{"id":711042,"date":"2025-03-19T17:27:05","date_gmt":"2025-03-19T16:27:05","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=711042"},"modified":"2025-03-19T17:27:05","modified_gmt":"2025-03-19T16:27:05","slug":"vitamin-k-edinstven-vitamin-s-presenetljivimi-koristmi-za-zdravje","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/vitamin-k-edinstven-vitamin-s-presenetljivimi-koristmi-za-zdravje\/","title":{"rendered":"Vitamin K: Edinstven vitamin s presenetljivimi koristmi za zdravje"},"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.si\/blog\/vitamin-k-edinstven-vitamin-s-presenetljivimi-koristmi-za-zdravje\/#Kaj_je_vitamin_K\" title=\"Kaj je vitamin K?\">Kaj 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.si\/blog\/vitamin-k-edinstven-vitamin-s-presenetljivimi-koristmi-za-zdravje\/#Kaksna_je_razlika_med_vitaminoma_K1_in_K2\" title=\"Kak\u0161na je razlika med vitaminoma K1 in K2?\">Kak\u0161na je razlika med vitaminoma K1 in 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.si\/blog\/vitamin-k-edinstven-vitamin-s-presenetljivimi-koristmi-za-zdravje\/#Kaksne_so_zdravstvene_koristi_vitamina_K\" title=\"Kak\u0161ne so zdravstvene koristi vitamina K?\">Kak\u0161ne so zdravstvene koristi 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.si\/blog\/vitamin-k-edinstven-vitamin-s-presenetljivimi-koristmi-za-zdravje\/#Kaj_se_zgodi_pri_pomanjkanju_vitamina_K_in_kdo_je_ogrozen\" title=\"Kaj se zgodi pri pomanjkanju vitamina K in kdo je ogro\u017een?\">Kaj se zgodi pri pomanjkanju vitamina K in kdo je ogro\u017een?<\/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.si\/blog\/vitamin-k-edinstven-vitamin-s-presenetljivimi-koristmi-za-zdravje\/#Ali_ima_prekomeren_vnos_vitamina_K_nezazeljene_ucinke\" title=\"Ali ima prekomeren vnos vitamina K neza\u017eeljene u\u010dinke?\">Ali ima prekomeren vnos vitamina K neza\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.si\/blog\/vitamin-k-edinstven-vitamin-s-presenetljivimi-koristmi-za-zdravje\/#Katera_zdravila_medsebojno_delujejo_z_vitaminom_K\" title=\"Katera zdravila medsebojno delujejo z vitaminom K?\">Katera zdravila medsebojno delujejo z 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.si\/blog\/vitamin-k-edinstven-vitamin-s-presenetljivimi-koristmi-za-zdravje\/#Kje_lahko_dobimo_vitamin_K\" title=\"Kje lahko dobimo vitamin K?\">Kje lahko dobimo 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.si\/blog\/vitamin-k-edinstven-vitamin-s-presenetljivimi-koristmi-za-zdravje\/#Kdo_ima_lahko_koristi_od_dopolnjevanja_vitamina_K\" title=\"Kdo ima lahko koristi od dopolnjevanja vitamina K?\">Kdo ima lahko koristi od dopolnjevanja 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.si\/blog\/vitamin-k-edinstven-vitamin-s-presenetljivimi-koristmi-za-zdravje\/#Kaksen_je_priporoceni_dnevni_vnos_vitamina_K\" title=\"Kak\u0161en je priporo\u010deni dnevni vnos vitamina K?\">Kak\u0161en je priporo\u010deni dnevni vnos 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.si\/blog\/vitamin-k-edinstven-vitamin-s-presenetljivimi-koristmi-za-zdravje\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Vitamin K<\/strong> je nekak\u0161en <strong>neopevan junak<\/strong> med vitamini. Pogosto ga spregledamo, vendar brez njega ne bi mogli pre\u017eiveti. Ali ste vedeli, da lahko brez njega tudi najmanj\u0161a po\u0161kodba povzro\u010di izkrvavitev? Ena od njegovih glavnih vlog je <strong>strjevanje krvi.<\/strong> Mnogi ljudje se zato zanj zanimajo \u0161ele, ko jim zdravnik predpi\u0161e <strong>zdravila za red\u010denje krvi.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar to \u0161e zdale\u010d ni njegova edina funkcija. Danes bomo raziskali druge <strong>vitalne procese,<\/strong> pri katerih ima pomembno vlogo, katera \u017eivila so najbogatej\u0161a z vitaminom K in zakaj imajo Japonci s prehrano, bogato s fermentirano hrano, <strong>manj\u0161e tveganje za osteoporozo. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" 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\">V tem \u010dlanku boste izvedeli ve\u010d o vplivu 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=\"#blood-clotting\" style=\"border-radius:0px\">Strjevanje 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=\"#bones\" 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=\"#cardiovascular-health\" style=\"border-radius:0px\">Zdravje srca in o\u017eilja<\/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=\"Kaj_je_vitamin_K\"><\/span>Kaj je vitamin K?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Vitamin K<\/strong> je eden od <strong>esencialnih vitaminov, topnih v ma\u0161\u010dobah<\/strong> (drugi vklju\u010dujejo <a href=\"https:\/\/gymbeam.si\/vitamin-d\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vitamin D<\/strong><\/a>, <strong><a href=\"https:\/\/gymbeam.si\/vitamin-a\" target=\"_blank\" rel=\"noreferrer noopener\">A<\/a><\/strong> in <a href=\"https:\/\/gymbeam.si\/vitamin-e\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>E<\/strong><\/a>). V primerjavi z drugimi vitamini je pogosto potisnjen na stran in se o njem ne govori veliko. To je \u0161koda, ker ta vitamin dobesedno pomaga <strong>dr\u017eati na\u0161a telesa skupaj.<\/strong> Ima pomembno vlogo pri klju\u010dnih funkcijah, kot je pomo\u010d pri ohranjanju <strong>mo\u010dnih<\/strong> in <strong>vzdr\u017eljivih kosti<\/strong> in omogo\u010da <strong>strjevanje krvi.<\/strong> V praksi to pomeni, da se rana, ko se po\u0161kodujemo, zaceli in prepre\u010di, da bi telo izgubilo preve\u010d krvi. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Morda boste presene\u010deni, ko boste izvedeli, da se izraz vitamin K ne nana\u0161a samo na eno snov. Pravzaprav gre za <strong>skupino spojin<\/strong> s podobnimi strukturami. V prehrani nas najbolj zanimata dve glavni obliki: <strong>vitamin K1 (filokinon)<\/strong> in <strong>vitamin K2 (menakinon).