{"id":709643,"date":"2025-03-07T18:41:40","date_gmt":"2025-03-07T17:41:40","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=709643"},"modified":"2025-03-07T18:41:44","modified_gmt":"2025-03-07T17:41:44","slug":"vitamin-k2-nepoznati-vitamin-s-mnogo-pozitivnih-ucinaka-za-zdravlje","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/vitamin-k2-nepoznati-vitamin-s-mnogo-pozitivnih-ucinaka-za-zdravlje\/","title":{"rendered":"Vitamin K: jedinstveni vitamin s iznena\u0111uju\u0107im zdravstvenim prednostima"},"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-k2-nepoznati-vitamin-s-mnogo-pozitivnih-ucinaka-za-zdravlje\/#Sto_je_vitamin_K\" title=\"\u0160to je vitamin K?\">\u0160to je vitamin K?<\/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-k2-nepoznati-vitamin-s-mnogo-pozitivnih-ucinaka-za-zdravlje\/#Koja_je_razlika_izmedu_vitamina_K1_i_K2\" title=\"Koja je razlika izme\u0111u vitamina K1 i K2?\">Koja je razlika izme\u0111u vitamina K1 i K2?<\/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-k2-nepoznati-vitamin-s-mnogo-pozitivnih-ucinaka-za-zdravlje\/#Koje_su_zdravstvene_dobrobiti_vitamina_K\" title=\"Koje su zdravstvene dobrobiti vitamina K?\">Koje su zdravstvene dobrobiti vitamina K?<\/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-k2-nepoznati-vitamin-s-mnogo-pozitivnih-ucinaka-za-zdravlje\/#Sto_se_dogada_kad_vam_nedostaje_vitamina_K_i_tko_je_u_opasnosti\" title=\"\u0160to se doga\u0111a kad vam nedostaje vitamina K i tko je u opasnosti?\">\u0160to se doga\u0111a kad vam nedostaje vitamina K i tko je u opasnosti?<\/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-k2-nepoznati-vitamin-s-mnogo-pozitivnih-ucinaka-za-zdravlje\/#Moze_li_visak_vitamina_K_imati_nezeljene_ucinke\" title=\"Mo\u017ee li vi\u0161ak vitamina K imati ne\u017eeljene u\u010dinke?\">Mo\u017ee li vi\u0161ak vitamina K imati ne\u017eeljene u\u010dinke?<\/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-k2-nepoznati-vitamin-s-mnogo-pozitivnih-ucinaka-za-zdravlje\/#Koji_lijekovi_stupaju_medusobno_djeluju_s_vitaminom_K\" title=\"Koji lijekovi stupaju me\u0111usobno djeluju s vitaminom K?\">Koji lijekovi stupaju me\u0111usobno djeluju s vitaminom K?<\/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-k2-nepoznati-vitamin-s-mnogo-pozitivnih-ucinaka-za-zdravlje\/#Gdje_mozemo_dobiti_vitamin_K\" title=\"Gdje mo\u017eemo dobiti vitamin K?\">Gdje mo\u017eemo dobiti vitamin K?<\/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-k2-nepoznati-vitamin-s-mnogo-pozitivnih-ucinaka-za-zdravlje\/#Tko_moze_imati_koristi_od_nadopune_vitamina_K\" title=\"Tko mo\u017ee imati koristi od nadopune vitamina K?\">Tko mo\u017ee imati koristi od nadopune vitamina K?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hr\/blog\/vitamin-k2-nepoznati-vitamin-s-mnogo-pozitivnih-ucinaka-za-zdravlje\/#Koji_je_preporuceni_dnevni_unos_vitamina_K\" title=\"Koji je preporu\u010deni dnevni unos vitamina K\">Koji je preporu\u010deni dnevni unos vitamina K<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hr\/blog\/vitamin-k2-nepoznati-vitamin-s-mnogo-pozitivnih-ucinaka-za-zdravlje\/#Sto_smo_naucili\" title=\"\u0160to smo nau\u010dili?\">\u0160to smo nau\u010dili?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Vitamin K<\/strong>&nbsp;svojevrstan je&nbsp;<strong>neopjevani junak<\/strong>&nbsp;me\u0111u vitaminima. \u010cesto ga zanemarujemo, ali bez njega ne bismo mogli pre\u017eivjeti. Jeste li znali da bismo bez njega i zbog najmanje ozljede mogli iskrvariti? Jedna je&nbsp;od njegovih glavnih uloga <strong>zgru\u0161avanje krvi.<\/strong>&nbsp;Mnogi se ljudi zainteresiraju za to kad im lije\u010dnik prepi\u0161e&nbsp;<strong>lijekove za razrje\u0111ivanje krvi.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, to je daleko od njegove jedine funkcije. Danas \u0107emo istra\u017eiti druge <strong>klju\u010dne procese<\/strong> kojima je potreban, koje su namirnice najbogatije vitaminom K i za\u0161to Japanci s prehranom bogatom fermentiranom hranom imaju <strong>manji rizik od osteoporoze. <\/strong><sup><mark class=\"has-inline-color has-orange-color\">[7,9]<\/mark><\/sup><\/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\">U ovom \u0107ete \u010dlanku saznati ne\u0161to o utjecaju vitamina K 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=\"#zgrusavanje-krvi\" style=\"border-radius:0px\">Zgru\u0161avanje 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=\"#kosti\" style=\"border-radius:0px\">Kosti<\/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<\/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_vitamin_K\"><\/span>\u0160to je vitamin K?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Vitamin K<\/strong> jedan je od <strong>esencijalnih vitamina topljivih u mastima<\/strong> (ostali uklju\u010duju <a href=\"https:\/\/gymbeam.hr\/vitamin-d\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vitamin D<\/strong><\/a>, <a href=\"https:\/\/gymbeam.hr\/vitamin-a\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>A<\/strong><\/a> i <a href=\"https:\/\/gymbeam.hr\/vitamin-e\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>E<\/strong><\/a>). U usporedbi s drugim vitaminima, \u010desto je zanemaren i rijetko se o njemu raspravlja. To je \u0161teta jer ta hranjiva tvar doslovno poma\u017ee <strong>dr\u017eati na\u0161a tijela na okupu.<\/strong> Igra zna\u010dajnu ulogu u klju\u010dnim funkcijama, poput pomaganja u odr\u017eavanju <strong>jakih<\/strong> i <strong>otpornih kostiju<\/strong> te omogu\u0107uje <strong>zgru\u0161avanje<\/strong> krvi. U praksi to zna\u010di da, kad se ozlijedimo, rana zacjeljuje i sprje\u010dava tijelo da izgubi previ\u0161e krvi. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[3]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eda \u0107ete se iznenaditi kad saznate da se pojam vitamin K ne odnosi samo na jednu tvar. To je zapravo <strong>skupina spojeva<\/strong> sa sli\u010dnim strukturama. U prehrani nas najvi\u0161e zanimaju dva glavna oblika: <strong>vitamin K1 (filokinon)<\/strong> i <strong>vitamin K2 (menakinon).<\/strong> Da zakompliciramo stvari, vitamin K2 ima <strong>nekoliko podvrsta,<\/strong> posebno <strong>MK-4, MK-7, MK-8, MK-9<\/strong> i druge.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Postoji i <strong>vitamin K3 (menadion),<\/strong> ali to nije kona\u010dni aktivni oblik vitamina. Prvenstveno, to je posrednik u metabolizmu vitamina K. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[3]<\/span><\/mark><\/sup><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1916590329-1124x750.jpg\" alt=\"\u0160to je vitamin K?\" class=\"wp-image-673342\" title=\"\u0160to je vitamin K?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1916590329-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1916590329-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1916590329-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1916590329-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koja_je_razlika_izmedu_vitamina_K1_i_K2\"><\/span>Koja je razlika izme\u0111u vitamina K1 i K2?