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Dietary anti-oxidants such as beta carotene, ascorbic acid, and vitamin E are referred to as the least harmful and most holistically advantageous supplements with antioxidant potential. Vitamin C supplements are specifically available over-the-counter due to the fact that they are entirely safe to consume.
All we know usually about vitamin C is that it can benefit poor injury healing and bleeding gums, guarantee healthy skin, and boost immunity such as versus the common cold. The supplements are more than just manufacturers of connective tissue. They are the chosen by health experts to enhance iron absorption in iron deficiency anemia. Intravenous vitamin C supplements boost cardiovascular health and advantage breast cancer.
There is a lot more to preserving an optimal vitamin C content, which we will be talking about in detail in this article.
Health Benefits of Vitamin C Supplements
National Institutes of Health experts have advised the consumption of vitamin C in addition to other antioxidant vitamin consumption for any ages as a milestone for national health. Diet plan and lifestyle these days are easily conducive to cardiovascular risk. Fruits and vegetables can not offset the requirements of the body for antioxidant supplementation.
Here we have actually combined all the health advantages of vitamin C supplements for various conditions and for regular, healthy individuals:
Function of Plasma Vitamin C versus Viral and Bacterial Illness
Vitamin C administration has been seen to improve the reaction of the body to bacterial and viral diseases in the body. Its role as a dietary supplement against virus-induced breathing health problems is of special value.
Randomized clinical trials have shown that plasma vitamin C can significantly reduce the duration of respiratory infections such as colds and flu. Also, the intensity of the signs is less in patients who took the supplements. Nevertheless, research study has not yet shown if vitamin C may altogether avoid or treat respiratory or viral infections such as the common cold.
The anti-inflammatory function and immune-boosting advantages of vitamin C play an important function in keeping back viral and bacterial illness. This is how the supplements can prevent cold and flu from advancing into pneumonia or debilitating lung infections.
In a placebo-controlled trial, consumption of vitamin C supplements lowered the incidence of viral respiratory health problem by 8 percent in grownups and 18 percent in children. Clients in the ICU report lowered plasma levels of vitamin C. And supplements with vitamin C has revealed a shortening of their duration on the ventilator.
These truths are important in understanding and handling the novel COVID-19 illness. A research study including 19 active COVID-19 clients revealed that 18 out of 19 clients had undetectable plasma levels of vitamin C.
Vitamin C might Decrease the Threat of Cancer
The meta-analysis of five randomized controlled trials showed that higher dietary vitamin C can have a multi-faceted link with all kinds of cancer threat and incidence. A research study including nearly 45 thousand individuals showed a 26 percent reduction in cancer danger for every 50 μmol/ L boost in the ascorbic concentration in the blood.
Plasma concentrations of vitamin C are closely interlinked with the risk and occurrence of lung and breast cancer. Meta-analysis of 21 mate and case-control randomized controlled trials proved that when an individual starts cigarette smoking, the vitamin C levels in the body begin to reduce.
The exact same observation has been made in clients with lung cancer. Since smoking cigarettes and lung cancer have a relationship of cause and effect, we can safely say that lung cancer development is likewise based on lower-than-normal serum levels of vitamin C.
Vitamin C consumption has been linked to the incidence and survival of breast cancer. Its high intake has actually been revealed to reduce the risk of breast cancer in high-risk people, such as those with a hereditary predisposition and post-menopausal females. More than prevention of breast cancer, vitamin C consumption is associated with decreasing death and recurrence of the disease.
The most high-yield effect of vitamin C supplements in the treatment and management of cancer is their cytotoxic impact. Vitamin C catalyzes a series of responses that lead to the development of hydrogen peroxide, which is harmful to cancer cells.
In one study, high-dose ascorbic acid also reported advantageous effects in improving the radiosensitivity of some cancer cells. Intravenous vitamin C has actually shown better results than oral ascorbic acid for such advantages.
Vitamin C Advantages your Skin in Several Ways
The most popular benefit of vitamin C is because of its antioxidant impacts. It is the most potent and the most abundant antioxidant and anti-inflammatory representative in the skin. First of all, it protects against the skin damage caused by the reactive totally free radicals and the UV rays of the sun.
When UV rays of the sun fall on the skin, superoxide and peroxide agents are produced from the cell membranes of the skin cells. Vitamin C straight reduces the effects of these harmful agents.
