I ingest approximately 1,500 mg’s of Vitamin C per day in pill form. Obviously, I consume more than that if you count all of the fruits and vegetables that I eat.
There is a wide range of beliefs regarding Vitamin C consumprion. My question to the forum is this: How many Milligrams of Vitamin C do you take in supplement form on a daily basis?
All productive responses are welcome!
Zeb
500mg in the morning with breakfast. My PWO beverages contain a “glucose plus vit. C” powder that provides roughly a further 200mg. I feel that I get plenty from my sprouts, brocolli(spelling??), spinach, cauliflower, red peppers etc…
How about vit. E? I don’t take any
I consume no more than 800mg in Supplement form, but I take Whole Food Vit C Supplements like Acerola. This is important because in nature the nutrients we get from food are always accompanied by COFACTORS that help the body assimilate and use them. If you take straight isolated or crystalized vit C w/out the cofactors, I hear it can create problems in the digestive tract Especially at gram dosages.
So if youre taking a lot of isolated Vit C do so w/ a little lemon juice or a piece of high vit C fruit or vegetable.
A product I sometimes use is
http://www.nowfoods.com/?action=itemdetail&item_id=11505
From what wise11 wrote:
Is “Acerola” better absorbed, than Ascorbic Acid?
Zeb, 1,000 mg a day. If I’m feeling pre-sick, I double it. I have to use the buffered form.
1,200 Mg Ester complex all day. If you eat plenty of fresh aminos with them, like oranges and citrus, thats plenty. Ive had success with this, so much so I never need coffee anymore. I dont know about all the different forms, but the Ester (calcified form) seems to work.
1000mg as a time-release tablet, plus 250mg in a timed rease multi.
And a fair amout from fruit + vegetables.
Dax
500 in the AM and 500 in the PM
Chewable type.
I supplement with 1250 mg daily. I also consume 2 fruit servings and 4 veggie servings daily. The content in these two varies alot (whaterver is in season, etc) so my food based consumption can vary quite a bit each day.
[quote]ZEB wrote:
From what wise11 wrote:
Is “Acerola” better absorbed, than Ascorbic Acid?[/quote]
Ascorbic acid I’m sure is absorbed just as well, but the crux of the matter isn’t how well it is absorbed, but how well it is USED by the body, given the absence of the necessary cofactors. From the little I’ve read about the topic, most agree that taking small doses of pure ascorbic acid in a supplement that also has acerola powder and added bioflavanoids in it is ok, just avoid taking pure ascorbic acid in plain water, especially in higher doses i.e 1G and up.
Testament to the critical role of cofactors is a test they did a long while back on smokers w/ lung cancer risk. When given pure supplemental beta carotene capsules, it actually PROMOTED cancer, believe it or not, whereas when they were given beta caroten rich foods like carrots and sweet potatoes, these foods rich in carotene but ALSO with the natural cofactors present in them, prevented lung cancer.
Sometimes i’ll take up to 5grams a day
I used to take 10grams a day when I had acne, It helped rid of it, and i’ve been doing a lot of Vitamin C ever since.
hasn’t caused any gastrointestinal discomfort of any sort. Before a workout I will take 2 grams and I will take another 2 grams after my workout.
When I start getting sick I will hit 10 grams.
There was this one time where I got a fever and after taking 20grams of vitamin C, my fever disapeared by the next day. Usually my fevers last days
On what wise11 wrote:
wise11,
So, if I were to take 500mg of Ascorbic Acid with, say one Orange it would be better “used by the body?”
What do you guys think of this?
Emergen-C (effervecent C, 1000mg)with the same companies Electrolyte package (effervecent electrolytes)with 10g Glutamine pre-wrokout. Its rumored this can produce a similiar result to NO2 products, but mainly preventing muscle breakdown during workout. I think the NO2 effect would probably require including some 7-keto Arginine too… I had heard the glutamine (and Arginine) are quickly loaded due to the Potassium Bicarb in the electrolye mix?
Anybody know or care? Its dirt cheap to prepare and could possibly assist workouts…
Lucid1:
Sorry, not buying the whole NO2 bunk. See my thread on “Many Supplements Are Pure Hype.”
[quote]ZEB wrote:
On what wise11 wrote:
wise11,
So, if I were to take 500mg of Ascorbic Acid with, say one Orange it would be better “used by the body?”[/quote]
yes, according to what I’ve read that would be a much more productive way to take your vit.C
I have been taking a 500 mg vit c tab 3 times a day for the past 20 years.
I have 135 mg in the morning as part of a multi and 500 mg post workout.
According to my nutrient tracking program i get another 215 mg from the foods I eat.
So on workout days I get about 850 mg and on non workout days I get about 350 mg
[quote]When I start getting sick I will hit 10 grams.
There was this one time where I got a fever and after taking 20grams of vitamin C, my fever disapeared by the next day. Usually my fevers last days[/quote] I take 9grams a day (1500mg SIX times a day - with each meal). When I’m not feeling well - like I’m coming down with something, I’ll take 2grams every hour, hour and a half. I usually use Ester-C so it’s easy on the stomach and system. I regularly erase the flu in a handful of hours instead of a couple of days and colds I kill in half a day to two days instead of 3-10 days. It REALLY works wonders - especially if you’re run down a lot like I am - not enough sleep, a difficult work schedule and brutally hard workouts four days a week.
I am a Nutritionist BTW, and I recommend everyone take at least 3 grams a day in divided dosages.
Zeb,
Dr. Michael Colgan gives his athletes between 2-12 grams a day using a mixture of calcium ascorbate, magnesium ascorbate, and the fat soluble (the only form of Vitamin C that is) ascorbyl palmitate, along with regular ascorbic acid. The exact dosage varies by athlete. You could even get your serum Vitamin C status checked if you thought you were deficient.
Multi-gram doses of ascorbic acid may cause gastric distress.
I take 3 grams a day in divided doses using a blended form as described above.
If anyone is looking to develop a personal vitamin/mineral supplementation program for themselves, I can’t recommend Dr. Colgan’s “Optimum Sports Nutrition” highly enough. I would say it is required reading for any athlete in any sport.
I’m a fairly high doser myself–about5-6 grams a day. Linus Pauling, the two-time Nobel Prize winning chemist, thought we should be consuming around 10 grams a day for optimal health–and he did so for many years until he died in his 90’s.
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