<\/strong> Da bi bila stvar \u0161e nekoliko bolj zapletena, ima vitamin K2 <strong>ve\u010d podtipov,<\/strong> zlasti <strong>MK-4, MK-7, MK-8, MK-9<\/strong> in druge.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Obstaja tudi <strong>vitamin K3 (menadion),<\/strong> vendar to ni kon\u010dna aktivna oblika vitamina. Primarno je vmesni produkt v presnovi vitamina K. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/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=\"Kaj je vitamin K?\" class=\"wp-image-673342\" title=\"Kaj 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=\"Kaksna_je_razlika_med_vitaminoma_K1_in_K2\"><\/span>Kak\u0161na je razlika med vitaminoma K1 in K2?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Omenili smo \u017ee, da se ti dve obliki vitamina K razlikujeta po svoji strukturi. Vendar pa je klju\u010dna razlika v <strong>njunem izvoru.<\/strong> Poleg tega je ena oblika bolj <strong>biolo\u0161ko razpolo\u017eljiva<\/strong> in jo telo la\u017eje <strong>uporabi <\/strong>kot drugo.<\/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>Pribli\u017eno <strong>75\u201390%<\/strong> vitamina K, ki ga zau\u017eijemo, je v obliki vitamina K1, znanega kot <strong>filokinon.<\/strong> Najdemo ga predvsem v <strong>rastlinskih \u017eivilih,<\/strong> z najvi\u0161jimi koncentracijami v <strong>listnati zeleni zelenjavi<\/strong> (kot so \u0161pina\u010da, ohrovt, zelje itd.). Prisoten je tudi v rastlinskih <a href=\"https:\/\/gymbeam.si\/olja\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>oljih<\/strong><\/a> in nekaterih <a href=\"https:\/\/gymbeam.si\/orescki-in-semena\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>ore\u0161\u010dkih<\/strong><\/a>. Kasneje bomo razpravljali o najbolj\u0161ih virih hrane in o tem, koliko vitamina K vsebujejo. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[10]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar pa ima ta oblika eno veliko pomanjkljivost &#8211; telo jo relativno <strong>te\u017eko absorbira.<\/strong> V rastlinah je vitamin K1 tesno vezan na kloroplaste (celi\u010dne strukture, odgovorne za fotosintezo). Posledi\u010dno se absorbira le <strong>pribli\u017eno 5 &#8211; 10%<\/strong> prehranskega vitamina K1. Na sre\u010do lahko zdru\u017eevanje teh \u017eivil z <a href=\"https:\/\/gymbeam.si\/blog\/zdrave-in-nezdrave-mascobe-katera-zivila-jesti-in-katerim-se-izogibati\/\" target=\"_blank\" rel=\"noreferrer noopener\">ma\u0161\u010dobami<\/a> pove\u010da absorpcijo do <strong>trikrat.<\/strong> V praksi to pomeni, da lahko kapanje solate z \u017elico olj\u010dnega olja ali potresenje s semeni znatno pove\u010da vnos vitamina K1. Naju\u010dinkovitej\u0161i na\u010din za pridobivanje biolo\u0161ko razpolo\u017eljivega filokinona je s <a href=\"https:\/\/gymbeam.si\/vitamin-d3-k1-k2-forte-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">prehranskimi dopolnili<\/a>. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" 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=\"Absorpcija vitamina K1\" class=\"wp-image-673358\" title=\"Absorpcija 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.com\/vitamin-k2-menaquinone-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Menakinon<\/a> je precej edinstven v svojem izvoru &#8211; <strong>proizvajajo ga bakterije, vklju\u010dno s tistimi<\/strong> v na\u0161em prebavnem sistemu. Da, tako je &#8211; <strong>koristni mikroorganizmi,<\/strong> ki sestavljajo na\u0161 <a href=\"https:\/\/gymbeam.si\/blog\/mikrobiom-kaj-je-in-kako-lahko-zdravje-crevesja-vpliva-na-vaso-fizicno-in-dusevno-pripravljenost\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u010drevesni mikrobiom<\/strong><\/a>, so sposobni 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 med <strong>fermentacijo<\/strong> ustvarjajo tudi vitamin K2, zato so <strong>fermentirana \u017eivila,<\/strong> kot so natto (fermentirana soja) in vlo\u017eena zelenjava, odli\u010dni viri. Poleg tega nekatere bakterije v \u010drevesju \u017eivali pretvorijo vitamin K1 v vitamin K2, zlasti podtip MK-4. Zato <strong>lahko tudi \u017eivila \u017eivalskega izvora<\/strong> slu\u017eijo kot dober vir vitamina K2. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/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 razliko od vitamina K1 je menakinon bolj <strong>biolo\u0161ko uporaben<\/strong> in ga telo <strong>bolje absorbira.<\/strong> Vendar pa je stopnja absorpcije odvisna od specifi\u010dnega podtipa menakinona &#8211; MK-7 se najbolj u\u010dinkovito absorbira. To velja tako za prehranske vire kot za dopolnila, pri \u010demer slednji ponujajo skoraj popolno absorpcijo zau\u017eitega odmerka. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" 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=\"Absorpcija 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>Kljub svojemu imenu ta spojina dejansko ni vitamin. Menadion se uvr\u0161\u010da med <strong data-start=\"126\" data-end=\"140\">provitamine,<\/strong> kar pomeni, da se v telesu preoblikuje, da postane aktivni vitamin. Natan\u010dneje, slu\u017ei kot vmesni produkt v procesu, kjer se vitamin K1 (filokinon) pretvori v MK-4 (vrsta vitamina K2). V tem procesu se filokinon najprej pretvori v menadion, ki se nato pretvori v MK-4. Vendar pa je pri ljudeh ta pretvorba <strong data-start=\"500\" data-end=\"539\">neu\u010dinkovita<\/strong> in slabo razumljena, medtem ko se zdi, da je pri \u017eivalih u\u010dinkovitej\u0161a. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" 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>Menadione je bil neko\u010d sinteti\u010dno proizveden in uporabljen v prehranskih dopolnilih, saj so raziskovalci sprva verjeli, da bi lahko slu\u017eil kot u\u010dinkovita alternativa vitaminoma K1 in K2. Vendar pa ni delovalo po pri\u010dakovanjih in je celo povzro\u010dilo zdravstvene zaplete. Posledi\u010dno se v sodobnih prehranskih dopolnilih ne uporablja ve\u010d.