The UV-protective function of Vitamin C indirectly also safeguards against photoaging of the skin. These UV rays can likewise damage the DNA of the skin cell nuclei and insert thymine dimers, which brings mutation. This mutation is the primary offender behind the incapacitating disease Xeroderma pigmentosum.
Hence, vitamin C plays a protective function versus skin cancers triggered by UV damage. It can serve as a powerful anti-inflammatory representative for skin problem such as acne and rosacea. It straight prevents the NF-KB pathway, which produces the inflammation-causing agents.
By preventing the production of inflammatory representatives such as the growth necrosis factor-alpha, IL-1, IL-6, and IL-8, body vitamin C can decrease the inflammatory factors of acne. This mechanism is not only useful for those with acne, but it also slows the aging of typical, healthy skin.
Vitamin C is the safest depigmentation representative your skin can use. Vitamin C prevents melanogenesis, unlike other depigmenting agents that damage and kill melanocytes. That implies it only communicates with the process and does not trigger irreversible damage to important hormone-producing cells of the brain.
Vitamin C enhances the skin barrier and, in this way, it likewise helps in injury recovery. The main mechanism of skin-strengthening is stimulating collagen synthesis by directly stimulating collagen gene expression. Besides, Vitamin C solutions are readily available for topical usage and are entirely safe for consumption.
These benefits of vitamin C for the skin are not complementary. Rather, they are important for regular skin development and health. That is why its deficiency is a risk aspect for numerous skin diseases such as atopic dermatitis and porphyria cutanea tarda. Also, the supplements can assist treat these diseases in addition to the herpes zoster and deadly cancer malignancy of the skin.
Vitamin C Supplements Benefit the Eye
Age-related macular degeneration is a sluggish and persistent procedure related to atherosclerosis, hypertension, age, and vitamin deficiencies. The main part of the retina goes through sluggish degeneration and loses its optimal function.
Vitamin C can lower the danger of cataracts in high-risk patients such as older adults. This occurs by the collagen synthesis results of vitamin C. Collagen strengthens the structure of the eye and provides stability versus age-related macular degeneration.
Its adequate levels in the plasma would stop the generalized swelling and atherosclerosis in the capillary and for this reason likewise prevent age-related macular degeneration.
Another system of action of vitamin C is by fighting versus the reactive oxygen species and the damaging complimentary radicals. In fact, the blood vessels supplying the retina of the eye are end arteries. They have blind ends and do not provide more branches in the retina. When the damage takes place, the retinal tissues are harmed and pass away instantly, and there will be no chance back.
Vision loss, risk of cataracts, and age-related macular degeneration all connect to chronic inflammatory conditions such as diabetes and high blood pressure. The lens of the eye itself is immersed in an ocular fluid rich in vitamin C. In both these situations, vitamin C has the exact same antioxidant and anti-inflammatory role.
Cognitive Advantages of Vitamin C Supplementation
Vitamin C plays a vital role in the collagen synthesis procedures, strengthening the connective tissue throughout the body. It is likewise involved in the synthesis of some extremely crucial physiological compounds such as carnitine, cholesterol, amino acids, and proteins. But its main role that benefits cognitive function is its antioxidant effect.
Vitamin C oxidizes itself and neutralizes the reactive oxygen species and superoxide radicals. By doing this, it safeguards cellular DNA, membrane proteins, and lipids from the oxidative damage of the incredibly destructive free radicals.
By these significant impacts, vitamin C protects the hippocampus versus aging, oxidative damage, and loss of function and enhances memory. There are various other mechanisms, too: vitamin C is straight involved in the maturation and differentiation of the neurons. It is an important cofactor associated with forming myelin sheaths of the nerves, accelerating the nerve impulse conduction across the nerve cells.
Vitamin C is also associated with synthesizing the essential neurotransmitter dopamine for serotonin and then assists in the release of neurotransmitters. These observations have caused the use of vitamin C in the diet plan and drug routines for peripheral neuropathy.
Peripheral neuropathy is a condition identified by damage to the nerves in the limbs, primarily found in late-stage diabetics. Since the retina of the eye is also thought about a part of the main nervous system, those mechanisms likewise recommend its use for eye health.
