Don’t Let Your Vitamin D Absorption Slip Away
Figuring out all the factors that can affect a person’s vitamin D levels is complicated. You can get the vitamin from food and by taking supplements .
But vitamin D is also produced by the body in a complex process that starts when rays in the invisible ultraviolet B part of the light spectrum are absorbed by the skin. The liver, and then the kidneys, are involved in the steps that eventually result in a bioavailable form of the vitamin that the body can use.
Here are nine factors that can influence a person’s vitamin D level:
1. The latitude where you live. At higher latitudes, the amount of vitamin Dproducing UVB light reaching the earth’s surface goes down in the winter because of the low angle of the sun. In Boston, for example, little if any of the vitamin is produced in people’s skin tissue from November through February. Short days and clothing that covers legs and arms also limit UVB exposure.
2. The air pollution where you live. Carbon particulates in the air from the burning of fossil fuels, wood, and other materials scatter and absorb UVB rays. Ozone absorbs UVB radiation, so holes in the ozone layer could be a pollution problem that winds up enhancing vitamin D levels.
5. The temperature of your skin. Warm skin is a more efficient producer of vitamin D than cool skin. So, on a sunny, hot summer day, you’ll make more vitamin D than on a cool one.
How Much Do I Need
Vitamin C dissolves in water and is not stored in the body, so we do need a consistent supply to maintain adequate levels, says registered dietitian Jillian Greaves. The recommended daily intake is about 75 mg per day for women and 90 mg per day for men. For women, you could get more than your daily requirement by eating one kiwi and men could have half a papaya and call it a day.
Side Effects Of Too Much Vitamin C To Watch Out For
If youve grown up with a glass of orange juice or serving of grapefruit as a permanent fixture at the brekkie table, you know how important vitamin C is. Water-soluble vitamin C, also known as ascorbic acid, keeps your cells healthy and is responsible for the growth and repair of tissues throughout the body. You also need vitamin C to keep skin supple, aid iron absorption, heal wounds, and form that all-important scar tissue. It also helps keep your bones, teeth, cartilage, and blood vessels in good working condition. While theres no denying the benefits of vitamin C and how integral it is to our bodies, can you still have too much of vitamin c? If yes, what happens to your body when you do?
Vitamin C cannot be made by our bodies and must be sourced from our diet, and if necessary, from supplements. A water-soluble vitamin, it is not stored in the body and any excess amount is eliminated. So, the good news is its toxicity is very low and even high intakes are not linked to serious or fatal implications.1 That being said, excessive intake is associated with some side effects. Heres what you should look out for:
Many of the side effects associated with excessive vitamin C supplementation have been seen in isolated cases or lab studies. In some cases, they have also been invalidated by other studies. But the bottom line is still that there are some potential risks you should be aware of, especially if you have pre-existing health conditions.
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Should You Take Vitamin C Supplements
If youre looking to boost your daily vitamin C intake well beyond the RDA, you can either eat a very large amount of vitamin C-rich foods like oranges, guavas, and red bell peppers, or you may want to consider supplementation. And while getting nutrients from food is almost always best, there are some compelling studies to back up the notion that for some people, vitamin C supplementation could be helpful.
Vitamin C supplementation has been found to reduce severity and shorten recovery time from illnesses, including viral infections like cold and flu. It can support your bodys natural defenses and fight inflammation. And there is some evidence from animal research and case studies in humans that high dose, or IV vitamin C, can reduce lung inflammation in severe respiratory illnesses caused by H1N1 or other similar viruses.
Can You Take Vitamin C While Sick
Taking vitamin C every day to attempt to avoid colds will not protect most individuals. It barely marginally reduces the amount of time they are unwell. Taking vitamin C after you’ve already developed cold symptoms will have no effect on your cold.
The best way to prevent getting a cold is to avoid coming into contact with other people’s mucus and fluids-such as those found in coughs and sneezes. This can be done by maintaining good hand hygiene and wearing protective clothing when working with others or around patients who may be at risk for contracting COVID-19. Avoid touching your eyes, nose, and mouth without adequate protection. If you do develop symptoms, stay home from work or school until you feel better. A fever, cough, and difficulty breathing are all evidence that you may have contracted COVID-19.
If you have a history of heart problems or blood vessel disease, it is important to follow special guidelines during a pandemic. The main guideline is to avoid activities that could lead to more serious consequences for you if you became ill. For example, if you have angina , then you should avoid exercise that requires a lot of energy or activity that would cause you to pass out.
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How Much Vitamin C Per Day Should You Take
The recommended daily allowance for vitamin C is 75mg for adult females and 90mg for adult males. However, there are certain conditions and scenarios when more vitamin C is recommended.
To boost immunity – One study found that taking 1 to 2 grams of vitamin C daily while sick shortened the duration of illness. Taking a higher dose has also been shown to potentially prevent more severe infections such as pneumonia.
