Vitamin C is a water-soluble vitamin and an antioxidant. In addition to being an excellent immune system booster, it is essential for healthy bones, skin and teeth, as well as the production of collagen. It is also needed for proper wound healing and for regulating blood cholesterol.
Things You'll Need
- Bioflavonoid Complex
- Vitamin A
- Vitamin C
- Vitamin E
Take vitamin C in an esterified form. This form is absorbed into your blood and tissues about four times faster than regular vitamin C, and the body seems to use it more efficiently. It is also nonacidic, so it is tolerated better by those with sensitive stomachs.
Divide your doses. More frequent doses will supply a continuous amount to your body. High doses of vitamin C can cause diarrhea and irritate the digestive tract; dividing doses helps avoid these symptoms.
Take vitamin C with a bioflavonoid complex. This will enhance the absorption of vitamin C.
Take vitamin C with vitamins E and A. They work synergistically, which means they are more effective when taken together than when taken separately.
Quit smoking or cut back on cigarette use. Smoking depletes your body of vitamin C.
Check your medications. Many can reduce levels of vitamin C in your body. If you take oral contraceptives, steroids, analgesics or antidepressants, you may need to take more vitamin C. Discuss it with your health care practitioner.
Reduce alcohol consumption if you are a heavy drinker. Alcohol depletes your body of vitamin C.
Tips & Warnings
- The best dietary sources of vitamin C are citrus fruits, berries, green vegetables and tomatoes. Herbs that are good sources include red clover, alfalfa, burdock root, cayenne, mullein and nettle.
- Deciding how much vitamin C to take can be a challenge, since the literature varies tremendously. The most commonly recommended dose for healthy adults is 500 to 1,000 mg, although because vitamin C is water soluble, it is nontoxic at very high doses.
- If you taking prescription medicine, consult your doctor or pharmacist before taking supplements.
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