Clients with Post-traumatic stress syndrome (PTSD) report low serum levels of vitamin C. And hence supplements with ascorbic acid can help handle the syndrome better.
PTSD is the outcome of single prolonged tension (SPS), which has been seen to increase the level of oxidized glutathione and increase the lipid peroxidation in the hippocampus.
A study compared the vitamin C levels between the cognitively undamaged and the cognitively impaired groups of individuals. The results showed that cognitively intact or exceptional people had greater mean concentrations of vitamin C than the cognitively impaired ones.
Vitamin C might Control Hypertension
According to the Johns Hopkins School University of Medicine, high vitamin C intake for two months minimized the systolic blood pressure by almost 4 points typically and the diastolic blood pressure by 1.5 points.
The dosages used for this research study were around 500 milligrams per day, whereas the advised dietary consumption for grownups is 90 milligrams of ascorbic acid each day.
You see, vitamin C is a naturally discovered micronutrient and is water-soluble. Our body can not keep or store for long period of time. So, to take advantage of vitamin C for chronic diseases such as hypertension, it should be taken regularly.
Vitamin C can not replace high blood pressure medications to deal with high blood pressure. However the most reliable therapy for hypertension is the way of life adjustments such as diet and workout, and vitamin C can heavily contribute there.
High blood pressure, specifically as a consequence of diabetes mellitus, can likewise speed up the age-related macular degeneration in the eye. Maintaining normal ascorbic acid concentrations throughout life can prevent and safeguard against such chronic inflammatory conditions and their complications.
Vitamin C might safeguard versus Cardiovascular Diseases
The antioxidant and anti-inflammatory function of vitamins is very beneficial versus the threat, morbidity, and mortality of the heart disease, and at the same time improves cardiovascular health in regular, healthy people. This is because ascorbic acid can avoid atherosclerosis and arterial tightness and enhance lipid profile and endothelial function by reducing the effects of reactive oxygen species.
Vitamin C has actually been seen to potentiate the production and effects of vasodilator nitric oxide (NO). Nitric oxide protects the capillary against vasoconstriction, myogenic spasms, and coagulation abnormalities.
Stroke, cardiovascular heart disease, and heart attacks are all straight connected to the antioxidant status of an individual. By safeguarding the capillary and heart vasculature versus oxidative damage, dietary antioxidants, including vitamin C, can really help improve the quality of life and morbidity in patients with cardiovascular diseases.
A study followed a group of individuals for 10 years to conclude the association of plasma vitamin C concentrations with cardiovascular disease. It concluded that the people utilizing synthetic or natural vitamin C sources had a 25 % lower danger of developing cardiovascular disease.
Its high dose, 500 mg of vitamin C daily, reported a higher decrease in the risk aspects of heart disease and improved the overall cardiovascular health. An analysis of practically 200 research studies concluded that taking vitamin C minimized the blood levels of LDL cholesterol by 7.9 mg/dL and triglycerides by 20 mg/dL.
For much more benefits against heart disease and usually enhanced cardiovascular health, some researchers recommend vitamin C consumption, not supplements. Significant food sources consist of vegetables and fruits, particularly citrus fruits.
Women’s antioxidant cardiovascular research study mentioned that antioxidant vitamins such as vitamin C, beta carotene, and vitamin E are particularly handy in post-menopausal ladies when it comes to cardiovascular health. Vitamin C sources must be a vital dietary routine in women of age above 45.
Benefits of Taking Vitamin C with Meals
Intake of vitamin C with foods abundant in iron increases the absorption of iron by 67 %. Dietary supplements for iron are incredibly pricey. But the very same iron is life-saving for patients with iron shortage anemia, roadway traffic accidents, extreme blood loss, and anemic babies.
Iron shortage anemia is an extreme condition in kids and babies which interferes with the development of red cell in the body. Leukocyte vitamin C concentration drops predisposing the private to the danger of serious infections.
People can develop iron shortage anemia quickly without visible signs and symptoms. Dangerous groups include:
- Pregnant and child-bearing ladies
- Professional athletes running for marathons
- Pure vegetarians
- Teenagers and quickly growing kids
- Individuals who contribute blood frequently
Other high-risk groups consist of those with celiac disease with impaired iron absorption. All these groups can benefit from artificial vitamin C or food sources of ascorbic acid, mainly citrus fruits. Taking vitamin C with meals will help take full advantage of iron absorption from your diet.