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ve\u0107 smo spomenuli da se ta dva oblika vitamina K razlikuju po svojoj strukturi. Me\u0111utim, klju\u010dna razlika le\u017ei u njihovom <strong>porijeklu.<\/strong> Uz to, jedan je <strong>biolo\u0161ki dostupniji<\/strong> i tijelo ga lak\u0161e <strong>iskori\u0161tava<\/strong> od drugog.<\/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\">Vitamin K1 (filokinon)<\/h3>\n\n\n\n<p>Otprilike <strong>75 \u2013 90 %<\/strong> vitamina K koji konzumiramo dolazi u obliku vitamina K1, tako\u0111er poznatog kao <strong>filokinon.<\/strong> Uglavnom se nalazi u <strong>hrani biljnog porijekla,<\/strong> s najve\u0107im koncentracijama u <strong>zelenom lisnatom povr\u0107u<\/strong> (kao \u0161to je \u0161pinat, kelj, kupus itd.). Tako\u0111er je prisutan u biljnim <a href=\"https:\/\/gymbeam.hr\/ulja\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>uljima<\/strong><\/a> i nekim <a href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>ora\u0161astim plodovima<\/strong><\/a>. Kasnije \u0107emo razgovarati o najboljim izvorima hrane i o tome koliko vitamina K sadr\u017ee. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[10]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, taj oblik ima jedan veliki nedostatak: <strong>tijelo ga relativno te\u0161ko upija.<\/strong>&nbsp;U biljkama je vitamin K1 \u010dvrsto vezan za kloroplaste (stani\u010dne strukture odgovorne za fotosintezu). Kao rezultat toga, upija se samo otprilike&nbsp;<strong>5 \u2013 10 %<\/strong>&nbsp;vitamina K1 iz hrane. Sre\u0107om, kombiniranje te hrane s&nbsp;<a href=\"https:\/\/gymbeam.hr\/blog\/masti-koje-vam-stete-a-koje-su-korisne\/\" target=\"_blank\" rel=\"noreferrer noopener\">masno\u0107ama<\/a>&nbsp;mo\u017ee <strong>trostruko<\/strong> pove\u0107ati upijanje.&nbsp;U praksi to zna\u010di da prelijevanje salate \u017elicom maslinovog ulja ili posipanje sjemenkama mo\u017ee znatno pove\u0107ati unos vitamina K1. Naju\u010dinkovitiji na\u010din za dobivanje bioraspolo\u017eivog filokinona jest putem&nbsp;<a href=\"https:\/\/gymbeam.hr\/vitamin-d3-k1-k2-forte-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">dodataka prehrani<\/a>. <sup><mark class=\"has-inline-color has-orange-color\">[3,10,14]<\/mark><\/sup><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1304526164-1124x749.jpg\" alt=\"Upijanje vitamina K1\" class=\"wp-image-673358\" title=\"Upijanje vitamina K1\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1304526164-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1304526164-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1304526164-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1304526164-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Vitamin K2 (menakinon)<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/vitamin-k2-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Menakinon<\/a>&nbsp;je prili\u010dno jedinstven po svom porijeklu \u2013 <strong>proizvode ga bakterije<\/strong>, uklju\u010duju\u0107i one u na\u0161em probavnom sustavu. Da, tako je \u2013 <strong>korisni mikroorganizmi<\/strong> koji \u010dine na\u0161 <a href=\"https:\/\/gymbeam.hr\/blog\/sto-je-mikrobiom-i-kako-zdravlje-crijeva-moze-utjecati-na-vasu-fizicku-i-mentalnu-kondiciju\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>crijevni mikrobiom<\/strong><\/a>&nbsp;sposobni su sintetizirati vitamin K.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bakterije tako\u0111er stvaraju vitamin K2 tijekom <strong>fermentacije<\/strong>, zbog \u010dega su <strong>fermentirane namirnice<\/strong> kao \u0161to su natto (fermentirana soja) i ukiseljeno povr\u0107e izvrsni izvori. Osim toga, odre\u0111ene bakterije u crijevima \u017eivotinja pretvaraju vitamin K1 u vitamin K2, to\u010dnije podvrstu MK-4. Zbog toga <strong>hrana \u017eivotinjskog porijekla<\/strong> tako\u0111er mo\u017ee poslu\u017eiti kao dobar izvor vitamina K2. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[3]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za razliku od vitamina K1, menakinon je vi\u0161e <strong>bioraspolo\u017eiv<\/strong> i <strong>bolje se upija<\/strong> u tijelu. Me\u0111utim, stopa upijanja ovisi o specifi\u010dnoj podvrsti menakinona \u2013 MK-7 se naju\u010dinkovitije upija. To se odnosi i na prehrambene izvore i na dodatke prehrani, pri \u010demu potonji nude gotovo potpuno upijanje primijenjene doze. <sup><mark class=\"has-inline-color has-orange-color\">[3,10]<\/mark><\/sup><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1282037143-1124x749.jpg\" alt=\"Upijanje vitamina K2\" class=\"wp-image-673374\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1282037143-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1282037143-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1282037143-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1282037143-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Vitamin K3 (menadion)<\/h3>\n\n\n\n<p>Unato\u010d svom imenu, ovaj spoj zapravo nije vitamin. Menadion je klasificiran kao <strong data-start=\"126\" data-end=\"140\">provitamin,<\/strong> \u0161to zna\u010di da se u tijelu pretvara u aktivni vitamin. To\u010dnije, slu\u017ei kao posrednik u procesu u kojem se vitamin K1 (filokinon) pretvara u MK-4 (vrstu vitamina K2). U tom procesu filokinon prvo prelazi u menadion, koji se zatim pretvara u MK-4. Me\u0111utim, kod ljudi je ta pretvorba <strong data-start=\"500\" data-end=\"539\">neu\u010dinkovita<\/strong> i nije dobro shva\u0107ena, dok se \u010dini da je u\u010dinkovitija kod \u017eivotinja. <sup><mark class=\"has-inline-color has-orange-color\">[3,12]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Menadion se neko\u0107 sinteti\u010dki proizvodio i upotrebljavao u dodacima prehrani jer su istra\u017eiva\u010di prvotno vjerovali da bi mogao poslu\u017eiti kao u\u010dinkovita alternativa vitaminima K1 i K2. Me\u0111utim, to nije djelovalo kako se o\u010dekivalo i \u010dak je dovelo do zdravstvenih komplikacija. Zbog toga se vi\u0161e ne upotrebljava u modernim dodacima prehrani.