<\/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\">Hiter povzetek klju\u010dnih razlik med oblikami 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\">Poreklo<\/td><td class=\"has-text-align-center\" data-align=\"center\">Rastlinska osnova<\/td><td class=\"has-text-align-center\" data-align=\"center\">Bakterijski \/ MK-4 nastane iz pretvorbe filokinona<\/td><td class=\"has-text-align-center\" data-align=\"center\">Vmesni produkt pri pretvorbi vitamina K1 v K2 \/ sinteti\u010dni<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Viri<\/td><td class=\"has-text-align-center\" data-align=\"center\">Rastlinska \u017eivila, prehranska dopolnila<\/td><td class=\"has-text-align-center\" data-align=\"center\">Fermentirana \u017eivila, \u017eivila \u017eivalskega izvora, proizvodnja \u010drevesnih bakterij, prehranska dopolnila<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ni ga mogo\u010de najti v hrani ali dopolnilih, neprimeren za dopolnjevanje<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Primarne funkcije v telesu<\/td><td class=\"has-text-align-center\" data-align=\"center\">Strjevanje krvi<\/td><td class=\"has-text-align-center\" data-align=\"center\">Gradnja kosti, zdravje srca in o\u017eilja<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Biodostopnost<\/td><td class=\"has-text-align-center\" data-align=\"center\">Nizka (5 &#8211; 10% absorpcija iz hrane, pove\u010da se pri u\u017eivanju z ma\u0161\u010dobami), dobra absorpcija iz dopolnil<\/td><td class=\"has-text-align-center\" data-align=\"center\">Skoraj popolnoma se absorbira iz hrane in dopolnil<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ni primeren za dopolnjevanje<\/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\">Katera oblika vitamina K je bolj\u0161a?<\/h3>\n\n\n\n<p>Vsekakor bi bilo la\u017eje, \u010de bi bila ena oblika vitamina K u\u010dinkovitej\u0161a in koristnej\u0161a, da bi se lahko v na\u0161i prehrani osredoto\u010dili nanjo. \u017dal ni tako. Vitamin K1 in K2 v telesu ne delujeta na enak na\u010din in vsak prina\u0161a <strong>razli\u010dne koristi za zdravje.<\/strong> Odli\u010dno se dopolnjujeta in pomembno je, da imamo dovolj obeh.<\/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=\"52267,53743,55579,105022\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaksne_so_zdravstvene_koristi_vitamina_K\"><\/span>Kak\u0161ne so zdravstvene koristi vitamina K?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Lahko smo prepri\u010dani, da vitamin K ni prisoten v na\u0161em telesu samo po naklju\u010dju &#8211; igra klju\u010dno vlogo v \u0161tevilnih procesih, ki nas ohranjajo pri \u017eivljenju. Zanimivo je, da ima vsaka oblika vitamina K svoje specializacije, ki se bolj osredoto\u010dajo na dolo\u010dene funkcije kot druge.<\/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=\"blood-clotting\">1. Omogo\u010da strjevanje krvi<\/h3>\n\n\n\n<p>Vitamin K, zlasti vitamin K1 (filokinon) in MK-4 (vrsta vitamina K2), sta <strong>klju\u010dna igralca pri strjevanju krvi.<\/strong> Ta proces je izjemno pomemben za na\u0161e pre\u017eivetje. Ko sli\u0161ite &#8220;strjevanje krvi&#8221;, lahko takoj pomislite na trombozo in blokirane arterije, ki jih povzro\u010dajo krvni strdki, vendar so to skrajni primeri, ki se pojavijo, ko gre v telesu kaj narobe. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V vsakdanjem \u017eivljenju ima strjevanje krvi ve\u010d klju\u010dnih funkcij, vklju\u010dno s temi pomembnimi:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong data-start=\"1226\" data-end=\"1291\">Prepre\u010devanje prekomerne krvavitve, ko so krvne \u017eile po\u0161kodovane.<\/strong> Tudi manj\u0161a po\u0161kodba bi lahko povzro\u010dila neprekinjeno krvavitev, \u010de telo ne bi moglo tvoriti krvnega strdka na mestu rane.<\/li>\n\n\n\n<li><strong data-start=\"1412\" data-end=\"1446\">Za\u0161\u010dita pred oku\u017ebami.<\/strong> Zaprta rana prepre\u010duje vstop \u0161kodljivih mikroorganizmov v krvni obtok.<\/li>\n\n\n\n<li><strong data-start=\"1529\" data-end=\"1557\">Spodbuja celjenje ran.<\/strong> Krvni strdek deluje kot za\u010dasna pregrada, dokler se po\u0161kodovano tkivo ne obnovi. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[6]<\/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 podpira strjevanje krvi?<\/h4>\n\n\n\n<p>Za tvorbo krvnega strdka, ki zapre po\u0161kodovano krvno \u017eilo, mora potekati ve\u010d klju\u010dnih korakov. Predstavljajte si, da se <strong>urere\u017eete v prst <\/strong>&#8211; va\u0161e telo takoj aktivira svojo re\u0161evalno ekipo. Prva akcija je zo\u017eenje krvnih \u017eil, da upo\u010dasnite pretok krvi. Hkrati <strong>trombociti <\/strong>prisko\u010dijo na mesto po\u0161kodbe in ustvarijo <strong>za\u010dasen zama\u0161ek.<\/strong> Tukaj nastopi <strong>vitamin K.<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vitamin K po\u0161lje signal <strong data-start=\"2177\" data-end=\"2211\">strdilnim (koagulacijskim) faktorjem<\/strong><strong>,<\/strong> da za\u010dnejo svoj del re\u0161evalne operacije. Koagulacijski faktorji so specializirani proteini, ki pomagajo ustvariti trajni zama\u0161ek za zaprtje rane. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[17]<\/mark><\/sup><\/li>\n\n\n\n<li>Vitamin K specifi\u010dno aktivira \u0161tiri koagulacijske faktorje, eden od njih je prothrombin. Ko je aktiviran, se <strong data-start=\"2454\" data-end=\"2469\">protrombin <\/strong>pretvori v <strong data-start=\"2517\" data-end=\"2529\">trombin<\/strong><strong>,<\/strong> ki nato omogo\u010di pretvorbo <strong data-start=\"2572\" data-end=\"2586\">fibrinogena <\/strong>v <strong data-start=\"2592\" data-end=\"2602\">fibrin<\/strong> &#8211; glavno strukturno komponento trajnega strdka. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5,12]<\/mark><\/sup><\/li>\n\n\n\n<li>Na kratko, vitamin K aktivira strdilne faktorje, kar omogo\u010di telesu, da zaklju\u010di proces strjevanja krvi in pravilno zapre rano.