Vitamin C is an antioxidant that fights off free radicals that cause damage to the body’s cells. It also helps boost the immune system and may help in the prevention of heart disease. It also aids in the repair and maintenance of teeth, bones, cartilage and connective tissues and is essential for proper absorption of iron. It helps prevent anemia, hair loss and joint pain.
How much to take: Medical experts recommend about 200mg of Vitamin C daily to meet the daily requirement, although non-smokers usually require a lower dosage than smokers. A low daily intake of 90mg is also acceptable, although this may have to be increased on most days in order to reap the benefits of this vitamin.
Don’t get enough vitamin D? Go outside and get some of this wonderful vitamin. Full exposure to the sun without any sunscreen at all for only 10 to 15 minutes per day will help your body absorb all the vitamin D it needs. It may also be a good idea to take in some calcium from a glass of milk or a piece of cheese. Many Vitamin D supplements also come with calcium and magnesium. Calcium needs vitamin D and magnesium for maximum absorption and more will be discussed about this later.
Vitamin E is another antioxidant that has been associated with fighting cancer and heart disease. Most people call it the ‘beauty vitamin’ because it promotes healthy skin and hair. It is also known for preventing premature aging, which is why it is commonly used in personal care products.
Vitamin E is fat-soluble, so it will be stored in the body. Care must be taken to ensure that not too much or too little is taken.
How much to take: To ensure meeting the daily recommended dosage, about 15mg of this vitamin should be taken with or after meals to ensure proper absorption.
Vitamin K triggers a type of protein that contributes in building and rebuilding bones. As such, it helps protect against certain types of cancers and fractures. It also prevents calcium buildup in the walls of blood vessels. It is found in green leafy vegetables, soybeans and dill pickles.
How much to take: About 120mcg should be enough to meet daily requirements.