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VITAMINS & MINERALS
Medicine Cabinet Must-Haves
Vitamin C is a water-soluble vitamin that has a number of biological functions. The recommended daily allowance is 75 mg per day for women and 90 mg per day for men but in cases of illness larger doses are usually safe.
Protect yourself from harmful ultraviolet rays by taking daily supplements of 1,000 to 2,000 IU of vitamin E and 2,000 to 3,000 mg of vitamin C during periods of high sun exposure. Studies have also shown 1 to 4 grams a day may make your cold shorter and less severe. Help normalize stress-hormone levels by taking 1 to 3 grams of vitamin C every day.
Where is it found?
Who is likely to be deficient?
How much is usually taken?
On the basis of extensive analysis of published vitamin C studies, researchers at the Linus Pauling Institute at Oregon State University have called for the RDA to be increased, but only to 120 mg. This same report reveals that "90–100 mg vitamin C per day is required for optimum reduction of chronic disease risk in nonsmoking men and women."
The studies that ascertained approximately 120–200 mg daily of vitamin C is correct for prevention purposes in healthy people have typically not investigated whether people suffering from various diseases can benefit from larger amounts. In the case of the common cold, a review of published trials found that amounts of 2 grams per day in children appear to be more effective than 1 gram per day in adults, suggesting that large intakes of vitamin C may be more effective than smaller amounts, at least for this condition.
Are there any side effects or interactions?
People with the following conditions should consult their doctor before supplementing with vitamin C: glucose-6-phosphate dehydrogenase deficiency, iron overload (hemosiderosis or hemochromatosis), history of kidney stones, or kidney failure.
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