<\/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=\"Vloga vitamina K v procesu strjevanja krvi\" 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 zdravila za red\u010denje krvi vplivajo na ta proces?<\/h4>\n\n\n\n<p>Verjetno ste \u017ee sli\u0161ali, da morajo ljudje, ki jemljejo zdravila za red\u010denje krvi, zlasti <strong>Warfarin,<\/strong> spremljati vnos vitamina K, tako iz hrane kot iz prehranskih dopolnil. To je zato, ker <strong>Warfarin in vitamin K v bistvu delujeta nasprotno.<\/strong> Ko nekdo potrebuje zdravila za red\u010denje krvi, to pomeni, da je njegova kri preve\u010d nagnjena k strjevanju, kar pove\u010duje tveganje za nevarne krvne strdke, ki bi lahko blokirali krvne \u017eile. Da bi to prepre\u010dili, zdravniki predpi\u0161ejo Warfarin, ki <strong>zmanj\u0161uje prekomerno strjevanje krvi.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar pa, kot smo \u017ee omenili, vitamin K deluje nasprotno &#8211; <strong>spodbuja strjevanje.<\/strong> \u010ce nekdo zau\u017eije preve\u010d vitamina K, lahko to vpliva na zdravilo in zmanj\u0161a njegovo u\u010dinkovitost. Zato se morajo osebe, ki jemljejo zdravila za red\u010denje krvi, posvetovati s svojim zdravnikom ali nutricionistom glede svoje prehrane in vnosa vitamina K. Zdravnik lahko uporabi test <strong>protrombinski \u010das,<\/strong> da izmeri, koliko \u010dasa traja, da se kri strdi. Skupaj z drugimi testi lahko prilagodi ustrezno zdravljenje in ga spremlja skozi \u010das. Nutricionist pa lahko svetuje, kako vzdr\u017eevati uravnote\u017eeno prehrano, hkrati pa obvladovati vnos vitamina K. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/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=\"bones\">2. Podpira mo\u010d kosti<\/h3>\n\n\n\n<p>Vitamin K je eden od esencialnih mikrohranil, potrebnih za <strong>rast <\/strong>kosti, njihovo <strong>mo\u010d, trpe\u017enost<\/strong> in splo\u0161no zdravje.<strong> <\/strong>Medtem ko vitamin K1 prevladuje pri strjevanju krvi, ima vitamin K2 klju\u010dno vlogo pri ohranjanju mo\u010dnih kosti. Kaj torej ta hranilna snov vsakodnevno po\u010dne za podporo na\u0161emu skeletnemu sistemu?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Telo potrebuje vitamin K za proizvodnjo <strong>osteokalcina,<\/strong> beljakovine, ki jo proizvajajo kostne celice (osteoblasti). Ta beljakovina spodbuja <strong>mineralizacijo kosti,<\/strong> kar zagotavlja njihovo <strong>mo\u010d <\/strong>in <strong>manj\u0161o dovzetnost za zlome.<\/strong> S podpiranjem tega procesa lahko vitamin K pomaga v boju proti osteoporozi (izgubi kostne gostote). <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup><\/li>\n\n\n\n<li>Vitamin K podpira <strong>rast kostnih celic (osteoblastov),<\/strong> ki prispevajo k tvorbi in razvoju kosti.<\/li>\n\n\n\n<li>Upo\u010dasnjuje izgubo kostne mase z <strong>zaviranjem osteoklastov<\/strong> \u2013 celic, ki so odgovorne za razgradnjo kostnega tkiva. \u010ceprav se ta proces naravno odvija vse \u017eivljenje, je do pribli\u017eno 25. do 30. leta starosti uravnote\u017een z nastajanjem novih kosti. Po tej to\u010dki za\u010dne izguba kosti prevladovati nad rastjo kosti. Zato je \u0161e toliko bolj pomembno skrbeti za zdravje kosti, pri \u010demer vitamin K pomaga upo\u010dasniti ta naravni upad. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/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 deluje s kalcijem in vitaminom D?<\/h4>\n\n\n\n<p>Ko gre za gradnjo mo\u010dnih in zdravih kosti, imata <a href=\"https:\/\/gymbeam.si\/vitamin-d\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vitamin D<\/strong><\/a> in <a href=\"https:\/\/gymbeam.si\/kalcij\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>kalcij <\/strong><\/a>enako pomembno vlogo kot vitamin K. <strong>Kalcij <\/strong>je <strong>osnovni <\/strong>gradnik kosti, ki jim daje strukturno mo\u010d. Vendar pa sam ne more dose\u010di kosti. Potrebuje <strong>vitamin D,<\/strong> da omogo\u010di <strong>absorpcijo kalcija iz hrane<\/strong> in spodbudi proizvodnjo osteokalcina, beljakovine, ki pomaga pri vgradnji kalcija v kosti. Ko je <strong>osteokalcin proizveden,<\/strong> nastopi vitamin K, ki ga aktivira in omogo\u010di, da se <strong>kalcij vklju\u010di v kostno tkivo.<\/strong> To sodelovanje med <a href=\"https:\/\/gymbeam.com\/vitamin-d3-k1-k2-forte-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">vitaminoma D in K <\/a>zagotavlja, da se kalcij u\u010dinkovito uporablja za krepitev kosti. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas zanima ve\u010d o tem, kaj povzro\u010da pomanjkanje vitamina D, kak\u0161ne so njegove druge zdravstvene koristi, koliko ga potrebujete dnevno in kje ga lahko dobite, si preberite na\u0161 \u010dlanek: <a href=\"https:\/\/gymbeam.si\/blog\/vitamin-d-in-vse-kar-morate-vedeti-o-njem\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Vitamin D: Zakaj je tako pomemben, kaj povzro\u010da njegovo pomanjkanje in kako ga dopolnjevati.<\/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 in Zdravje Kosti\" class=\"wp-image-673406\" title=\"Vitamin K in Zdravje Kosti\" 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=\"cardiovascular-health\">3. Izbolj\u0161uje zdravje srca in o\u017eilja<\/h3>\n\n\n\n<p>Vloga vitamina K pri zdravju srca in o\u017eilja je pogosto spregledana. Vendar vitamin K &#8211; zlasti v obliki <strong>menakinona<\/strong> &#8211; pomaga za\u0161\u010dititi krvne \u017eile pred <strong>ne\u017eeleno kalcifikacijo.<\/strong> Aktivira specifi\u010den protein, znan kot Gla-protein, ki ga lahko razumemo kot varuha arterij. Ta protein prepre\u010duje kopi\u010denje kalcija tam, kjer ne bi smel biti. Z ohranjanjem \u010distih in pro\u017enih krvnih \u017eil vitamin K pomaga zmanj\u0161ati tveganje za aterosklerozo (otrdevanje arterij) in druge bolezni srca in o\u017eilja. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" 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. Druge zdravstvene koristi vitamina K<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ima <strong>protivnetne u\u010dinke, <\/strong>kot ka\u017eejo \u0161tudije.<\/li>\n\n\n\n<li>Zdi se, da lahko izbolj\u0161a <strong>ob\u010dutljivost na inzulin.<\/strong><\/li>\n\n\n\n<li>Raziskovalci so povezali vi\u0161ji vnos z manj\u0161im tveganjem za <strong>nekatere vrste raka.<\/strong><\/li>\n\n\n\n<li>Lahko ima vlogo pri podpori <strong>kognitivnih funkcij.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" 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=\"Kaj_se_zgodi_pri_pomanjkanju_vitamina_K_in_kdo_je_ogrozen\"><\/span>Kaj se zgodi pri pomanjkanju vitamina K in kdo je ogro\u017een?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po branju o njegovih funkcijah si verjetno \u017ee lahko predstavljate, kaj se zgodi, ko so ravni vitamina K prenizke. Pomanjkanje tega vitamina lahko povzro\u010di ve\u010d resnih zdravstvenih te\u017eav. <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zmanj\u0161ano strjevanje krvi, kar vodi v pretirano krvavitev.<\/li>\n\n\n\n<li>\u0160ibkej\u0161e kosti in manj\u0161a gostota kosti, kar pove\u010duje tveganje za osteoporozo.<\/li>\n\n\n\n<li>Vi\u0161je tveganje za aterosklerozo. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" 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 novica je, da je pomanjkanje vitamina K pri zdravih posameznikih redko. Vendar pa so nekatere skupine bolj ogro\u017eene.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Novorojen\u010dki <\/strong>\u2013 Med nose\u010dnostjo vitamin K ne prehaja u\u010dinkovito skozi posteljico do otroka. Poleg tega materino mleko vsebuje zelo malo vitamina K. Zato novorojen\u010dkom obi\u010dajno dajo <strong>injekcijo vitamina K<\/strong> kmalu po rojstvu. Alternativa je peroralni dodatek, ki se daje skozi ve\u010d tednov, vendar je lahko manj u\u010dinkovit. Zaradi tega svetovne medicinske smernice favorizirajo injekcijo.<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[8,10,11]<\/mark><\/sup><\/li>\n\n\n\n<li><strong data-start=\"2056\" data-end=\"2101\">Ljudje z motnjami absorpcije hranil <\/strong>\u2013 Tisti, ki imajo te\u017eave s prebavnim sistemom, kot so celiakija ali vnetne \u010drevesne bolezni (IBD), morda te\u017eko pravilno absorbirajo vitamin K.<\/li>\n\n\n\n<li><strong data-start=\"2275\" data-end=\"2312\">Bolniki, ki dolgoro\u010dno <\/strong><strong>jemljejo <\/strong><strong data-start=\"2275\" data-end=\"2312\">antibiotike <\/strong>\u2013 Antibiotiki uni\u010dijo koristne \u010drevesne bakterije, ki igrajo vlogo pri proizvodnji vitamina K.<\/li>\n\n\n\n<li><strong data-start=\"2408\" data-end=\"2454\">Ljudje s kroni\u010dno nizkim vnosom hrane <\/strong>\u2013 Sem spadajo ljudje z <a href=\"https:\/\/gymbeam.si\/blog\/motnje-hranjenja-zakaj-se-pojavljajo-kaksni-so-simptomi-in-posledice\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>motnjami hranjenja <\/strong><\/a>ali posamezniki, ki sledijo dolgoro\u010dnim <strong>restriktivnim dietam.<\/strong><\/li>\n\n\n\n<li>Posamezniki z nekaterimi <strong>boleznimi jeter<\/strong> in drugimi specifi\u010dnimi zdravstvenimi te\u017eavami.<\/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=\"Vpliv pomanjkanja vitamina K na zdravje\" class=\"wp-image-673422\" title=\"Vpliv pomanjkanja vitamina K na zdravje\" 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=\"Ali_ima_prekomeren_vnos_vitamina_K_nezazeljene_ucinke\"><\/span>Ali ima prekomeren vnos vitamina K neza\u017eeljene u\u010dinke?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pri vitaminih K1 in K2 niso bili opa\u017eeni strupeni u\u010dinki zaradi prekomernega vnosa pri zdravih posameznikih. Vendar pa, kot je bilo \u017ee omenjeno, lahko vitamin K vpliva na<strong data-start=\"215\" data-end=\"260\"> zdravila za red\u010denje krvi, <\/strong>kar lahko zmanj\u0161a njihovo u\u010dinkovitost. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/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=\"Katera_zdravila_medsebojno_delujejo_z_vitaminom_K\"><\/span>Katera zdravila medsebojno delujejo z vitaminom K?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pri jemanju nekaterih zdravil je treba natan\u010dno spremljati vnos vitamina K, saj lahko zmanj\u0161a njihovo u\u010dinkovitost. Po drugi strani pa nekatera zdravila lahko zni\u017eajo raven vitamina K v telesu. Katera so ta zdravila?  <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Warfarin <\/strong>in podobni predpisani <strong>red\u010dilci krvi <\/strong>(antagonisti vitamina K) \u2013 Vitamin K lahko zmanj\u0161a u\u010dinkovitost teh zdravil, kar vodi v pove\u010dano strjevanje krvi. Vendar to ne velja za heparin ali heparine z nizko molekulsko maso, ki ne zahtevajo omejevanja vitamina K.<\/li>\n\n\n\n<li><strong>Zaviralci \u017eol\u010dnih kislin,<\/strong> vrsta zdravil za <a href=\"https:\/\/gymbeam.si\/blog\/kaj-povzroca-visok-holesterol-in-kako-ga-lahko-znizate\/\" target=\"_blank\" rel=\"noreferrer noopener\">zni\u017eevanje holesterola<\/a> \u2013 Ta zdravila zmanj\u0161ujejo absorpcijo \u017eol\u010dnih kislin, kar posledi\u010dno vpliva na absorpcijo vitamina K. To lahko privede do ni\u017ejih ravni vitamina K v telesu.<\/li>\n\n\n\n<li><strong>Orlistat,<\/strong> <a href=\"https:\/\/gymbeam.si\/blog\/ozempic-wegovy-in-druga-zdravila-za-hujsanje-kako-delujejo-in-za-koga-so-primerna\/\" target=\"_blank\" rel=\"noreferrer noopener\">zdravilo za huj\u0161anje<\/a> \u2013 Zmanj\u0161uje absorpcijo ma\u0161\u010dob iz hrane. Ker je vitamin K topen v ma\u0161\u010dobah, lahko to privede do ni\u017ejega vnosa tega vitamina.<\/li>\n\n\n\n<li><strong>Antibiotiki,<\/strong> ki uni\u010dujejo bakterije v prebavnem sistemu \u2013 Nekateri antibiotiki lahko uni\u010dijo koristne bakterije, ki proizvajajo vitamin K. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[16]<\/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 vpliva na delovanje zdravil, kot sta warfarin in antibiotiki.\" class=\"wp-image-673471\" title=\"Vitamin K vpliva na delovanje zdravil, kot sta warfarin in antibiotiki.\" 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=\"Kje_lahko_dobimo_vitamin_K\"><\/span>Kje lahko dobimo vitamin K?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Glavne vire vitamina K smo \u017ee omenili. Sedaj pa si bolj podrobno poglejmo, katera \u017eivila vsebujejo razli\u010dne oblike vitamina K, njihovo vsebnost vitamina in najbolj\u0161e prehranske vire.<\/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\">Katera \u017eivila so dober vir vitamina K1?<\/h3>\n\n\n\n<p>Splo\u0161no gledano, vitamin K1 najdemo v<strong> rastlinskih \u017eivilih.<\/strong> Tukaj je nekaj najbogatej\u0161ih virov:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Zelenolistna zelenjava<\/strong> \u2013 Najve\u010d vitamina K vsebujejo <strong>\u0161pina\u010da, ohrovt, solata <\/strong>in <strong>zelje. <\/strong>Pri kuhanju, peki ali <a href=\"https:\/\/gymbeam.si\/blog\/kako-narediti-zdrav-in-hranljiv-smoothie-korak-za-korakom\/\" target=\"_blank\" rel=\"noreferrer noopener\">smutijih <\/a>lahko uporabite tudi pra\u0161ek iz <a href=\"https:\/\/gymbeam.si\/bio-spinaca-v-prahu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">\u0161pina\u010de <\/a>ali <a href=\"https:\/\/gymbeam.si\/bio-ohrovt-v-prahu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">ohrovta<\/a>. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[10]<\/mark><\/sup><\/li>\n\n\n\n<li><strong data-start=\"2178\" data-end=\"2204\">Kri\u017enice<\/strong><strong>,<\/strong> kot je <strong data-start=\"2214\" data-end=\"2226\">brokoli<\/strong><strong>.<\/strong><\/li>\n\n\n\n<li><strong data-start=\"2233\" data-end=\"2254\">Divje zelene rastline<\/strong><strong>,<\/strong> vklju\u010dno s<strong data-start=\"2266\" data-end=\"2312\"> koprivami, regratovimi listi<\/strong> in <strong data-start=\"2266\" data-end=\"2312\">divjim \u010desnom<\/strong><strong>.<\/strong><\/li>\n\n\n\n<li><strong data-start=\"2319\" data-end=\"2347\">Zeli\u0161\u010da<\/strong><strong>,<\/strong> ki se uporabljajo kot <strong data-start=\"2319\" data-end=\"2347\">za\u010dimbe<\/strong><strong>,<\/strong> kot so majoran, <strong data-start=\"2357\" data-end=\"2389\">bazilika <\/strong>in <strong data-start=\"2357\" data-end=\"2389\">timijan<\/strong><strong>.<\/strong><\/li>\n\n\n\n<li><strong data-start=\"2396\" data-end=\"2414\">Rastlinska olja <\/strong>\u2013 <strong data-start=\"2417\" data-end=\"2453\">sojino, repi\u010dno<\/strong> in<strong data-start=\"2417\" data-end=\"2453\"> olivno olje<\/strong> so najbogatej\u0161i viri vitamina K.<\/li>\n\n\n\n<li>Nekateri <strong data-start=\"2501\" data-end=\"2517\">ore\u0161\u010dki<\/strong><strong>,<\/strong> vklju\u010dno z <a href=\"https:\/\/gymbeam.si\/indijski-orescki-natural-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>indijskimi ore\u0161\u010dki<\/strong>,<\/a> <strong data-start=\"2529\" data-end=\"2566\">pinjolami <\/strong>in <strong data-start=\"2529\" data-end=\"2566\"><a href=\"https:\/\/gymbeam.si\/lesniki-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">le\u0161niki<\/a><\/strong><strong>.<\/strong><\/li>\n\n\n\n<li><strong data-start=\"2573\" data-end=\"2583\">Sadje <\/strong>\u2013 <a href=\"https:\/\/gymbeam.si\/liofilizirane-borovnice-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Borovnice<\/strong><\/a><strong>,<\/strong> <strong data-start=\"2586\" data-end=\"2619\">kiviji <\/strong>in <strong data-start=\"2586\" data-end=\"2619\">grozdje <\/strong>vsebujejo opazne koli\u010dine vitamina K. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[10]<\/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>Za povzetek, skoraj vsaka zelenjava ali sadje lahko vsebuje nekaj vitamina K. Enako velja za olja, ore\u0161\u010dke in semena. Vendar pa imajo zgoraj na\u0161teta \u017eivila najvi\u0161je koncentracije. \u010ce mora nekdo omejiti vnos vitamina K, je morda potrebna \u0161e podrobnej\u0161a analiza prehrane.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vsebnost vitamina K v hrani se lahko prav tako razlikuje glede na starost, metode pridobivanja hrane in podnebne razmere.<\/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=\"Vir vitamina K1\" class=\"wp-image-673455\" title=\"Vir 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 in son\u010dna svetloba vplivata na vsebnost vitamina K1?<\/h4>\n\n\n\n<p>Morda se spra\u0161ujete, ali morda nehote uni\u010dimo del vitamina K v hrani. \u010ce bi to bilo res, bi bila to prava \u0161koda. Resnica je, da lahko nekateri na\u010dini kuhanja zmanj\u0161ajo raven vitamina K, vendar na sre\u010do obstajajo preprosti na\u010dini, kako to prepre\u010diti.<br><br><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dobra novica je, da <strong>obi\u010dajno kuhanje<\/strong> ne <strong>uni\u010di <\/strong>vitamina K v hrani \u2013 ali pa ga uni\u010di le v minimalnem obsegu. Vendar pa <strong>dolgotrajno segrevanje pri temperaturah nad 185\u00b0C <\/strong>lahko zmanj\u0161a njegovo vsebnost. Do tega lahko pride, na primer, med <strong>peko. <\/strong>Po raziskavah se lahko vsebnost vitamina K zmanj\u0161a za <strong>pribli\u017eno 15%,<\/strong> \u010de je izpostavljen tej temperaturi <strong>ve\u010d kot 40 minut.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[10]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Medtem ko toplota nima velikega vpliva na vitamin K, je ta zelo ob\u010dutljiv na son\u010dno svetlobo. To je \u0161e posebej pomembno pri oljih, saj jih pogosto ne shranjujemo pravilno. Bi verjeli, <strong>da se lahko vsebnost vitamina K v olju, ki je izpostavljeno dnevni svetlobi samo dva dni, zmanj\u0161a za 46 &#8211; 87%?<\/strong> Da bi to prepre\u010dili, je treba olja shranjevati v <strong>temnih posodah <\/strong>in jih po mo\u017enosti hraniti na <strong>temnem mestu.