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kratki sa\u017eetak klju\u010dnih razlika izme\u0111u oblika vitamina K<\/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\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Vitamin K1 (filokinon)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Vitamin K2 (menakinon)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Vitamin K3 (menadion)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Porijeklo<\/td><td class=\"has-text-align-center\" data-align=\"center\">Biljni<\/td><td class=\"has-text-align-center\" data-align=\"center\">Bakterijski \/ MK-4 nastaje pretvorbom filokinona<\/td><td class=\"has-text-align-center\" data-align=\"center\">Me\u0111uproizvod u pretvorbi vitamina K1 u K2 \/ sinteti\u010dki<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Izvori<\/td><td class=\"has-text-align-center\" data-align=\"center\">Hrana biljnog porijekla, dodaci prehrani<\/td><td class=\"has-text-align-center\" data-align=\"center\">Fermentirana hrana, hrana \u017eivotinjskog porijekla, proizvodnja crijevnih bakterija, dodaci prehrani<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ne nalazi se u hrani ili dodacima prehrani, neprikladan za nadopunu<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Glavne funkcije u tijelu<\/td><td class=\"has-text-align-center\" data-align=\"center\">Zgru\u0161avanje krvi<\/td><td class=\"has-text-align-center\" data-align=\"center\">Metabolizam kostiju, zdravlje kardiovaskularnog sustava<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bioraspolo\u017eivost<\/td><td class=\"has-text-align-center\" data-align=\"center\">Niska (5 \u2013 10 % upijanje iz hrane, pove\u0107ava se kad se konzumira s mastima), dobro upijanje iz dodataka prehrani<\/td><td class=\"has-text-align-center\" data-align=\"center\">Gotovo se u potpunosti upija iz hrane i dodataka prehrani<\/td><td class=\"has-text-align-center\" data-align=\"center\">Nije prikladan za nadopunu<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koji je oblik vitamina K bolji?<\/h3>\n\n\n\n<p>Sigurno bi bilo lak\u0161e kad bi jedan oblik vitamina K bio u\u010dinkovitiji i korisniji tako da se mo\u017eemo usredoto\u010diti na njega u prehrani. Na\u017ealost, nije tako. Vitamin K1 i K2 ne funkcioniraju isto u tijelu i svaki pru\u017ea <strong>razli\u010dite zdravstvene dobrobiti.<\/strong> Savr\u0161eno se nadopunjuju i va\u017eno nam je unositi dovoljno obaju.<\/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=\"95053,28696,43912,5331,50854,59899,28928,61396,30342,43753,35419,28813\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koje_su_zdravstvene_dobrobiti_vitamina_K\"><\/span>Koje su zdravstvene dobrobiti vitamina K?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eemo biti sigurni da vitamin K nije prisutan u na\u0161im tijelima samo slu\u010dajno \u2013 on igra klju\u010dnu ulogu u mnogim procesima odr\u017eavanja \u017eivota. Zanimljivo je da svaki oblik vitamina K ima vlastitu specijalizaciju i usredoto\u010duje se vi\u0161e na odre\u0111ene funkcije od drugih.<\/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=\"zgrusavanje-krvi\">1. Omogu\u0107uje zgru\u0161avanje krvi<\/h3>\n\n\n\n<p>Vitamin K, posebno vitamin K1 (filokinon) i MK-4 (vrsta vitamina K2), <strong>klju\u010dni su igra\u010di u zgru\u0161avanju krvi.<\/strong> Taj je proces nevjerojatno va\u017ean za na\u0161 opstanak. Kad \u010dujete &#8220;zgru\u0161avanje krvi&#8221;, mo\u017eda \u0107ete odmah pomisliti na trombozu i za\u010depljene arterije zbog krvnih ugru\u0161aka, ali to su ekstremni slu\u010dajevi koji se javljaju kad ne\u0161to po\u0111e po zlu u tijelu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U svakodnevnom \u017eivotu zgru\u0161avanje krvi ima nekoliko klju\u010dnih funkcija, uklju\u010duju\u0107i ove va\u017ene:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong data-start=\"1226\" data-end=\"1291\">Sprje\u010davanje prekomjernog krvarenja kad su krvne \u017eile o\u0161te\u0107ene.<\/strong> \u010cak i manja ozljeda mo\u017ee uzrokovati neprekidno krvarenje ako tijelo ne mo\u017ee stvoriti krvni ugru\u0161ak na mjestu rane.<\/li>\n\n\n\n<li><strong data-start=\"1412\" data-end=\"1446\">Za\u0161tita od infekcija.<\/strong> Zatvorena rana sprje\u010dava ulazak \u0161tetnih mikroorganizama u krvotok.<\/li>\n\n\n\n<li><strong data-start=\"1529\" data-end=\"1557\">Pospje\u0161eno zacjeljivanje rana.<\/strong> Krvni ugru\u0161ak djeluje kao privremena barijera dok se o\u0161te\u0107eno tkivo ne obnovi. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[6]<\/span><\/mark><\/sup><\/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\">Kako vitamin K pospje\u0161uje zgru\u0161avanje krvi?<\/h4>\n\n\n\n<p>Da bi se krvni ugru\u0161ak formirao i za\u010depio o\u0161te\u0107enu krvnu \u017eilu, mora se poduzeti nekoliko klju\u010dnih koraka. Zamislite da <strong>pore\u017eete prst<\/strong> \u2013 va\u0161e tijelo odmah mobilizira timove za hitne slu\u010dajeve. Prva je radnja su\u017eavanje krvnih \u017eila kako bi se usporio protok krvi. U isto vrijeme, <strong>trombociti<\/strong> hrle na mjesto ozljede i stvaraju <strong>privremeni \u010dep.<\/strong> Tu na scenu stupa <strong>vitamin K<\/strong>.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p data-start=\"2145\" data-end=\"2376\">Vitamin K \u0161alje signal <strong data-start=\"2177\" data-end=\"2211\">\u010dimbenicima zgru\u0161avanja (koagulacije)<\/strong>, daju\u0107i im upute da zapo\u010dnu svoj dio operacije spa\u0161avanja. \u010cimbenici zgru\u0161avanja specijalizirani su proteini koji poma\u017eu stvoriti trajni \u010dep za zatvaranje rane. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[17]<\/span><\/mark><\/sup><\/p><\/li>\n\n\n\n<li><p data-start=\"2378\" data-end=\"2667\">Vitamin K posebno aktivira \u010detiri \u010dimbenika zgru\u0161avanja, od kojih je jedan <strong data-start=\"2454\" data-end=\"2469\">protrombin<\/strong>. Nakon \u0161to se aktivira, protrombin se pretvara u <strong data-start=\"2517\" data-end=\"2529\">trombin,<\/strong> koji potom olak\u0161ava pretvorbu <strong data-start=\"2572\" data-end=\"2586\">fibrinogena<\/strong> u <strong data-start=\"2592\" data-end=\"2602\">fibrin<\/strong> \u2013 glavnu strukturnu komponentu trajnog ugru\u0161ka. <sup><mark class=\"has-inline-color has-orange-color\">[5,12]<\/mark><\/sup><\/p><\/li>\n\n\n\n<li>Ukratko, vitamin K aktivira \u010dimbenike koagulacije, omogu\u0107uju\u0107i tijelu da dovr\u0161i proces zgru\u0161avanja i pravilno zatvori ranu.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large Vplyv vitam\u00ednu K na zr\u00e1\u017eanie krvi\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1488438463-1124x750.jpg\" alt=\"Uloga vitamina K u procesu zgru\u0161avanja\" class=\"wp-image-673390\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1488438463-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1488438463-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1488438463-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1488438463-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Kako lijekovi za razrje\u0111ivanje krvi utje\u010du na taj proces?<\/h4>\n\n\n\n<p>Vjerojatno ste \u010duli da osobe koje uzimaju lijekove za razrje\u0111ivanje krvi, osobito <strong>varfarin<\/strong>, moraju pratiti unos vitamina K, kako iz hrane, tako i iz dodataka prehrani. To je zato \u0161to <strong>varfarin i vitamin K zapravo djeluju jedan protiv drugoga.