Intravenous ascorbic acid can likewise benefit individuals undergoing hemodialysis with severe or chronic kidney failure. Their kidneys are too damaged to produce adequate erythropoietin, and improving vitamin C status can assist the body utilize the optimum of its resources.
Vitamin C may Decrease Uric Acid Levels
According to the Centers for Disease Control and Prevention (CDC), gout is a condition identified by increased uric acid levels in the blood, which then deposit in the joint cavities. For gout, anything that can reduce the levels of urates in the body will assist manage and treat gout.
A cohort study that followed its sample people for twenty years and included 47000 men studied how vitamin C and ascorbic acid levels in the blood connect to the danger, incidence, and morbidity of gout. The study found that taking antioxidant supplements such as vitamin C, vitamin E, and beta-carotene lowered the risk of gout in vulnerable people.
Another study carried out in 2018 discovered that people who took more vitamin C than the advised dietary allowance had lower uric acid levels than those who did not. These outcomes recommend the usage and efficacy of antioxidant vitamins such as ascorbic acid, vitamin E, and ascorbic acid for a much better quality of life for gout patients.
Apart from gout patients, vitamin C lowers urate levels in normal, healthy individuals, as concluded by a study performed in 2011. If you consume a lot of meat, you can use sources of vitamin C along with to leave the adverse impacts of excess urate in the body.
According to the nutrition examination study, gout is an inflammatory illness carefully connected to the diet plan and foods. Once it embeds in, it quickly advances to special needs. But antioxidant supplements such as oral vitamin C can help a lot slow the process down.
Likewise, due to the fact that this illness utilizes and depletes the vitamin C levels, testing ascorbic acid in the body may help examine the development and phase of the illness as well.
Oral Vitamin C Helps Boost Resistance
This is most likely the most recorded health advantage of taking the water-soluble vitamin C. Vitamin C may improve and reinforce the immunity of your body at different levels and in different mechanisms.
To start with, ascorbic acid supplements straight increases the production of white blood cells, particularly distinguished T lymphocytes. Oral vitamin or intravenous ascorbic acid can increase the production of double-positive T cells from the cells of the bone marrow, which is rather high-yield in immunocompromised people.
Plasma vitamin C levels not just increase the production and number of active immune cells it likewise helps their function by battling some of their battles. For instance, plasma vitamin C can battle and reduce the effects of the reactive oxygen species and other harmful totally free radicals. And this not just protects the cells and their membranes but likewise protects the leukocyte material for larger battles.
The above 2 functions can be performed by any dietary vitamin or antioxidant supplements with antioxidant impacts such as vitamin E or beta-carotene substances. A special result of vitamin C is their function in the skin barrier.
Lower vitamin C concentrations have been related to low wound healing, a weak skin barrier, and an increased danger of skin infection. As gone over above, ascorbic acid is a crucial part of the collagen biosynthesis pathway. For this reason, low vitamin C levels lead to weak gums and vulnerable skin barriers.
In addition to strengthening the physical skin barrier, Vitamin C can reinforce the skin defences with their antioxidant residential or commercial properties. These two systems are the backbone of injury healing in the skin and the avoidance of infection.
Advised mg of Vitamin C
Dietary referral consumption for different ages are various. Advised dietary vitamin C consumption level for an infant as much as 12 months of age falls in the series of 25 to 30 mg daily. And breast milk is enough to satisfy the Vitamin C needs of an infant.
If the baby can not be breastfed, it is very important to feed him strengthened synthetic feed with adequate vitamin C levels. Its consumption is important for the infant for blood cell production, eradicating infection, and adequate growth.
For children of age up to 8 years, the advised dietary intake is around 35 mg daily. A high dose may be needed in some cases, such as when kids of this age present with iron deficiency anemia.
For teens of age approximately 18 years, it is suggested that the everyday intake must be around 40 mg per day. High doses are safe, however an upper intake level of 1800 mg each day has actually been recommended.
For adults of age as much as 70 years, RDI levels of 45 mg each day have actually been recommended. Vitamin C is not just essential for adults to prevent significant cardiovascular events and age-related macular degeneration, but it also provides a holistic uplifting of basic health as well.
The recommended dosage of vitamin C supplements increases for pregnant and lactating mothers, and it can hardly be satisfied with vegetables and fruits.
