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The increased need for vitamin C has been observed among elderly people, smokers, those who abuse alcohol and use drugs. The recommended daily dose of vitamin C should range from 100 to 200 mg and it is usually supplied with a diet. However, if we deal with cold or infection and want to support our immune system, we need a higher dose – it has been observed that the dose of 2 g (2 tablets) per day may decrease the symptoms of cold or shorten its duration. It should be borne in mind that vitamin C is soluble in water and it is best to use it with a lot of water.
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Vitamin C (ascorbic acid) it is a vitamin soluble in body fluids, can be taken from foods (fruits and vegetables), or as drug derived synthetically. The largest of its resources can be found in broccoli, Brussels sprout, kale, black currant fruit and hawthorn, citrus fruits, tomatoes, Savoy cabbage, potatoes. In fact, intake of vitamin C of the food products does not limit the absorbed quantity. Vitamin C (ascorbic acid) is a potent antioxidant, it is an antitoxic, increasing the immune system due to the elimination of risk of bacterial contamination. Vitamin C prevents rupture of blood vessels, affects the blood cholesterol level. It substantially increases the absorption of iron. Inhibits the growth of cancer cells. Lowers stress levels.
Vitamin C deficiency causes abnormal development of connective tissue, cracking capillaries, abnormal calcification of bone tissue, impaired absorption of iron, scorbutus. With the lack of vitamin C, all kinds of injuries do not heal up properly. Vitamin C deficiency can be caused by smoking; each cigarette is destroying up to 100 mg of vitamin C.
Dosage: The demand is 60-80 mg daily. It does not limit the ability to consume higher doses. Some side effects may occur only with longer taking of synthetic vitamin C.
Ascorbic acid – vitamin C. Its biologically active form is the L-isomer, which negatively rotates the polarised light, so that it is a dextroisomer (laevorotatory vitamin C does not exist). It is a strong antioxidant; it reduces the amounts of free radicals, which reduces oxidative stress, a factor leading to cell apoptosis, which is why it is indicated to be a cause for premature ageing.
It supports the immune system functions and increases body system immunity. It is an essential element of the collagen synthesis path, which is why it positively affects the condition of connective tissue. Hence, it promotes also wound healing and increases the durability of capillary vessel. It is involved in transformations of tyrosine and carnitine as well as of some nutrients, so that it affects metabolism. It can also have an impact on the nervous system functions, as it reduces mental fatigue.
Higher supply of vitamin C is especially recommended in the periods of more intensive body system burden, after infections and in order to accelerate regeneration. The indications for increased supply of the vitamin are also hard physical work or intensive trainings.
Citrus bioflavonoids (flavanones) - are found in citrus fruits (oranges and bitter grapefruit) and contain naringenin and naringenin with a strong antioxidant and anti-inflammatory action and enhancing metabolism of a number of substances. Increase immunity and strengthen the walls of blood vessels. Reduce the secretion of cortisol, while increasing the norepinephrine hormone allowing for the reduction of body fat. Citrus flavonoids are an ingredient of supplements in the category of "health and beauty", vitaminizing supplements, thermogenics, herbal blends supporting the functioning of the endocrine system.
Citrus aurantium extract (Bitter orange extract) is widely used in weight reduction process, among athletes, active individuals and people with so called sedentary life-style. It is a source of synephrine and octopamine, which in combination with caffeine and polyphenols contained in green tea affect lipolysis, releasing fatty acids from adipocytes, causing increased energy expenditure, burning them in the sources of cells vital energy (mitochondria). It became popular after the banning ephedine (dangerous for the body) by WADA .
The extract of bitter orange is part of the weight loss supplements (I.e. thermogenics), pre-workout creatine stacks and nitrogen boosters.
Dosage: No specific standards of daily consumption. At high hypertension and with medicines containing a statin, extract of bitter orange should not be used.
Hesperidin - bioflavonoid occurring naturally in plants (fruit, vegetables and herbs), is an antioxidant binding free radicals, is beneficial to cardiovascular system (strengthening of blood vessels, improved circulation). Increases the effectiveness of ascorbic acid and maintaining the appropriate structure of collagen, affects the state of connective tissue. It also has anti-inflammatory and anti-allergic potential (reducing the release of histidine) and increases immunity. In the supplementation there is lack of hesperidin mono-preparation. Both in the form of natural or synthetic, present in combination with quercetin, rutin and ascorbic acid. Available in supplements to support immunity, and in some creatine stacks and nitrogen boosters.
Dosage: Recommended in sports supplementation 20-100mg per day.
Zinc (chemical element from transition group 12) belongs to the trace elements, it helps maintain acid-base balance of the body, protein, energy, lipid and carbohydrate metabolism. It provides bone metabolism and transport of oxygen. It protects the body against free radicals. Necessary for the proper operation of the senses of taste and smell. Positive impact on the process of insulin metabolism in the pancreas. It supports visual adaptation to the dark, has a significant influence on brain function. It is helpful in the treatment of infertility and mental illness.
Zinc deficiency leads to decreased immunity, and growth retardation. Zinc deficiency can occur in case of excessive consumption of simple sugars. In the case of hormonal therapy of women with irregular menstruation, the therapy should be associated with increased consumption of zinc. It can be found in food like: beans, eggs, carrots, beef and pork meat, milk, nuts, citrus fruits, seafood, rice, cottage cheese, lettuce.
Dosage: Daily 12-15 mg zinc. Exceeding the daily dose of 20 mg cause symptoms of poisoning of the body.
What is zinc oxide?
Zinc oxide is a binding of oxygen with zinc in the II oxidation state. It is one of the forms used in dietary supplements.
Zinc is a mineral with a very wide range of effects on the human organism. Among its properties is, for example, the beneficial effect on the condition of the skin, especially helpful for people struggling with acne. Men appreciate zinc for its ability to increase testosterone levels and reduce oestradiol, which is possible thanks to aromatase inhibition. The mineral is also beneficial for the thyroid gland, as it can help to increase the level of hormones FT3 and FT4. The neurological aspect of zinc’s activity is also very interesting. It has the ability to block the access of glycine to the NMDA receptor, and the initiation of ion flow in the receptor becomes impossible for glycine. Thanks to that, zinc can protect neurons from the excitotoxic activity of glutamate. It also contributes to the growth of the brain-derived neurotrophic factor (BDNF), which can be beneficial for cognitive functions and reduce the risk of depression.
Zinc oxide can be found in vitamin and mineral complexes offered by muscle-zone.pl.
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