<\/strong> Kad netko treba razrje\u0111iva\u010de krvi, to zna\u010di da je njegova krv previ\u0161e sklona zgru\u0161avanju, \u0161to pove\u0107ava rizik od opasnih ugru\u0161aka koji bi mogli za\u010depiti krvne \u017eile. Kako bi to sprije\u010dili, lije\u010dnici propisuju varfarin koji <strong>smanjuje prekomjerno zgru\u0161avanje krvi.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, kao \u0161to smo ve\u0107 spomenuli, vitamin K \u010dini suprotno \u2013 <strong>on poti\u010de zgru\u0161avanje.<\/strong> Ako netko konzumira previ\u0161e vitamina K, to bi moglo utjecati na lijek, \u010dine\u0107i ga manje u\u010dinkovitim. Zbog toga bi se osobe koje uzimaju lijekove za razrje\u0111ivanje krvi trebale posavjetovati s lije\u010dnikom i nutricionistom o svojoj prehrani i unosu vitamina K. Lije\u010dnik mo\u017ee upotrijebiti test <strong>protrombinskog vremena<\/strong> kako bi izmjerio koliko je vremena potrebno da se krv zgru\u0161a. Uz druge testove, mo\u017ee prilagoditi tretman i pratiti ga tijekom vremena. Nutricionist tad mo\u017ee pru\u017eiti smjernice o tome kako odr\u017eavati uravnote\u017eenu prehranu dok dr\u017eite unos vitamina K pod kontrolom. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[3]<\/span><\/mark><\/sup><\/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<h3 class=\"wp-block-heading\" id=\"kosti\">2. Podr\u017eava snagu kostiju<\/h3>\n\n\n\n<p>Vitamin K jedan je od esencijalnih mikronutrijenata potrebnih za <strong>rast, snagu, izdr\u017eljivost<\/strong> i cjelokupno zdravlje kostiju. Dok vitamin K1 ima dominantnu ulogu u zgru\u0161avanju krvi, vitamin K2 va\u017eniji je za odr\u017eavanje jakih kostiju. Dakle, \u0161to to\u010dno ta hranjiva tvar svakodnevno \u010dini za podr\u0161ku na\u0161em ko\u0161tanom sustavu?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tijelo treba vitamin K za proizvodnju <strong>osteokalcina<\/strong>, proteina koji proizvode ko\u0161tane stanice (osteoblasti). Taj protein poti\u010de <strong>mineralizaciju kostiju<\/strong>, osiguravaju\u0107i da ostanu <strong>jake<\/strong> i <strong>manje sklone lomovima.<\/strong> Podupiru\u0107i taj proces, vitamin K mo\u017ee pomo\u0107i u borbi protiv osteoporoze (gubitka gusto\u0107e kostiju. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[1]<\/span><\/mark><\/sup><\/li>\n\n\n\n<li>Vitamin K podr\u017eava <strong>rast ko\u0161tanih stanica<\/strong> (osteoblasta), koje doprinose formiranju i razvoju kostiju.<\/li>\n\n\n\n<li>Usporava gubitak ko\u0161tane mase <strong>zaustavljanjem osteoklasta<\/strong> \u2013 stanica odgovornih za razgradnju ko\u0161tanog tkiva. Iako se taj proces odvija prirodno tijekom cijelog \u017eivota, ostaje u ravnote\u017ei sa stvaranjem novih kostiju do dobi od 25 do 30 godina. Nakon te to\u010dke gubitak ko\u0161tane mase po\u010dinje nadma\u0161ivati \u200b\u200brast novih kostiju. Zbog toga je jo\u0161 va\u017enije brinuti se o zdravlju kostiju, a vitamin K poma\u017ee usporiti to prirodno propadanje. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[1]<\/span><\/mark><\/sup><\/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\">Kako vitamin K djeluje s kalcijem i vitaminom D?<\/h4>\n\n\n\n<p>Kad je u pitanju izgradnja jakih, zdravih kostiju, <a href=\"https:\/\/gymbeam.hr\/vitamin-d\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vitamin D<\/strong><\/a> i <a href=\"https:\/\/gymbeam.hr\/kalcij\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>kalcij<\/strong><\/a> igraju jednako va\u017ene uloge uz vitamin K. <strong>Kalcij<\/strong> je <strong>glavni gra\u0111evni blok<\/strong> kostiju, koji osigurava strukturnu snagu. Me\u0111utim, ne mo\u017ee sam do\u0107i do kostiju. Potreban mu je <strong>vitamin D<\/strong> kako bi se olak\u0161alo <strong>upijanje kalcija iz hrane<\/strong> i potaknula <strong>proizvodnja osteokalcina,<\/strong> proteina koji poma\u017ee <strong>talo\u017eiti kalcij u kostima.<\/strong> Nakon \u0161to se osteokalcin proizvede, vitamin K dolazi da ga aktivira, omogu\u0107uju\u0107i kalciju da se integrira u ko\u0161tano tkivo. Ta suradnja izme\u0111u <a href=\"https:\/\/gymbeam.hr\/vitamin-d3-k1-k2-forte-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">vitamina D i K<\/a> osigurava da se kalcij u\u010dinkovito upotrebljava za ja\u010danje kostiju. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[2]<\/span><\/mark><\/sup><\/p>\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 \u0161to uzrokuje nedostatak vitamina D, koje su njegove druge zdravstvene prednosti, koliko vam ga je dnevno potrebno i gdje ga nabaviti, pogledajte na\u0161 \u010dlanak: <a href=\"https:\/\/gymbeam.hr\/blog\/vitamin-d-i-sve-sto-vam-je-potrebno-znati-o-njemuu\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Vitamin D: za\u0161to je toliko va\u017ean, \u0161to njegov nedostatak uzrokuje i kako ga nadoknaditi.<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/si_maks_milovanovic_082023_05_optimized_5000-1124x749.jpeg\" alt=\"Vitamin K i zdravlje kostiju\" class=\"wp-image-673406\" title=\"Vitamin K i zdravlje kostiju\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/si_maks_milovanovic_082023_05_optimized_5000-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/si_maks_milovanovic_082023_05_optimized_5000-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/si_maks_milovanovic_082023_05_optimized_5000-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/si_maks_milovanovic_082023_05_optimized_5000-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"kardiovaskularno-zdravlje\">3. Pobolj\u0161ava kardiovaskularno zdravlje<\/h3>\n\n\n\n<p>Uloga vitamina K u zdravlju srca i krvo\u017eilnog sustava \u010desto se zanemaruje. Me\u0111utim, vitamin K \u2013 osobito u obliku <strong>menkinona<\/strong> \u2013 poma\u017ee u za\u0161titi krvnih \u017eila od <strong>ne\u017eeljene kalcifikacije.<\/strong> Aktivira specifi\u010dan protein poznat kao Gla-protein, koji se mo\u017ee smatrati \u010duvarom arterija. Taj protein sprje\u010dava nakupljanje kalcija ondje gdje nije potrebno. Odr\u017eavaju\u0107i krvne \u017eile \u010distima i fleksibilnima, vitamin K poma\u017ee smanjiti rizik od ateroskleroze (otvrdnu\u0107a arterija) i drugih kardiovaskularnih bolesti. <sup><mark class=\"has-inline-color has-orange-color\">[4,13]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Ostale zdravstvene dobrobiti vitamina K<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ima <strong>protuupalno djelovanje<\/strong> prema istra\u017eivanjima.<\/li>\n\n\n\n<li>\u010cini se da bi mogao <strong>pobolj\u0161ati osjetljivost na inzulin.<\/strong><\/li>\n\n\n\n<li>Ve\u0107i unos povezan je s ni\u017eim rizikom od <strong>odre\u0111enih vrsta raka,<\/strong> prema istra\u017eiva\u010dima.