Are there any Adverse Effects of Vitamin C Intake?
Supplemental vitamin C is entirely safe for intake in the recommended does for the respective age in healthy individuals. In fact, ascorbic acid is counted among the safest nutrient consumption in the form of supplements.
To start with, vitamin C is a water-soluble additional vitamin. Besides, vitamin C supplements have a large range for the upper intake level. The liver does not save a large amount of it, and the kidneys get rid of it all the time. So, you will not need to worry about the side effects of vitamin C intakes if you are taking them in a moderate, recommended dosage range.
A typical understanding about vitamin C administration is that when the shortage takes place, the person gets scurvy. At the same time, taking more of it will trigger kidney stone formation. neither of these is totally real nor is entirely incorrect. We will develop this in a later discussion.
Sources of Vitamin C
Fresh vegetables and fruits are the richest sources of vitamin C. They must be taken raw due to the fact that vitamin C can not endure with its antioxidant residential or commercial properties in heat, such as when cooked.
The following are the most popular and richest sources:
- Indian gooseberry
- Citrus fruits such as oranges, lemons, tomatoes
- Green leafy vegetables, generally broccoli
- Kiwifruit, strawberries, and cantaloupes
- Red and green peppers
Fruit juices are also a good source in addition to some animal sources that include animal liver. Because animals manufacture their own ascorbic acid and it is kept in the liver, meat lovers can delight in ascorbic acid supplements with raw animal liver, raw fish, and eggs.
As pointed out prior to too, taking vitamin C with meals, such as having a citrus fruit juice or green peppers, is the best way to take full advantage of the absorption of the nutrients from the meal. Plant sources of vitamin c are more abundant and quickly offered. To use the animal sources, you may need to eat raw animal products, which is so challenging!
Symptoms and signs of Vitamin C Shortage
Low vitamin C material can present with the following signs and symptoms:
- Its insufficient intake for three to 5 months will lead to keratosis pilaris, which is a condition characterized by loss of connective tissue in the skin. You will establish chicken skin with bumps in the areas of arms, legs, and butts.
- Severe lack of vitamin C is connected with cognitive deficit, state of mind changes, and anxiety. A meta-analysis of several randomized regulated trials showed that scurvy is straight associated with cognitive problems and depression in the clients.
- Low levels result in the individual feeling tired, tired out, and weak all the time. Due to the interaction of the ascorbic acid with the neurotransmitters of the brain, low levels result in excessive lethargy.
- Dry and damaged skin with a dull skin can also present as an indication of low vitamin C levels.
- One major and a commonly known sign of extreme deficiency of vitamin C is that the skin swellings quickly. Blood vessels hemorrhage with just a small push, and you see blood seeping below the skin, forming a contusion.
- Healthcare professionals particularly prescribe high doses of vitamin C for patients of surgery and roadway traffic mishaps since its shortage can right away cause bad wound recovery and superimposed infection.
- Joints are a connective-tissue-rich region of the body. Serious deficiency of vitamin C causes weak joints that ache on strolling a little distance. Joints may bleed and provide with swelling.
- Severe shortage can also result in impaired bone development in kids and weak bones in grownups.
- Bleeding gums on the slightest touch and subsequent tooth loss are significant consequences of shortage.
- Lack of vitamin C leads to the individual experiencing more regular episodes of common cold and flu, and they last for longer durations too. The risk and morbidity of breathing infections significantly increase with its shortage due to the fact that there is a decrease in the basic immunity of the body.
- Lacking individuals might experience unexplained weight gain due to increased inflammation and slowed metabolic process of the body.
What will occur if I take too much Vitamin C?
Cases of vitamin C overload in the body are uncommon. The tolerable upper intake level is around 1200 to 15oo mg daily for grownups. And the signs start to appear just when the intake exceeds 2000 mg per day.
Excess vitamin C in the body is just possible in the case of intentional intoxication. If somebody takes oral supplements surpassing 2000 mg each day, the following may take place:
- Patients with persistent kidney illness can easily develop too much vitamin C in the body because of impaired clearance. And it can also result in kidney stones at the same time. Healthcare providers thus should observe discretion in prescribing vitamin C supplements to a patient with kidney stones or kidney illness.
- Kidney stones are a later representation of taking a lot of vitamin C supplements. Early symptoms and signs present as diarrhea and nausea.
