Post by Tim Wescott on Jul 21, 2004 10:16:47 GMT -5
VITAMIN “C”
YOUR WAY TO A HEALTHIER 2004
We all come from different walks of life: some of us are athletes; some of us work in hard labor, while others have sedentary careers. However, there is one similar constant in every one of us - we all need vitamins and minerals to survive. Until recently, there has been very limited, accurate information on how to take vitamins, what vitamins are best for you and what dosages are safe and effective.
While the government sets standards on what they feel we need in terms of vitamin and mineral amounts, I have found that formulating exactly how much of a certain dietary supplement an individual needs is more realistically determined by their lifestyle. One vitamin, in particular, is leading the pack in benefits it lends to people from all walks of life.
BENEFITS FOR LIFE
For the last couple of years, we have all heard about the great properties Vitamin-C has for building the immune system and for supporting healthy, younger looking skin. However, in order to reap these and many of the other benefits this vitamin has to offer, we must obtain it through food or supplementation, as our bodies will not produce vitamin-C.
We are all aware of the term anti-oxidant, however, we may not be aware that Vitamin-C is one of the best anti-oxidants on the market today. Anti-oxidants, of course, are the agents that attack free radicals within our bodies, strengthening internal functions and, some say assist in the treatment of certain forms of cancer.
Through my many years as a nutritionist and trainer, I have learned that the most crucial function of Vitamin-C is to assist in the manufacturing of collagen, within the body. From a bodybuilding standpoint, I feel this is very important, as collagen is the building block for all connective tissue within the body. Healthy connective tissue is a necessity for all athletes, as it assures strong tendons and ligaments.
Vitamin-C has recently shown to assist in the body’s creation of thyroxin. This is another great benefit for bodybuilding athletes and individuals concerned with weight control. Thyroxin is a hormone within the body that governs our metabolism as well as regulates our body’s temperature.
In general, vitamins and minerals work hand in hand. Vitamin C aids in the transportation and the body’s assimilation of Iron.
DOSAGE: HOW MUCH IS ENOUGH?
We now know that Vitamin-C is not produced within the body, as well our bodies are unable to store it. Because of this, common sense tells us that it should be replaced within our systems on a regular basis. The big question is how much and when should this vitamin be taken? The RDA (Recommended Daily Allowance) tells us that we should consume 60 mg of Vitamin-C. However, recent studies have shown that this amount may not be sufficient. The NIH (National Institutes of Health) showed that optimal Vitamin-C intake is 200 mg. a day. At lower levels, tissues are not saturated; at higher levels, the excess is flushed away by the kidneys.
Look on any shelf in any health food store, however, and you will find most vitamin-C supplements to contain dosages in the ranges of 500mg to 1,000mg and sometimes higher. Through my work, I have found the amount of 1,000 mg to 1,500 mg taken twice, daily by my athletes, is optimal. However these are extreme cases with extreme athletes. Professional athletes who endure high levels of physical activity use vitamin-C more rapidly within the body. I feel that 500 mg, taken twice a day, would be a very sufficient amount for an individual of moderate to average activity level.
No matter what your situation, it is relatively impossible to overdose on vitamin-C, as it is water-soluble. Whatever portion of the vitamins you do not use, you will excrete through urine. However, this is not a ticket allowing you to use mega-doses of vitamin-C. I am a firm believer that vitamins should be taken twice a day: in the morning and then again before bed. By doing this you will be able to maintain a constant level of vitamin-C, or any vitamin for that matter, throughout the day and night.
SOURCES: WHERE CAN I FIND VITAMIN-C?
When thinking of vitamin-C, most people think of citrus fruits or vitamin supplements, however, there are many more foods that contain this vitamin. Here are just a few:
1. 1 cup of Broccoli contains around 100 mg. of Vitamin-C
2. 1 cup of Fresh Strawberries contains around 110mg. of vitamin-C
3. 1 large Grapefruit contains approximately 100 mg. of vitamin-C
4. 1 medium Potato contains approximately 50 mg. of vitamin-C
5. 8 ounces of Orange Juice (from concentrate) contains 90 mg. of vitamin-C
When preparing foods high in vitamin-C, it is important to know that boiling and over-cooking foods containing vitamin-C strip the precious vitamins from the food. The best ways to prepare Vitamin-C rich foods are by steaming, micro waving, or just eating them raw.
CURING THE COMMON COLD?
As the old wives tale goes, many people believe that vitamin-C is today’s cure-all for the common cold. Though there are no studies or evidence that support this, there are signs that taking large dosages of vitamin-C can lessen the effects of the common cold and maybe even shorten the length of the cold.
All in all, if you are healthy, follow a good diet and add vitamin-C to your daily routine, you should reap the many great benefits this supplement has to offer. The many uses of vitamin-C are growing day by day. As an advocate of this supplement I can tell you the only way to experience its great properties is to go buy it and try it!