<\/li>\n\n\n\n<li>Mo\u017ee igrati ulogu u podr\u017eavanju <strong>kognitivnih funkcija<\/strong>. <sup><mark class=\"has-inline-color has-orange-color\">[1,3]<\/mark><\/sup><\/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_se_dogada_kad_vam_nedostaje_vitamina_K_i_tko_je_u_opasnosti\"><\/span>\u0160to se doga\u0111a kad vam nedostaje vitamina K i tko je u opasnosti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nakon \u0161to ste pro\u010ditali o njegovim funkcijama, vjerojatno ve\u0107 mo\u017eete pogoditi \u0161to se doga\u0111a kad su razine vitamina K preniske. Nedostatak tog vitamina mo\u017ee dovesti do nekoliko ozbiljnih zdravstvenih problema.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Smanjeno zgru\u0161avanje krvi, \u0161to dovodi do prekomjernog krvarenja.<\/li>\n\n\n\n<li>Slabije kosti i manja gusto\u0107a kostiju, \u0161to pove\u0107ava rizik od osteoporoze.<\/li>\n\n\n\n<li>Ve\u0107i rizik od ateroskleroze. <sup><mark class=\"has-inline-color has-orange-color\">[3,14]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dobra je vijest da je nedostatak vitamina K rijedak kod zdravih osoba. Me\u0111utim, odre\u0111ene skupine u ve\u0107oj su opasnosti.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p data-start=\"1619\" data-end=\"2052\"><strong>Novoro\u0111en\u010dad <\/strong>\u2013 tijekom trudno\u0107e, vitamin K ne prolazi u\u010dinkovito kroz posteljicu do djeteta. Osim toga, maj\u010dino mlijeko sadr\u017ei vrlo malo vitamina K. Zbog toga se novoro\u0111en\u010dadi rutinski daje <strong>injekcija vitamina K<\/strong> ubrzo nakon ro\u0111enja. Alternativa je oralni dodatak koji se daje tijekom nekoliko tjedana, ali to mo\u017ee biti manje u\u010dinkovito. Kao rezultat toga, globalne medicinske preporuke daju prednost injekciji. <sup><mark class=\"has-inline-color has-orange-color\">[8,10,11]<\/mark><\/sup><\/p><\/li>\n\n\n\n<li><p data-start=\"2056\" data-end=\"2271\"><strong data-start=\"2056\" data-end=\"2101\">Osobe s poreme\u0107ajima upijanja hranjivih tvari<\/strong> \u2013 osobe sa stanjima koja utje\u010du na probavni sustav, poput celijakije ili upalne bolesti crijeva (IBD), mogu imati problema s pravilnim upijanjem vitamina K.<\/p><\/li>\n\n\n\n<li><p data-start=\"2275\" data-end=\"2404\"><strong data-start=\"2275\" data-end=\"2312\">Pacijenti koji su dugo na antibioticima<\/strong> \u2013 antibiotici ubijaju korisne crijevne bakterije, koje igraju ulogu u proizvodnji vitamina K.<\/p><\/li>\n\n\n\n<li><p data-start=\"2408\" data-end=\"2565\"><strong data-start=\"2408\" data-end=\"2454\">Osobe s kroni\u010dno niskim unosom hrane<\/strong> \u2013 to mo\u017ee uklju\u010divati \u200b\u200bone s <a href=\"https:\/\/gymbeam.hr\/blog\/poremecaji-u-prehrani-zasto-nastaju-koji-su-njihovi-simptomi-i-posljedice\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>poreme\u0107ajima prehrane<\/strong><\/a> ili osobe koje su dugotrajno na <strong>restriktivnoj dijeti.<\/strong><\/p><\/li>\n\n\n\n<li><p data-start=\"2408\" data-end=\"2565\">Osobe s odre\u0111enim <strong>bolestima jetre<\/strong> i drugim specifi\u010dnim zdravstvenim stanjima.<div class=\"group\/conversation-turn relative flex w-full min-w-0 flex-col agent-turn @xs\/thread:px-0 @sm\/thread:px-1.5 @md\/thread:px-4\"><div class=\"flex-col gap-1 md:gap-3\"><div class=\"flex max-w-full flex-col flex-grow\"><div class=\"min-h-8 text-message flex w-full flex-col items-end gap-2 whitespace-normal break-words text-start [.text-message+&amp;]:mt-5\" dir=\"auto\" data-message-author-role=\"assistant\" data-message-id=\"c46c9b62-063b-474a-92d2-fbb35ff16ca4\" data-message-model-slug=\"gpt-4o\"><div class=\"flex w-full flex-col gap-1 empty:hidden first:pt-[3px]\"><div class=\"markdown prose w-full break-words dark:prose-invert dark\"><\/div><\/div><\/div><\/div><\/div><\/div><\/p><\/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.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1328474502-1124x749.jpg\" alt=\"Utjecaj nedostatka vitamina K na zdravlje\" class=\"wp-image-673422\" title=\"Utjecaj nedostatka vitamina K na zdravlje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1328474502-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1328474502-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1328474502-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1328474502-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Moze_li_visak_vitamina_K_imati_nezeljene_ucinke\"><\/span>Mo\u017ee li vi\u0161ak vitamina K imati ne\u017eeljene u\u010dinke?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za vitamine K1 i K2 nisu primije\u0107eni toksi\u010dni u\u010dinci prekomjernog unosa kod zdravih osoba. Me\u0111utim, kao \u0161to je ranije spomenuto, vitamin K mo\u017ee <strong data-start=\"215\" data-end=\"260\">ometati lijekove za razrje\u0111ivanje krvi,<\/strong> potencijalno smanjuju\u0107i njihovu u\u010dinkovitost.<sup><span style=\"color: #ff6600;\">[3]<\/span><\/sup><\/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_lijekovi_stupaju_medusobno_djeluju_s_vitaminom_K\"><\/span>Koji lijekovi stupaju me\u0111usobno djeluju s vitaminom K?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prilikom uzimanja odre\u0111enih lijekova potrebno je pa\u017eljivo pratiti unos vitamina K jer mo\u017ee smanjiti njihovu u\u010dinkovitost. Suprotno tome, neki lijekovi mogu smanjiti razinu vitamina K u tijelu. Koji su to?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Varfarin<\/strong> i sli\u010dni <strong>lijekovi za razrje\u0111ivanje krvi<\/strong> na recept (antagonisti vitamina K) \u2013 vitamin K mo\u017ee smanjiti u\u010dinkovitost tih lijekova, \u0161to dovodi do pove\u0107anog zgru\u0161avanja krvi. Me\u0111utim, to se ne odnosi na heparin ili niskomolekularne heparine, koji ne zahtijevaju ograni\u010denje vitamina K.<\/li>\n\n\n\n<li><strong>Sekvestranti \u017eu\u010dne kiseline,<\/strong> vrsta <a href=\"https:\/\/gymbeam.hr\/blog\/sto-uzrokuje-visoki-kolesterol-i-kako-ga-mozete-sniziti\/\" target=\"_blank\" rel=\"noreferrer noopener\">lijekova za sni\u017eavanje kolesterola<\/a>&nbsp;\u2013 smanjuju upijanje \u017eu\u010dne kiseline, \u0161to zauzvrat utje\u010de na upijanje vitamina K. To mo\u017ee rezultirati ni\u017eim razinama vitamina K u tijelu.<\/li>\n\n\n\n<li><strong>Orlistat,<\/strong> <a href=\"https:\/\/gymbeam.hr\/blog\/ozempic-wegovy-i-drugi-lijekovi-za-mrsavljenje-kako-djeluju-i-za-koga-su-prikladni\/\" target=\"_blank\" rel=\"noreferrer noopener\">lijek za mr\u0161avljenje<\/a> \u2013 smanjuje upijanje masti iz hrane. Budu\u0107i da je vitamin K topljiv u mastima, to mo\u017ee dovesti do ni\u017eeg unosa vitamina.<\/li>\n\n\n\n<li><strong>Antibiotici<\/strong>, koji uklanjaju bakterije u probavnom sustavu \u2013 neki antibiotici tako\u0111er mogu uni\u0161titi korisne bakterije koje proizvode vitamin K. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[16]<\/span><\/mark><\/sup><\/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.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1435001676-1124x749.jpg\" alt=\"Vitamin K me\u0111usobno djeluje s varfarinom i antibioticima.