We all know that vitamin C is perhaps the world’s greatest multi-tasker. It defends us against a slew of proven enemies: from the common cold, to cancer (intravenously), to heart disease. Now there’s new evidence that vitamin C can even help prevent loss of bone mass in men.
Over a four-year period, researchers at Tufts University studied the bone density of men and women 75 years and older who take anywhere from no vitamin C to 520 milligrams daily.
They found that men with the highest levels of vitamin C maintained their bone density. While men with lowest levels of vitamin C experienced bone density loss.
(Interestingly, high vitamin C intake seemed to provide some protection for women, but it wasn’t ‘statistically significant.’ Maybe more research here is needed.)
The RDA of vitamin C is laughable (and surely negligent) at 90 mg per day for men and 75 mg for women.
In my opinion, everyone over the age of 10 should get at least 1,000 mg of vitamin C twice a day. Natural sources include: citrus fruits, broccoli–red peppers, brussel sprouts, parsley, and strawberries.
Very few ‘multi’ vitamins contain enough of it, however. Your best bet is to find 1,000 mg capsules and take one twice a day at a minimum. Don’t take them all at once. And stay away from any so-called ‘time release’ capsules. Vitamin C only stays in your system for a few hours, so ‘time release’ is really a waste.
(There are some rare exceptions, so check with your health provider to make sure this is a safe quantity for you.)
Dr. Allan Spreen
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