The ABC’s of Vitamins: Vitamin C by Sue Gilbert, M.S., Nutritionist
YOUR WAY TO A HEALTHIER 2004
We all come from different walks of life: some of us are athletes; some of us work in hard labor, while others have sedentary careers. However, there is one similar constant in every one of us - we all need vitamins and minerals to survive. Until recently, there has been very limited, accurate information on how to take vitamins, what vitamins are best for you and what dosages are safe and effective.
While the government sets standards on what they feel we need in terms of vitamin and mineral amounts, I have found that formulating exactly how much of a certain dietary supplement an individual needs is more realistically determined by their lifestyle. One vitamin, in particular, is leading the pack in benefits it lends to people from all walks of life.
BENEFITS FOR LIFE
For the last couple of years, we have all heard about the great properties Vitamin-C has for building the immune system and for supporting healthy, younger looking skin. However, in order to reap these and many of the other benefits this vitamin has to offer, we must obtain it through food or supplementation, as our bodies will not produce vitamin-C.
We are all aware of the term anti-oxidant, however, we may not be aware that Vitamin-C is one of the best anti-oxidants on the market today. Anti-oxidants, of course, are the agents that attack free radicals within our bodies, strengthening internal functions and, some say assist in the treatment of certain forms of cancer.
Through my many years as a nutritionist and trainer, I have learned that the most crucial function of Vitamin-C is to assist in the manufacturing of collagen, within the body. From a bodybuilding standpoint, I feel this is very important, as collagen is the building block for all connective tissue within the body. Healthy connective tissue is a necessity for all athletes, as it assures strong tendons and ligaments.
Vitamin-C has recently shown to assist in the body’s creation of thyroxin. This is another great benefit for bodybuilding athletes and individuals concerned with weight control. Thyroxin is a hormone within the body that governs our metabolism as well as regulates our body’s temperature.
In general, vitamins and minerals work hand in hand. Vitamin C aids in the transportation and the body’s assimilation of Iron.
DOSAGE: HOW MUCH IS ENOUGH?
We now know that Vitamin-C is not produced within the body, as well our bodies are unable to store it. Because of this, common sense tells us that it should be replaced within our systems on a regular basis. The big question is how much and when should this vitamin be taken? The RDA (Recommended Daily Allowance) tells us that we should consume 60 mg of Vitamin-C. However, recent studies have shown that this amount may not be sufficient. The NIH (National Institutes of Health) showed that optimal Vitamin-C intake is 200 mg. a day. At lower levels, tissues are not saturated; at higher levels, the excess is flushed away by the kidneys.
Look on any shelf in any health food store, however, and you will find most vitamin-C supplements to contain dosages in the ranges of 500mg to 1,000mg and sometimes higher. Through my work, I have found the amount of 1,000 mg to 1,500 mg taken twice, daily by my athletes, is optimal. However these are extreme cases with extreme athletes. Professional athletes who endure high levels of physical activity use vitamin-C more rapidly within the body. I feel that 500 mg, taken twice a day, would be a very sufficient amount for an individual of moderate to average activity level.
No matter what your situation, it is relatively impossible to overdose on vitamin-C, as it is water-soluble. Whatever portion of the vitamins you do not use, you will excrete through urine. However, this is not a ticket allowing you to use mega-doses of vitamin-C. I am a firm believer that vitamins should be taken twice a day: in the morning and then again before bed. By doing this you will be able to maintain a constant level of vitamin-C, or any vitamin for that matter, throughout the day and night.
SOURCES: WHERE CAN I FIND VITAMIN-C?
When thinking of vitamin-C, most people think of citrus fruits or vitamin supplements, however, there are many more foods that contain this vitamin. Here are just a few:
1. 1 cup of Broccoli contains around 100 mg. of Vitamin-C
2. 1 cup of Fresh Strawberries contains around 110mg. of vitamin-C
3. 1 large Grapefruit contains approximately 100 mg. of vitamin-C
4. 1 medium Potato contains approximately 50 mg. of vitamin-C
5. 8 ounces of Orange Juice (from concentrate) contains 90 mg. of vitamin-C
When preparing foods high in vitamin-C, it is important to know that boiling and over-cooking foods containing vitamin-C strip the precious vitamins from the food. The best ways to prepare Vitamin-C rich foods are by steaming, micro waving, or just eating them raw.
CURING THE COMMON COLD?
As the old wives tale goes, many people believe that vitamin-C is today’s cure-all for the common cold. Though there are no studies or evidence that support this, there are signs that taking large dosages of vitamin-C can lessen the effects of the common cold and maybe even shorten the length of the cold.
All in all, if you are healthy, follow a good diet and add vitamin-C to your daily routine, you should reap the many great benefits this supplement has to offer. The many uses of vitamin-C are growing day by day. As an advocate of this supplement I can tell you the only way to experience its great properties is to go buy it and try it!
The ABC’s of Vitamins: Vitamin C by Sue Gilbert, M.S., Nutritionist