\" class=\"wp-image-673471\" title=\"Vitamin K me\u0111usobno djeluje s varfarinom i antibioticima.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1435001676-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1435001676-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1435001676-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1435001676-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Gdje_mozemo_dobiti_vitamin_K\"><\/span>Gdje mo\u017eemo dobiti vitamin K?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ve\u0107 smo spomenuli glavne izvore vitamina K. Sad pogledajmo pobli\u017ee koje namirnice sadr\u017ee razli\u010dite oblike vitamina K, njihov sadr\u017eaj vitamina i najbolje izvore u prehrani.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koje su namirnice dobar izvor vitamina K1?<\/h3>\n\n\n\n<p>Op\u0107enito, vitamin K1 nalazi se u <strong>hrani biljnog porijekla.<\/strong> Evo nekih od najbogatijih izvora:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Lisnato zeleno povr\u0107e<\/strong> \u2013 najve\u0107i sadr\u017eaj vitamina K nalazi se u <strong>\u0161pinatu, kelju, salati<\/strong> i <strong>kupusu.<\/strong> Tako\u0111er mo\u017eete iskoristiti <a href=\"https:\/\/gymbeam.hr\/bio-spinat-prah-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">\u0161pinat<\/a>&nbsp;ili <a href=\"https:\/\/gymbeam.hr\/bio-kale-prah-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">kelj u prahu<\/a> u kuhanju, pe\u010denju ili <a href=\"https:\/\/gymbeam.hr\/blog\/kako-napraviti-zdrav-i-hranjiv-smoothie-korak-po-korak\/\" target=\"_blank\" rel=\"noreferrer noopener\">smoothiejima<\/a>. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[10]<\/span><\/mark><\/sup><\/li>\n\n\n\n<li><p data-start=\"2178\" data-end=\"2229\"><strong data-start=\"2178\" data-end=\"2204\">Krsta\u0161ice,<\/strong> kao \u0161to je <strong data-start=\"2214\" data-end=\"2226\">brokula<\/strong>.<\/p><\/li>\n\n\n\n<li><p data-start=\"2233\" data-end=\"2315\"><strong data-start=\"2233\" data-end=\"2254\">Divlje zelene biljke<\/strong>, uklju\u010duju\u0107i <strong data-start=\"2266\" data-end=\"2312\">koprivu, li\u0161\u0107e masla\u010dka <\/strong>i <strong data-start=\"2266\" data-end=\"2312\">medvje\u0111i luk<\/strong>.<\/p><\/li>\n\n\n\n<li><p data-start=\"2319\" data-end=\"2392\"><strong data-start=\"2319\" data-end=\"2347\">Bilje <\/strong>koje se upotrebljava kao <strong data-start=\"2319\" data-end=\"2347\">za\u010dini,<\/strong> poput <strong data-start=\"2357\" data-end=\"2389\">ma\u017eurana, bosiljka <\/strong>i <strong data-start=\"2357\" data-end=\"2389\">aromati\u010dno bilje.<\/strong><\/p><\/li>\n\n\n\n<li><p data-start=\"2396\" data-end=\"2497\"><strong data-start=\"2396\" data-end=\"2414\">Biljna ulja<\/strong> \u2013 <strong data-start=\"2417\" data-end=\"2453\">sojino, repi\u010dino <\/strong>i <strong data-start=\"2417\" data-end=\"2453\">maslinovo ulje <\/strong>najbogatiji su izvori vitamina K.<\/p><\/li>\n\n\n\n<li><p data-start=\"2501\" data-end=\"2569\">Odre\u0111eni <strong data-start=\"2501\" data-end=\"2517\">ora\u0161asti plodovi,<\/strong> uklju\u010duju\u0107i <a href=\"https:\/\/gymbeam.hr\/indijski-orascici-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>indijske ora\u0161\u010di\u0107e<\/strong><\/a><strong data-start=\"2529\" data-end=\"2566\">, pinjole <\/strong>ili <strong data-start=\"2529\" data-end=\"2566\"><a href=\"https:\/\/gymbeam.hr\/ljesnjaci-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">lje\u0161njake<\/a>.<\/strong><\/p><\/li>\n\n\n\n<li><p data-start=\"2573\" data-end=\"2664\"><strong data-start=\"2573\" data-end=\"2583\">Vo\u0107e<\/strong> \u2013 <a href=\"https:\/\/gymbeam.hr\/liofilizirane-borovnice-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>borovnice<\/strong><\/a><strong data-start=\"2586\" data-end=\"2619\">, kivi <\/strong>i <strong data-start=\"2586\" data-end=\"2619\">gro\u017e\u0111e<\/strong> sadr\u017ee zna\u010dajne koli\u010dine vitamina K. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[10]<\/span><\/mark><\/sup><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ukratko, gotovo svako povr\u0107e ili vo\u0107e mo\u017ee sadr\u017eavati ne\u0161to vitamina K. Isto vrijedi i za ulja, ora\u0161aste plodove i sjemenke. Me\u0111utim, gore navedene namirnice imaju najve\u0107e koncentracije. Ako netko treba ograni\u010diti unos vitamina K, mo\u017eda \u0107e biti potrebna jo\u0161 detaljnija analiza prehrane.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sadr\u017eaj vitamina K u hrani tako\u0111er mo\u017ee varirati ovisno o dobi, metodama uzgoja i klimatskim uvjetima.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/sk_frenchtoast_062022_23_2_optimized_4000-1124x749.jpg\" alt=\"Izvori vitamina K1\" class=\"wp-image-673455\" title=\"Izvori vitamina K1\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/sk_frenchtoast_062022_23_2_optimized_4000-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/sk_frenchtoast_062022_23_2_optimized_4000-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/sk_frenchtoast_062022_23_2_optimized_4000-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/sk_frenchtoast_062022_23_2_optimized_4000-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Kako kuhanje i sun\u010deva svjetlost utje\u010du na sadr\u017eaj vitamina K1?<\/h4>\n\n\n\n<p>Mo\u017eda se pitate uni\u0161tavamo li nenamjerno dio vitamina K u hrani. Da je tako, bila bi prava \u0161teta. Istina je da odre\u0111ene metode kuhanja mogu smanjiti razinu vitamina K, ali sre\u0107om, postoje jednostavni na\u010dini da se to sprije\u010di.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dobra je vijest da <strong>redovito kuhanje<\/strong> ne <strong>uni\u0161tava<\/strong> zna\u010dajno vitamin K u hrani \u2013 ili u najboljem slu\u010daju, samo u minimalnoj mjeri. Me\u0111utim, <strong>dugotrajno zagrijavanje na temperaturama iznad 185 \u00b0C<\/strong> mo\u017ee smanjiti njegov sadr\u017eaj. To se mo\u017ee dogoditi, na primjer, tijekom <strong>pe\u010denja.<\/strong> Prema istra\u017eivanju, sadr\u017eaj vitamina K mo\u017ee se smanjiti za <strong>otprilike 15 %<\/strong> ako se izlo\u017ei toj temperaturi <strong>vi\u0161e od 40 minuta<\/strong>. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[10]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iako toplina nema veliki utjecaj na vitamin K, on \u200b\u200bje vrlo osjetljiv na sun\u010devu svjetlost. To je posebno va\u017eno kad su u pitanju ulja jer se ona \u010desto ne skladi\u0161te pravilno. Biste li vjerovali <strong>da, ako je ulje izlo\u017eeno dnevnom svjetlu samo dva dana, njegov sadr\u017eaj vitamina K mo\u017ee pasti za 46 \u2013 87 %? <\/strong>Kako biste to sprije\u010dili, ulja treba \u010duvati u <strong>tamnim posudama<\/strong> i po mogu\u0107nosti ih dr\u017eati na <strong>tamnom mjestu.