To support healthy skin – The RDA is typically enough to support overall skin health and collagen production. However, some studies suggest that supplementation of up to 250mg per day is best to support wound healing.
Pregnant women – Recommended intake is 85mg per day to support moms needs and the babys development.
People who smoke – Generally, its recommended to add 35mg to the RDA per day, as people who smoke are already at higher risk for infection and cell damage.
People with iron deficiency – If youre iron deficient, you may be advised to take additional vitamin C to help with iron absorption. In fact, one study found that combining 100mg of vitamin C with an iron-rich meal increased iron absorption by 67 percent.
How To Increase The Absorption Of Iron From Foods
Iron is an essential mineral your body needs to function properly.
Thus, its vitally important to consume adequate amounts of it in your daily diet.
Interestingly, the foods you eat influence not only how much iron you consume, but also how well it is absorbed into your body .
Once its absorbed by your body, its used as a building block for hemoglobin, a protein found in red blood cells that helps shuttle oxygen around your body.
Iron is also a component of myoglobin, an oxygen storage protein found in your muscles. This oxygen is used when you use your muscles.
The recommended intake range is 718 mg per day for the general population and up to 27 grams for pregnant women .
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How Much Vitamin C Is Enough
Most of the studies Moyad and his colleagues examined used 500 daily milligrams of vitamin C to achieve health results. That’s much higher than the RDA of 75-90 milligrams a day for adults. So unless you can eat plenty of fruits and vegetables, you may need to take a dietary supplement of vitamin C to gain all the benefits, Moyad says. He suggests taking 500 milligrams a day, in addition to eating five servings of fruits and vegetables.
“It is just not practical for most people to consume the required servings of fruits and vegetables needed on a consistent basis, whereas taking a once-daily supplement is safe, effective, and easy to do,” Moyad says. He also notes that only 10% to 20% of adults get the recommended nine servings of fruits and vegetables daily.
Moyad says there is no real downside to taking a 500-milligram supplement, except that some types may irritate the stomach. That’s why he recommends taking a non-acidic, buffered form of the vitamin. “The safe upper limit for vitamin C is 2,000 milligrams a day, and there is a great track record with strong evidence that taking 500 milligrams daily is safe,” he says.
Still, American Dietetic Association spokeswoman Dee Sandquist, RD, suggests doing your best to work more fruits and vegetables into your diet before taking supplements.
How Much Vitamin D Do You Really Get From The Sun
Quick Health Scoop
- Vitamin D helps your body absorb calcium, aids in supporting healthy teeth and bones, and plays an important role in immune and muscle health
- 40% of the U.S. population have a blood level indicating Vitamin D deficiency
- You can get Vitamin D from three main sources: the sun, food, and supplements
- To avoid the damaging effects of the suns rays, many health experts recommend the best way to take Vitamin D is through food and supplements
Not many vitamins get a nickname, but Vitamin D does. Known as the sunshine vitamin, this key nutrient can be obtained by the body through sunlight exposure. But the obvious dilemma is, how do you balance getting enough Vitamin D through the sun with practicing sun-safe habits to protect the skin? How much Vitamin D do you get from the sun? And how long do you need to be in the sun to get Vitamin D?
First, understand why you need this key nutrient. Vitamin D, a fat-soluble vitamin, provides a variety of health benefits. It helps your body absorb calciumone of the main building blocks of boneand plays an important role in immune and muscle health. ,1
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With all this in mind, you might be wondering what is the best way to get Vitamin Dand how can you do so safely?
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/7here Are Some Tips To Absorb More Nutrients
Vitamin C and Zinc are the two crucial nutrients required to boost your immune health, which can help to fight diseases causing pathogens. Adding these two nutrients to your diet at the current time when the country is reeling under the burden of COVID-19 can help your body to fight the virus and support a speedy recovery. The best and the safest way to get these two nutrients is from your daily diet. There are several food items that are rich in Vitamin C and Zinc and can help you meet your Recommended Dietary Intake . But to ensure that your body is absorbing these nutrients properly you should consume them correctly. Here we will tell you how to absorb the maximum amount of nutrients from your diet.
Thoughts On How Much Vitamin C Can You Absorb At A Time
Is there a difference between people for how much of a vitamin they should receive on a daily basis? For example my grandma is 95 and weighs like 80 lbs and is not even five feet tall. Does she need the same vitamin C daily intake as say Shaq, or a giant power lifter?
If you supplement with Vitamin C, go grab the bottle right now.Because 99% of Vitamin C sold today is not the real thing.Just make sure its not the kind you find on most store shelves, becauseMost Vitamin C Sold in Stores isnt Real Vitamin C!Its Absorbic AcidLook on the nutrition label and youll probably see the words, Vitamin C .Do you know what ascorbic acid is?Well, it is NOT vitamin C. In fact, it is just ONE of the many nutrients that make up the complete Vitamin C molecule. Think of the complete Vitamin C molecule as an egg. If all of those other nutrients make up the yolk and the egg whites, ascorbic acid would just be the shell surrounding it.The complete Vitamin C molecule contains P, K, and J factors, the tyrosinase enzyme, at least 14 known bioflavonoids, various ascorbagens, five copper ions, iron, manganese, zinc, selenium, phosphorus, magnesium and yes, ascorbic acid.If youre just getting ascorbic acid when you buy Vitamin CYoure Being Sold a Fake!