<br><br><\/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\">Vsebnost vitamina K1 v razli\u010dnih \u017eivilih<\/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\">Hrana<\/th><th class=\"has-text-align-center\" data-align=\"center\">Vsebnost vitamina K1 na 100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Mavri\u010dna 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\">\u0160pina\u010da<\/td><td class=\"has-text-align-center\" data-align=\"center\">483 \u00b5g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Solata<\/td><td class=\"has-text-align-center\" data-align=\"center\">390 \u00b5g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Brokoli<\/td><td class=\"has-text-align-center\" data-align=\"center\">102 \u00b5g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kitajsko zelje<\/td><td class=\"has-text-align-center\" data-align=\"center\">83 \u00b5g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Majaron (su\u0161en)<\/td><td class=\"has-text-align-center\" data-align=\"center\">622 \u00b5g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bazilika (su\u0161ena)<\/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 olje<\/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\u010dno olje<\/td><td class=\"has-text-align-center\" data-align=\"center\">71 \u00b5g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Olivno olje<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 \u00b5g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Le\u0161niki<\/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\">[18]<\/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\">Katera \u017eivila vsebujejo vitamin K2?<\/h3>\n\n\n\n<p>Kot smo \u017ee omenili, ima vitamin K2 dva glavna vira. <strong>Proizvajajo ga bakterije v na\u0161em \u010drevesnem mikrobiomu,<\/strong> lahko pa ga pridobimo tudi iz <strong>hrane.<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Fermentirani \u017eivilski izdelki <\/strong>so posebej bogati z vitaminom K2, saj so proizvedeni skozi bakterijsko fermentacijo. Med tem procesom dolo\u010deni koristni mikroorganizmi pretvorijo sladkorje in druge hranilne snovi v koristne spojine, <strong>vklju\u010dno z vitaminom K.<\/strong> Vendar pa vse bakterije ne proizvajajo vitamina K, zato je koli\u010dina odvisna od sevov, ki se uporabljajo pri fermentaciji.<\/li>\n\n\n\n<li>Vitamin K2 lahko najdemo v <strong>fermentiranem zelju <\/strong>(sauerkraut), <a href=\"https:\/\/gymbeam.si\/kimchi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>kim\u010diju <\/strong><\/a>ali <strong>kombu\u010di.<\/strong> <strong>Japonska <\/strong>jed <strong>natto <\/strong>je \u0161e posebej bogata z vitaminom K2, raziskave pa ka\u017eejo, da redno u\u017eivanje natta zmanj\u0161a tveganje za osteoporozo.<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[7,9]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>Sir <\/strong>je prav tako dober vir vitamina K2, saj nastane s fermentacijo. \u0160tudije ka\u017eejo, da pribli\u017eno polovica vnosa vitamina K2 v tipi\u010dni me\u0161ani prehrani prihaja iz sira.<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[10]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>Jetra <\/strong>in <strong>jetrni proizvodi<\/strong> vsebujejo visoke koli\u010dine vitamina K2.<\/li>\n\n\n\n<li><strong>Drugi \u017eivalski proizvodi <\/strong>\u2013 vklju\u010dno z mesom, predelanimi mesninami in jajci. Ker \u017eivali prav tako sintetizirajo vitamin K2 v svojih \u010drevesjih, se ta kopi\u010di v njihovih tkivih. Poleg tega lahko \u010drevesne bakterije pri \u017eivalih <strong>pretvorijo <\/strong>vitamin K1 iz rastlinskih virov<strong> v vitamin K2<\/strong> (na primer MK-4). Zato lahko pi\u0161\u010dan\u010dje meso in jajca zagotavljajo ta vitamin za na\u0161e telo.   <\/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\">Vsebnost vitamina K2 v razli\u010dnih \u017eivilih<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Hrana<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Vsebnost vitamina K2 na 100g<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Sir in mle\u010dni izdelki<\/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\">Kislo zelje<\/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.si\/piscancja-prsa-v-slanici-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Pi\u0161\u010dan\u010dje meso<\/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\">Jajca<\/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\">[3]<\/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=\"Viri vitamina K2\" class=\"wp-image-673487\" title=\"Viri 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=\"Kdo_ima_lahko_koristi_od_dopolnjevanja_vitamina_K\"><\/span>Kdo ima lahko koristi od dopolnjevanja vitamina K?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Do sedaj veste, da <strong>novorojen\u010dki,<\/strong> ljudje z dolo\u010denimi <strong>zdravstvenimi te\u017eavami<\/strong> in tisti, ki <strong>jemljejo dolo\u010dena zdravila,<\/strong> morda potrebujejo dopolnjevanje vitamina K. V teh primerih zdravnik dolo\u010di potrebo po dopolnjevanju in zagotovi ustrezno odmerjanje. Kaj pa <strong>zdravi posamezniki?<\/strong> Kdo naj razmisli o jemanju dopolnil z vitaminom K kot del svoje rutine?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ljudje z <strong>nezadostnim vnosom vitamina K v prehrani <\/strong>\u2013 Sem spadajo <a href=\"https:\/\/gymbeam.si\/blog\/vegetarijanstvo-prednosti-in-pomanjkljivosti-brezmesne-prehrane\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vegetarijanci <\/strong><\/a>in <a href=\"https:\/\/gymbeam.si\/blog\/katerih-hranil-pri-veganih-najbolj-primanjkuje-in-kako-jih-dopolniti\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vegani<\/strong><\/a><strong>, <\/strong>ki zau\u017eijejo manj vitamina K2, pa tudi tisti, ki sledijo <a href=\"https:\/\/gymbeam.si\/blog\/ketogena-dieta-resnica-o-hujsanju-brez-ogljikovih-hidratov\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>keto dietam<\/strong><\/a>, saj morda ne dobijo dovolj vitamina K1 zaradi omejenega vnosa sadja, zelenjave in rastlinskih \u017eivil.