<\/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\">Sadr\u017eaj vitamina K1 u raznim namirnicama<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Namirnica<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Sadr\u017eaj vitamina K1 na 100 g<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0160arena blitva<\/td><td class=\"has-text-align-center\" data-align=\"center\">830 \u00b5g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0160pinat<\/td><td class=\"has-text-align-center\" data-align=\"center\">483 \u00b5g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kelj<\/td><td class=\"has-text-align-center\" data-align=\"center\">390 \u00b5g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Brokula<\/td><td class=\"has-text-align-center\" data-align=\"center\">102 \u00b5g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rimska salata<\/td><td class=\"has-text-align-center\" data-align=\"center\">83 \u00b5g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u017euran (su\u0161eni)<\/td><td class=\"has-text-align-center\" data-align=\"center\">622 \u00b5g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bosiljak (su\u0161eni)<\/td><td class=\"has-text-align-center\" data-align=\"center\">1710 \u00b5g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sojino ulje<\/td><td class=\"has-text-align-center\" data-align=\"center\">184 \u00b5g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Repi\u010dino ulje<\/td><td class=\"has-text-align-center\" data-align=\"center\">71 \u00b5g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Maslinovo ulje<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 \u00b5g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Lje\u0161njaci<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 \u00b5g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Borovnice<\/td><td class=\"has-text-align-center\" data-align=\"center\">19 \u00b5g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Maline<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 \u00b5g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[18]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koje namirnice sadr\u017ee vitamin K2?<\/h3>\n\n\n\n<p>Kao \u0161to je ranije spomenuto, vitamin K2 ima dva glavna izvora. <strong>Proizvode ga bakterije u na\u0161em crijevnom mikrobiomu<\/strong>, a tako\u0111er se mo\u017ee dobiti iz <strong>hrane.<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Fermentirana hrana<\/strong> posebno je bogata vitaminom K2 budu\u0107i da nastaje bakterijskom fermentacijom. Tijekom tog procesa, specifi\u010dni korisni mikroorganizmi pretvaraju \u0161e\u0107ere i druge hranjive tvari u korisne spojeve, <strong>uklju\u010duju\u0107i vitamin K.<\/strong> Me\u0111utim, ne proizvode sve bakterije vitamin K, tako da koli\u010dina ovisi o sojevima upotrijebljenim u fermentaciji.<\/li>\n\n\n\n<li>Vitamin K2 mo\u017ee se prona\u0107i u <strong>fermentiranom kupusu<\/strong> (kiselom kupusu), <a href=\"https:\/\/gymbeam.hr\/kimchi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>kimchiju<\/strong><\/a> ili <strong>kombuchi. <\/strong><strong>Japansko<\/strong> jelo <strong>natto<\/strong> posebno je bogato vitaminom K2, a istra\u017eivanja sugeriraju da je redovita konzumacija nattoa povezana s manjim rizikom od osteoporoze. <sup><mark class=\"has-inline-color has-orange-color\">[7,9]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>Sir<\/strong> je tako\u0111er dobar izvor vitamina K2, jer se proizvodi fermentacijom. Istra\u017eivanja pokazuju da otprilike pola unosa vitamina K2 u tipi\u010dnoj mje\u0161ovitoj prehrani dolazi iz sira. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[10]<\/span><\/mark><\/sup><\/li>\n\n\n\n<li><strong>Jetra<\/strong> i <strong>proizvodi od jetre<\/strong> sadr\u017ee velike koli\u010dine vitamina K2.<\/li>\n\n\n\n<li>Ostali <strong>proizvodi \u017eivotinjskog porijekla<\/strong> \u2013 uklju\u010duju\u0107i meso, prera\u0111eno meso i jaja. Budu\u0107i da \u017eivotinje tako\u0111er sintetiziraju vitamin K2 u svojim crijevima, on se nakuplja u njihovim tkivima. Osim toga, crijevne bakterije kod \u017eivotinja mogu <strong>pretvoriti<\/strong> vitamin K1 iz hrane biljnog porijekla <strong>u vitamin K2<\/strong> (MK-4, na primjer). Zbog toga pile\u0107e meso i jaja mogu opskrbiti na\u0161e tijelo tim vitaminom.<\/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\">Sadr\u017eaj vitamina K2 u raznim namirnicama<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Namirnica<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Sadr\u017eaj vitamina K2 na 100 g<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Sir i mlije\u010dni proizvodi<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,1 \u2013 94 \u00b5g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Jetra<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,3 \u2013 369 \u00b5g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kiseli kupus<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 \u00b5g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Natto<\/td><td class=\"has-text-align-center\" data-align=\"center\">350 \u2013 1000 \u00b5g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.hr\/pileca-prsa-u-salamuri-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Piletina<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">5,8 \u2013 60 \u00b5g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Jaja<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 \u2013 30 \u00b5g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[3]<\/span><\/mark><\/sup><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/IMG_6831_optimized_4000-1124x749.jpeg\" alt=\"Izvori vitamina K2\" class=\"wp-image-673487\" title=\"Izvori vitamina K2\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/IMG_6831_optimized_4000-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/IMG_6831_optimized_4000-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/IMG_6831_optimized_4000-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/IMG_6831_optimized_4000-2048x1365.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=\"Tko_moze_imati_koristi_od_nadopune_vitamina_K\"><\/span>Tko mo\u017ee imati koristi od nadopune vitamina K?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Do sada znate da <strong>novoro\u0111en\u010dad,<\/strong> osobe s <strong>posebnim zdravstvenim problemima<\/strong> i one <strong>koje uzimaju odre\u0111ene lijekove<\/strong> mogu zahtijevati nadopunu vitamina K. U tim slu\u010dajevima lije\u010dnik utvr\u0111uje potrebu za nadopunom i osigurava pravilno doziranje. Ali \u0161to je sa <strong>zdravim osobama?<\/strong> Tko bi trebao uzeti u obzir uzimanje nadopune vitamina K kao dio svoje rutine?