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When It Comes To Vitamin C Absorption Form & Function Matter
Supplements can feel kind of complicated. You have to decide not only which supplements to add to your wellness routine and which brand to buy from but also understand some of that “science-y stuff” so you can be sure the nutrient will be absorbed in your system to reap its intended benefits.
For some vitamins, that means taking the supplement with food or a fat for others, it just means taking it at a certain time of day.
When it comes to vitamin C, knowing how the essential nutrient is absorbed and utilized can be the difference between closing the vitamin C insufficiency gap and all of that good vitamin C going down the drain .
So, let’s break down how one overlooked vitamin is absorbed by the body and what you can do to make sure your body makes the most of this immune-supporting, collagen-promoting antioxidant.*
“Vitamin C is a water-soluble vitamin that also serves as an antioxidant. It supports several important functions within the bodyincluding proper immune system function, tissue healing, collagen formation, maintenance of bones and cartilage, and optimal absorption of iron. Due to its antioxidant capacity, it also serves to combat oxidative stress within the body,”* says Alexander Michels, Ph.D., clinical research coordinator at the Linus Pauling Institute at Oregon State University.
Consider The Pros And Cons Of Taking Vitamin C With Iron
Data appears to be mixed when it comes to the benefits of taking vitamin C with iron to support absorption. If you do choose to take a vitamin C supplement, make sure that you know how much vitamin C is in the product you’ve chosen.
It appears that vitamin C needs to be taken in a dose of 200 mg to reap the potential benefit.
While taking supplemental vitamin C is low-risk, it’s not risk-free. For example, if you don’t tolerate the dose, you might experience gastrointestinal symptoms like nausea and diarrhea. You should also know that some prescription and over-the-counter medications don’t mix with vitamin supplements, including vitamin C. If you’re considering trying a supplement, talk to your healthcare provider.
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Overloading On Vitamin C
Ive been taking an average of 2,000 mg of vitamin C daily. Is that too much? Ive been warned that it can cause kidney stones.
Andrew Weil, M.D. | May 23, 2018
Vitamin C is a water-soluble vitamin and powerful antioxidant, and helps the body form and maintain connective tissue, including bones, blood vessels, and skin. Research also indicates that it may help protect against a variety of cancers by combatting free radicals and helping neutralize the effects of nitrites .
Vitamin C is abundant in many fresh vegetables and fruits. The best food sources include citrus fruits, red peppers and sweet potatoes. When obtained from food and supplements in the recommended dosages, vitamin C is generally regarded as safe. High doses arent known to cause serious side effects but can lead to diarrhea, nausea, abdominal cramps, and other gastrointestinal symptoms as well as heartburn, headache and insomnia.
Doses greater than 2,000 mg/day may contribute to the formation of kidney stones, but evidence for this is inconclusive.
The second study came from the Linus Pauling Institute and was published in the June 1999 issue of the American Journal of Clinical Nutrition. It identified a similar dose, 120 to 200 mg, as the optimal amount for reducing the risk of cardiovascular disease, cancer, cataracts and other chronic conditions.
Andrew Weil, M.D.
Linus Pauling Institute, Vitamin C. lpi.oregonstate.edu/mic/vitamins/vitamin-C#safety
Vitamin C: Is Anyone Right On Dose
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HOW much vitamin C is enough? Is it the 60 milligrams a day — the amount in half a cup of fresh orange juice — that is the current Recommended Dietary Allowance , the 30 to 40 milligrams that some nutritional biochemists think it should be, the hundreds of milligrams that millions of Americans now take as a daily supplement or the thousands of milligrams that Dr. Linus Pauling believed would protect against serious illnesses, including cancer?
A detailed new federally sponsored study, by far the most comprehensively done to date, says none of the above. The study, directed by Dr. Mark Levine and published today in The Proceedings of the National Academy of Sciences, found that the “optimal” daily intake of vitamin C was more like 200 milligrams, although only about 10 milligrams are needed to prevent vitamin C deficiency.
The researchers, at the National Institutes of Health, also concluded that daily doses above 400 milligrams “have no evident value” and that amounts of 1,000 milligrams or more, which many people now take as daily supplements or on occasion to prevent or treat illness, could be hazardous. Beyond a dose of about 400 milligrams, the study showed, the body’s ability to absorb vitamin C sharply declines and excess vitamin is excreted.
Unlike previous studies used to establish recommended amounts, this one looked beyond the levels needed to prevent scurvy.
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