno <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[26]<\/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>Za postizanje ovih preporuka obi\u010dno je dovoljno pojesti 400 g <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/top-prednosti-povrca-koje-ce-promijeniti-nacin-na-koji-gledate-na-hranu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">povr\u0107a<\/a> i idealno 200 g svje\u017eeg <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/voce-koliko-kalorija-i-koje-vitamine-i-minerale-ono-sadrzi\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vo\u0107a<\/a> dnevno. <strong>Preporu\u010duju se ve\u0107e doze do 2000 mg\/dnevno, posebno za sporta\u0161e koji rade na performansama,<\/strong> kako bi se podr\u017eao imunitet i smanjilo trajanje prehlade. Ovi ljudi tako\u0111er mogu nadoknaditi vitamin C putem dodataka prehrani. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[8]<\/span><\/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 u pro\u0161losti primijetili da je visoke doze od preko 2000 mg dnevno popularizirao dobitnik Nobelove nagrade Linus Pauling. Vjerovao je da se na taj na\u010din mo\u017ee usporiti starenje, smanjiti rizik od prehlade ili razvoja bolesti srca ili raka. No, njegove je tvrdnje suvremena znanost mnogo puta opovrgla.<span style=\"color: #ff6600\"> <span style=\"color: #ff6600;\">[29]<\/span><\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/10\/iStock-1397231063-1124x749.jpg\" alt=\"Predoziranje vitaminom C\" class=\"wp-image-502346\" title=\"Predoziranje vitaminom C\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/iStock-1397231063-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/iStock-1397231063-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/iStock-1397231063-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/iStock-1397231063-2048x1365.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=\"Sto_se_moze_dogoditi_nakon_predoziranja_vitaminom_C\"><\/span>\u0160to se mo\u017ee dogoditi nakon predoziranja vitaminom C?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vitamin C je topiv u vodi i ne nakuplja se u tijelu u ve\u0107oj mjeri. Stoga se <strong>svaki vi\u0161ak automatski izlu\u010duje urinom<\/strong>. Me\u0111utim, ako prekora\u010dite dnevnu dozu od 2000 mg, \u0161to je gornja preporu\u010dena granica, to mo\u017ee uzrokovati probavne probleme. To je zato \u0161to je neapsorbirani vitamin C osmotski aktivan i na taj na\u010din ve\u017ee vodu u probavnom traktu. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[1]<\/span><\/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_sazetak_Za_sto_je_potreban_vitamin_C\"><\/span>Zavr\u0161ni sa\u017eetak: Za \u0161to je potreban vitamin C?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Podr\u017eava pravilnu funkciju \u017eiv\u010danog i imunolo\u0161kog sustava.<\/li>\n\n\n\n<li>Doprinosi odr\u017eavanju normalne funkcije imunolo\u0161kog sustava tijekom i nakon intenzivne tjelesne aktivnosti.<\/li>\n\n\n\n<li>Pozitivno djeluje na psihu.<\/li>\n\n\n\n<li>Poma\u017ee u smanjenju umora i iscrpljenosti.<\/li>\n\n\n\n<li>Doprinosi pravilnoj metaboli\u010dkoj funkciji va\u017enoj za proizvodnju energije.<\/li>\n\n\n\n<li>Poti\u010de pravilnu proizvodnju kolagena za normalnu funkciju ko\u017ee, desni, zubi, krvnih \u017eila i hrskavice.<\/li>\n\n\n\n<li>Doprinosi za\u0161titi stanica od oksidativnog stresa.<\/li>\n\n\n\n<li>Pove\u0107ava apsorpciju \u017eeljeza.<\/li>\n\n\n\n<li>Podr\u017eava regeneraciju reduciranog oblika vitamina E.<\/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_biste_trebali_zapamtiti\"><\/span>\u0160to biste trebali zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nakon \u0161to ste pro\u010ditali dana\u0161nji \u010dlanak, ve\u0107 znate da vitamin C <strong>nije potreban samo za dobro funkcioniranje imunolo\u0161kog sustava.<\/strong> Tako\u0111er poti\u010de proizvodnju kolagena koji je neophodan za zdravu ko\u017eu, zglobove i zacjeljivanje rana. Izvore vitamina C tako\u0111er treba <strong>redovito uklju\u010divati u svoju prehranu zbog njegovih antioksidativnih u\u010dinaka ili utjecaja na energetski metabolizam.<\/strong> Ako \u010desto jedete agrume, kivi, paprike, kupus ili brokulu, vjerojatno se ne morate brinuti zbog nedostatka ove tvari. Ako imate problema s unosom dovoljno izvora iz hrane, dodaci prehrani bi vam mogli dobro do\u0107i. Mo\u017eete birati izme\u0111u kapsula, topivog praha ili \u010dak tableta za \u017evakanje. Ali ako \u017eelite osigurati maksimalnu apsorpciju, odlu\u010dite se za liposomalni vitamin C.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dodavate li vitamin C ili se oslanjate na to da ga unosite prehranom? Ako vam se svidio ovaj \u010dlanak, svakako ga podijelite sa svojim prijateljima kako bi saznali koliko je va\u017ean dovoljan unos ovog esencijalnog vitamina.<\/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\/vitamin-c\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamin C\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.hr\/multivitamin\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMultivitamins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Vitamin C popularan je dodatak prehrani koji ljudi tra\u017ee osobito tijekom sezone prehlade i gripe. Podr\u017eava pravilnu funkciju imuniteta, psihe i ima mnoge druge dobrobiti. Osim toga, ovaj \u010dlanak \u0107e otkriti njegove preporu\u010dene doze, najbolje izvore te je li preporu\u010dljivo uzimati vitamin C nakon treninga.<\/p>\n","protected":false},"author":129,"featured_media":502160,"comment_status":"closed","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":[6500,7550,7562,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-506727","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-vitamin-c-hr","10":"tag-vitamini-hr","11":"tag-zdravlje-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Vitamin C podr\u017eava i imunitet i proizvodnju kolagena. 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She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. 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