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Osobe s <strong>nedovoljnim unosom vitamina K u prehrani<\/strong> \u2013 to mo\u017ee uklju\u010divati <a href=\"https:\/\/gymbeam.hr\/blog\/vegetarijanstvo-prednosti-i-nedostaci-prehrane-bez-mesa\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vegetarijance<\/strong><\/a>&nbsp;i <a href=\"https:\/\/gymbeam.hr\/blog\/koji-hranjivi-sastojci-najvise-nedostaju-veganima-i-kako-da-ih-nadopune\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vegane<\/strong><\/a><strong>,<\/strong> koji konzumiraju manje vitamina K2, kao i one koji su na <a href=\"https:\/\/gymbeam.hr\/blog\/ketogena-dijeta-istina-o-mrsavljenju-bez-ugljikohidrata\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>keto dijeti<\/strong><\/a>, koji mo\u017eda ne\u0107e dobiti dovoljno vitamina K1 zbog ograni\u010denog unosa vo\u0107a, povr\u0107a i hrane biljnog porijekla.<\/li>\n\n\n\n<li>Osobe s<strong> dugoro\u010dno niskim unosom kalorija<\/strong> \u2013 ograni\u010dena prehrana \u010desto dovodi do ni\u017eeg ukupnog unosa hranjivih tvari.<\/li>\n\n\n\n<li><strong>Sporta\u0161i<\/strong> \u2013 zbog ve\u0107ih potreba za hranjivim tvarima i <strong>pove\u0107anog optere\u0107enja njihovog mi\u0161i\u0107no-ko\u0161tanog sustava,<\/strong> mogli bi imati koristi od uloge vitamina K u zdravlju kostiju.<\/li>\n\n\n\n<li>Oni koji \u017eele <strong>sprije\u010diti osteoporozu<\/strong> \u2013 u ovom slu\u010daju, <a href=\"https:\/\/gymbeam.hr\/vitamin-d3-k1-k2-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">kombinacija vitamina K2 i D3<\/a> posebno je korisna.<\/li>\n\n\n\n<li>Osobe zabrinute za <strong>zdravlje kardiovaskularnog sustava.<\/strong><\/li>\n\n\n\n<li><strong>\u017dene u postmenopauzi<\/strong> \u2013 ova skupina ima ve\u0107i rizik od osteoporoze.<\/li>\n\n\n\n<li>Osobe koje uzimaju <strong>visoke doze kalcija<\/strong> ili <strong>vitamina D<\/strong> \u2013 vitamin K poma\u017ee u ravnote\u017ei tih hranjivih tvari u tijelu i osigurava njihovu pravilnu funkciju.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/cz_jakub_enzl_032023_04_4000-1124x843.jpg\" alt=\"Tko bi trebao uzeti u obzir nadopunu vitamina K?\" class=\"wp-image-673503\" title=\"Tko bi trebao uzeti u obzir nadopunu vitamina K?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/cz_jakub_enzl_032023_04_4000-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/cz_jakub_enzl_032023_04_4000-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/cz_jakub_enzl_032023_04_4000-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/cz_jakub_enzl_032023_04_4000-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koji_je_preporuceni_dnevni_unos_vitamina_K\"><\/span>Koji je preporu\u010deni dnevni unos vitamina K<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Europska agencija za sigurnost hrane (EFSA):<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>70 \u00b5g<\/strong> za zdrave odrasle osobe, uklju\u010duju\u0107i trudnice i dojilje<\/li>\n<\/ul>\n\n\n\n<p><strong>Njema\u010dko nutricionisti\u010dko dru\u0161tvo (DACH):<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>70 \u00b5g za mu\u0161karce<\/strong><\/li>\n\n\n\n<li><strong>60 \u00b5g za \u017eene<\/strong>, uklju\u010duju\u0107i trudnice i dojilje <sup><mark class=\"has-inline-color has-orange-color\">[3,15]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Radi jednostavnosti, te preporu\u010dene vrijednosti temelje se na filokinonu (vitamin K1). Me\u0111utim, u praksi ukupni unos vitamina K uklju\u010duje i menakinon (vitamin K2).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas zanimaju u\u010dinci i prednosti drugih vitamina, pogledajte na\u0161 \u010dlanak <a 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\"><strong>Potpuni vodi\u010d za vitamine: njihove funkcije, simptomi nedostatka i preporu\u010deni unos.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_smo_naucili\"><\/span>\u0160to smo nau\u010dili?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vitaminu K mo\u017eda se ne pridaje toliko pa\u017enje kao vitaminima D ili C, ali on igra klju\u010dnu ulogu u na\u0161im tijelima, posebno u <strong>zgru\u0161avanju krvi, zdravlju kostiju<\/strong> i <strong>za\u0161titi krvo\u017eilnog sustava.<\/strong> Osiguravanje odgovaraju\u0107eg unosa i <strong>K1<\/strong> i <strong>K2<\/strong> klju\u010dno je za optimalno zdravlje. Najbolji na\u010din za dobivanje vitamina K jest putem <strong>uravnote\u017eene<\/strong> i <strong>raznolike prehrane.<\/strong> <strong>Lisnato zeleno povr\u0107e<\/strong> osigurava vitamin K1, dok <strong>fermentirana hrana<\/strong> i <strong>proizvodi \u017eivotinjskog porijekla<\/strong> opskrbljuju vitaminom K2. Ako je potrebno, dodaci prehrani mogu pomo\u0107i u odr\u017eavanju zdravih razina, omogu\u0107uju\u0107i vam da u potpunosti iskoristite taj esencijalni vitamin.<\/p>\n\n\n\n<p>Vitamin K je neophodan \u2013 pro\u0161irite vijest! Ne zadr\u017eavajte ove informacije za sebe \u2013 podijelite ih sa svojim prijateljima i obitelji kako bi i oni mogli saznati za dobrobiti vitamina K!<\/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\/vitamini\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.hr\/ulja\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tOils\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 K \u010desto povezujemo samo s lijekom za razrje\u0111ivanje krvi varfarinom. Me\u0111utim, osim svoje uloge u zgru\u0161avanju krvi, igra klju\u010dnu ulogu u \u010dvrsto\u0107i kostiju i ima dodatne prednosti. Koje su to prednosti, gdje ga mo\u017eemo prona\u0107i i kako se vitamin K1 razlikuje od vitamina K2? Ovaj \u010dlanak otkriva sve.<\/p>\n","protected":false},"author":156,"featured_media":673547,"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":[135],"tags":[6500,7352,7562,7634,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-709643","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-dodaci-prehrani-hr","9":"tag-prehrana-hr","10":"tag-vitamini-hr","11":"tag-zdrav-nacin-zivota-hr","12":"tag-zdravlje-hr","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Vitamin K: jedinstveni vitamin s iznena\u0111uju\u0107im zdravstvenim prednostima - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Vitamin K vrijedan je pa\u017enje, i to ne samo u svrhu razrje\u0111ivanja krvi. Blagotvorno djeluje na srce, a vitamini K2 i D3 pospje\u0161uju zdravlje kostiju. Koji su njegovi izvori?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/vitamin-k2-nepoznati-vitamin-s-mnogo-pozitivnih-ucinaka-za-zdravlje\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Vitamin K: jedinstveni vitamin s iznena\u0111uju\u0107im zdravstvenim prednostima - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Vitamin K vrijedan je pa\u017enje, i to ne samo u svrhu razrje\u0111ivanja krvi. Blagotvorno djeluje na srce, a vitamini K2 i D3 pospje\u0161uju zdravlje kostiju. 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