- Vitamin C can not hurt your body for long unless the overdose continues. Meanwhile, it can cause iron overload as we know that vitamin C supplementation considerably increases the absorption of iron from meals.
- Individuals taking vitamin C supplementation for age-related macular degeneration might likewise have borderline diabetes. For factors that are not known, overdose can aggravate diabetes mellitus.
Who can Establish Vitamin C Deficiency?
Vitamin C is a dietary vitamin with antioxidant homes. It is generously readily available in our everyday diet plan, primarily fruits and vegetables. Fruits and vegetables, however, need to be taken raw considering that vitamin C loses its functional structure during heating and cooking.
So, generally the following groups of people are at risk of establishing low vitamin C levels:
- The deficiency is a very common occurrence in individuals going through dialysis. Dialytic vitamin C clearance and generalized swelling deplete its levels in the body.
- Malnutrition is the greatest cause of developing low vitamin C levels throughout the world. Diets with low levels of vitamin C quickly predispose the body to establish the symptoms and signs of deficiency.
- Individuals who consume simply the needful however do not include fresh vegetables and fruits. Raw fruits and vegetables are the most abundant and most likely the only genuine dietary source, apart from the supplements.
- You are consuming vegetables and fruits, but they are constantly cooked or steamed. Cooking and heating kill the practical vitamin C in the body. This case, too, is a danger factor for establishing the shortage.
- Smoking is another element that increases the threat of establishing the deficiency. Smokers have low vitamin C levels in the body due to the fact that they use them up quicker.
- Serious and chronic alcoholism gives rise to vitamin C deficiency quicker than anything else. It can take place in various ways: increased urine excretion of ascorbic acid, reduced absorption due to chronic diarrhea consequent to alcohol addiction, poor nutrition, and a diet with low vitamin C levels due to self-neglect.
- Individuals with burns or who have actually gone through a significant surgery may likewise develop the indications or symptoms of shortage since such stress circumstances use up the flowing vitamin C content of the body.
Uses of Intravenous Vitamin C
Vitamin C is an antioxidant vitamin that absorbs easily and has almost absolutely no adverse effects. In some circumstances, its intravenous form may be the preferred form of antioxidant vitamin supplements. Some specialists also utilize intravenous vitamin c supplementation for self-neglecting clients who won’t take oral supplements daily.
By and large, the following are some circumstances where health experts use intravenous vitamin c supplementation:
- Health care experts utilize high-dose vitamin C injections for fast wound recovery. Intravenous injections of 200 mg of vitamin C are provided daily for a week to sustain high doses of ascorbic acid in the blood. This assists in quick recovery, severe blood loss in a mishap, or healing of the wounds of surgery.
- Dietary supplements or high vitamin C intakes may be recommended for fat burning and weight-loss also.
- High dosages of vitamin C are injected in immunocompromised patients such as those with help. Such patients are at high danger of developing infection and vitamin C can assist boost resistance.
- Intravenous supplements of vitamin C can be utilized to back the function and impacts of chemotherapy for cancer.
- Patients who provide with some chronic disease such as arthritis or gout may use high-dose vitamin C supplements for a better quality of life.
- Bleeding gums and frequent tooth loss can gain from the collagen-producing and ant-oxidant properties of high-dose vitamin C supplementation.
- Professionals recommend high doses of vitamin C supplements to those at risk for establishing cardiovascular disease threat. The high dosage can normally enhance cardiovascular health also in typical, healthy individuals.
Forms of Oral Supplemental Vitamin C
Typical forms of artificial vitamin C consist of sodium ascorbate, calcium ascorbate, and other mineral ascorbic acid types. Antioxidant vitamin C typically can be found in mix with other anti-oxidants and vitamin supplementations such as beta carotene. Such antioxidant vitamins, when combined, provide a synergistic impact.
All forms of vitamin C exist in natural sources such as fresh fruits and vegetables, specifically green peppers and citrus fruits.
The Bottom Line
Taking around 40 mg of Vitamin C from a young age will assist fight swelling and enhance development. More than the advised dose in mg of vitamin C is only recommended by your doctor in particular conditions such as those talked about above. Excessive vitamin C is an uncommon incident as is the threat of low levels. Otherwise, select supplements that have minimum negative effects.