Vitamin C helps your body produce strong bones, collagen, and cartilage. Healthy collagen is essential for healthy, young-looking skin. Vitamin C is also a great detoxifier and antioxidant.
Fruit and vegetable lovers needn't worry about vitamin C deficiency. Probably the best-known nutritional supplement, this sour-tasting vitamin is abundant in most fruits and many vegetables. Old, wilted vegetables and overripe fruits do not provide you with much — and remember that stress, smoking, and many drugs increase your need for vitamin C.
Possible signs of deficiency: Frequent colds or viral infections and bleeding gums. Consider taking more vitamin C if you commonly strain tendons or ligaments or if your injuries take too long to heal.
Natural sources: Fruits and vegetables, especially bell peppers, tomatoes, strawberries, and citrus fruits.
 | Arguably the most widely used supplements, vitamins E and C work as a team to provide powerful antioxidant protection against the ravages of free radicals — out-of-control oxygen molecules that run amuck among your body's cells, leaving a high body count behind. Free radicals may be a major factor in aging and can contribute to heart disease, cancer, arthritis, hepatitis, and many other diseases. Vitamins E and C should be at the top of your supplement list. |
Supplement amount: Take from 400 to 1,200 IU of vitamin E with 1 or 2 grams of vitamin C daily. If you have a good diet, good health habits, and few symptoms of early aging, start at the low end. If you're on a fast tract to fast food heaven, start at the higher end of the dosage range. Take up to 5 grams or more of vitamin C when you have an injury or infection.
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