Bewusst
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If you don‘t eat a diet heavy in raw plant based foods and greens, you need to supplement vitamin C if you want to stay healthy or attain optimal health (including collagen).
I won‘t go further into why because I don’t want to make this longer than necessary and only tell you what you need to know to get your vitamin C supplementation right.
1) WHICH KIND OF VITAMIN C TO TAKE?
• Do NOT take vitamin C that would come into contact with your teeth. This includes vitamin C powder, chewable tablets, fizzy tablets and juices. Ascorbic acid is acidic and will erode your tooth enamel over time. Which is irreparable.
• Plain ascorbic acid should be your first choice and is the cheapest one too.
• You have two options here:
> vitamin C capsules
> compressed tablets.
The first one is the best option because there will be zero contact with your teeth. Make sure the capsule shell is easily dissolvable and not time-release or enteric-coated. (Vegetable) cellulose or gelatin also are fine.
• Make sure your pills have the highest dosage available; at least 1,000 mg per pill. You need lots of vitamin C and you don‘t wanna be swallowing hundreds of pills every day to reach your total dosage.
• Your pills should be additive-free and only contain vitamin C/ascorbic acid.
• If you can‘t find a cheap product with these properties, you can easily make your own vitamin C pills for dirt-cheap.
> Buy pure ascorbic acid powder in bulk, get empty capsules in bulk and buy a capsule filling device (cheap and a valuable one-time investment which will save you loads of money in the long term). Then fill your own vitamin C capsules at your desired dosage. Bigger empty capsules mean more volume for a higher dosage per pill, BUT: you need to still be able to swallow the capsules, keep this in mind when buying.
2) DOSAGE:
• Close to bowel tolerance, optimally. Bowel tolerance = the minimum dosage that gives you watery stool/diarrhea (not dangerous).
> Find out your individual bowel tolerance by taking 2,000 mg of vitamin C per hour until your stool gets loose and watery/until you get diarrhea.
> Once you found your bowel tolerance, reduce dosage in 1,000 mg - 2,000 mg increments until your bowel movements normalize. They should be easy to pass, softish but still formed and somewhat solid.
This is your individual daily target dose now.
Keep in mind that bowel tolerance fluctuates, depending on your current requirements.
To adjust your dose when necessary, simply watch your bowel movements. If they get watery/diarrheaish, reduce your daily dose as described above. If your stool becomes too solid or hard to pass, increase your intake until bowel tolerance and readjust from there. If you get sick or catch a cold, increase your dosage until bowel tolerance and also readjust.
3) HOW TO TAKE:
• with plenty of water
• Either on empty stomach/between meals or together with light foods such as fruits, vegetables, salads or meals low in fat. Not together with fat or meals rich in protein.
• Only take 1,000-2,000 mg of vitamin C at a time and space out doses evenly throughout the day, to reach your target daily dose. Your body can only absorb so much at once.
• Take vitamin C every day. You can do one day off per week (e.g. when you do a fast). Same with other nutritional supplements.
• stay hydrated (get enough water and electrolytes, especially potassium)
I won‘t go further into why because I don’t want to make this longer than necessary and only tell you what you need to know to get your vitamin C supplementation right.
1) WHICH KIND OF VITAMIN C TO TAKE?
• Do NOT take vitamin C that would come into contact with your teeth. This includes vitamin C powder, chewable tablets, fizzy tablets and juices. Ascorbic acid is acidic and will erode your tooth enamel over time. Which is irreparable.
• Plain ascorbic acid should be your first choice and is the cheapest one too.
• You have two options here:
> vitamin C capsules
> compressed tablets.
The first one is the best option because there will be zero contact with your teeth. Make sure the capsule shell is easily dissolvable and not time-release or enteric-coated. (Vegetable) cellulose or gelatin also are fine.
• Make sure your pills have the highest dosage available; at least 1,000 mg per pill. You need lots of vitamin C and you don‘t wanna be swallowing hundreds of pills every day to reach your total dosage.
• Your pills should be additive-free and only contain vitamin C/ascorbic acid.
• If you can‘t find a cheap product with these properties, you can easily make your own vitamin C pills for dirt-cheap.
> Buy pure ascorbic acid powder in bulk, get empty capsules in bulk and buy a capsule filling device (cheap and a valuable one-time investment which will save you loads of money in the long term). Then fill your own vitamin C capsules at your desired dosage. Bigger empty capsules mean more volume for a higher dosage per pill, BUT: you need to still be able to swallow the capsules, keep this in mind when buying.
2) DOSAGE:
• Close to bowel tolerance, optimally. Bowel tolerance = the minimum dosage that gives you watery stool/diarrhea (not dangerous).
> Find out your individual bowel tolerance by taking 2,000 mg of vitamin C per hour until your stool gets loose and watery/until you get diarrhea.
> Once you found your bowel tolerance, reduce dosage in 1,000 mg - 2,000 mg increments until your bowel movements normalize. They should be easy to pass, softish but still formed and somewhat solid.
This is your individual daily target dose now.
Keep in mind that bowel tolerance fluctuates, depending on your current requirements.
To adjust your dose when necessary, simply watch your bowel movements. If they get watery/diarrheaish, reduce your daily dose as described above. If your stool becomes too solid or hard to pass, increase your intake until bowel tolerance and readjust from there. If you get sick or catch a cold, increase your dosage until bowel tolerance and also readjust.
3) HOW TO TAKE:
• with plenty of water
• Either on empty stomach/between meals or together with light foods such as fruits, vegetables, salads or meals low in fat. Not together with fat or meals rich in protein.
• Only take 1,000-2,000 mg of vitamin C at a time and space out doses evenly throughout the day, to reach your target daily dose. Your body can only absorb so much at once.
• Take vitamin C every day. You can do one day off per week (e.g. when you do a fast). Same with other nutritional supplements.
• stay hydrated (get enough water and electrolytes, especially potassium)
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