<\/li>\n\n\n\n<li>Posamezniki z <strong>dolgoro\u010dnim nizkokalori\u010dnim vnosom<\/strong> \u2013 Omejena prehrana pogosto vodi v ni\u017eji skupni vnos hranil.<\/li>\n\n\n\n<li><strong>\u0160portniki <\/strong>\u2013 Zaradi ve\u010djih potreb po hranilih in pove\u010danega <strong>obremenjevanja mi\u0161i\u010dno-skeletnega sistema<\/strong> bi lahko imeli koristi od vloge vitamina K pri zdravju kosti.<\/li>\n\n\n\n<li>Tisti, ki \u017eelijo <strong>prepre\u010diti osteoporozo<\/strong> \u2013 V tem primeru je \u0161e posebej koristna<a href=\"https:\/\/gymbeam.si\/vitamin-d3-k1-k2-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"> kombinacija vitamina K2 in D3.<\/a><\/li>\n\n\n\n<li>Osebe, ki skrbijo za zdravje<strong> srca in o\u017eilja.<\/strong><\/li>\n\n\n\n<li><strong>\u017denske po menopavzi <\/strong>\u2013 Ta skupina ima ve\u010dje tveganje za osteoporozo.<\/li>\n\n\n\n<li>Ljudje, ki jemljejo visoke <strong>odmerke kalcija<\/strong> ali <strong>vitamina D<\/strong> \u2013 Vitamin K pomaga uravnote\u017eiti te hranilne snovi v telesu in zagotavlja njihovo pravilno delovanje.<br><\/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=\"Kdo bi moral razmisliti o dopolnjevanju z vitaminom K?\" class=\"wp-image-673503\" title=\"Kdo bi moral razmisliti o dopolnjevanju z vitaminom 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=\"Kaksen_je_priporoceni_dnevni_vnos_vitamina_K\"><\/span>Kak\u0161en je priporo\u010deni dnevni vnos vitamina K?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Evropska agencija za varnost hrane (EFSA):<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>70 \u00b5g <\/strong>za zdrave odrasle osebe, vklju\u010dno z nose\u010dnicami in doje\u010dimi \u017eenskami<\/li>\n<\/ul>\n\n\n\n<p><strong>Nem\u0161ko nutricisti\u010dno dru\u0161tvo (DACH):<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>70 \u00b5g za mo\u0161ke<\/strong><\/li>\n\n\n\n<li><strong>60 \u00b5g za \u017eenske,<\/strong> vklju\u010dno z nose\u010dnicami in doje\u010dimi \u017eenskami. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" 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>Za enostavnost so te priporo\u010dene vrednosti osnovane na filokinonu (vitamin K1). V praksi pa celoten vnos vitamina K vklju\u010duje tudi menakinone (vitamin K2). <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas zanimajo u\u010dinki in koristi drugih vitaminov, si oglejte na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/popolni-vodic-za-vitamine-kako-vedeti-kdaj-vam-jih-primanjkuje-in-kako-jih-jemati\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Celovit vodnik po vitaminih: Njihove funkcije, simptomi pomanjkanja in priporo\u010deni vnos.<\/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=\"Kaj_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vitamin K morda ne pritegne toliko pozornosti kot vitamina D ali C, vendar ima klju\u010dno vlogo v na\u0161em telesu, zlasti pri <strong>strjevanju krvi, zdravju kosti<\/strong> in za\u0161\u010diti<strong> krvnih \u017eil.<\/strong> Zagotavljanje zadostnega vnosa tako <strong>K1 <\/strong>kot <strong>K2 <\/strong>je nujno za optimalno zdravje. Najbolj\u0161i na\u010din za pridobivanje vitamina K je preko <strong>uravnote\u017eene <\/strong>in <strong>raznolike prehrane.<\/strong> <strong>Listnata zelenjava<\/strong> zagotavlja vitamin K1, medtem ko <strong>fermentirani izdelki<\/strong> in <strong>\u017eivalski proizvodi<\/strong> nudijo vitamin K2. \u010ce je potrebno, lahko dopolnila pomagajo vzdr\u017eevati zdrave ravni, kar vam omogo\u010di, da v celoti izkoristite ta bistven vitamin.<\/p>\n\n\n\n<p>Vitamin K je bistvenega pomena &#8211; raz\u0161irite to sporo\u010dilo! Ne zadr\u017eujte teh informacij zase &#8211; delite jih s prijatelji in dru\u017eino, da bodo tudi oni spoznali prednosti 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.com\/vitamins\" 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.com\/oils\" 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\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vitamin K pogosto povezujemo izklju\u010dno z zdravilom za red\u010denje krvi varfarinom. Vendar pa poleg svoje vloge pri strjevanju krvi igra klju\u010dno vlogo pri trdnosti kosti in se pona\u0161a s \u0161tevilnimi prednostmi. Kak\u0161ne so te prednosti, kje ga lahko najdemo in kako se vitamin K1 razlikuje od vitamina K2? Vse odgovore najdete v tem \u010dlanku.<\/p>\n","protected":false},"author":156,"featured_media":673558,"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":[122],"tags":[7359,6507,7569,7641,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-711042","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-prehrana-sl","9":"tag-prehranska-dopolnila","10":"tag-vitamini-sl","11":"tag-zdrav-zivljenjski-slog","12":"tag-zdravje","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: Edinstven vitamin s presenetljivimi koristmi za zdravje - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Vitamin K je vreden pozornosti, ne le zaradi lastnosti za red\u010denje krvi. Povezan je s zdravjem srca, vitamini K2 in D3 pa podpirajo zdravje kosti. Kateri so njegovi viri?\" \/>\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-k-edinstven-vitamin-s-presenetljivimi-koristmi-za-zdravje\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Vitamin K: Edinstven vitamin s presenetljivimi koristmi za zdravje - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Vitamin K je vreden pozornosti, ne le zaradi lastnosti za red\u010denje krvi. Povezan je s zdravjem srca, vitamini K2 in D3 pa podpirajo zdravje kosti. 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