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Dietary anti-oxidants such as beta carotene, ascorbic acid, and vitamin E are called the least damaging and most holistically advantageous supplements with antioxidant potential. Vitamin C supplements are especially offered nonprescription due to the fact that they are totally safe to consume.
All we know generally about vitamin C is that it can benefit poor wound healing and bleeding gums, make sure healthy skin, and increase immunity such as against the acute rhinitis. The supplements are more than just producers of connective tissue. They are the picked by health specialists to enhance iron absorption in iron shortage anemia. Intravenous vitamin C supplements boost cardiovascular health and advantage breast cancer.
There is a lot more to keeping an optimal vitamin C material, which we will be talking about in detail in this article.
Health Benefits of Vitamin C Supplementation
National Institutes of Health specialists have advised the consumption of vitamin C in addition to other antioxidant vitamin intakes for all ages as a milestone for national health. Diet plan and lifestyle nowadays are quickly conducive to cardiovascular danger. Fruits and vegetables can not offset the needs of the body for antioxidant supplementation.
Here we have actually brought together all the health benefits of vitamin C supplements for numerous conditions and for normal, healthy individuals:
Role of Plasma Vitamin C against Viral and Bacterial Illness
Vitamin C administration has been seen to improve the reaction of the body to bacterial and viral illness in the body. Its role as a dietary supplement against virus-induced breathing illnesses is of unique value.
Randomized medical trials have revealed that plasma vitamin C can significantly decrease the duration of breathing infections such as colds and influenza. Also, the severity of the symptoms is less in clients who took the supplements. However, research study has actually not yet shown if vitamin C may altogether avoid or deal with breathing or viral infections such as the acute rhinitis.
The anti-inflammatory role and immune-boosting benefits of vitamin C play an important role in keeping back viral and bacterial diseases. This is how the supplements can prevent cold and flu from progressing into pneumonia or debilitating lung infections.
In a placebo-controlled trial, intake of vitamin C supplements reduced the incidence of viral respiratory disease by 8 percent in adults and 18 percent in kids. Clients in the ICU report minimized plasma levels of vitamin C. And supplements with vitamin C has shown a reducing of their duration on the ventilator.
These realities are important in understanding and handling the novel COVID-19 illness. A study involving 19 active COVID-19 clients exposed that 18 out of 19 patients had undetectable plasma levels of vitamin C.
Vitamin C may Decrease the Threat of Cancer
The meta-analysis of 5 randomized regulated trials revealed that greater dietary vitamin C can have a multi-faceted relate to all types of cancer danger and occurrence. A study including practically 45 thousand people showed a 26 percent reduction in cancer threat for every 50 μmol/ L increase in the ascorbic concentration in the blood.
Plasma concentrations of vitamin C are carefully interlinked with the risk and occurrence of lung and breast cancer. Meta-analysis of 21 associate and case-control randomized controlled trials proved that when an individual starts smoking cigarettes, the vitamin C levels in the body start to reduce.
The very same observation has actually been made in clients with lung cancer. Considering that cigarette smoking and lung cancer have a relationship of cause and effect, we can safely state that lung cancer development is also dependent on lower-than-normal serum levels of vitamin C.
Vitamin C intake has been linked to the incidence and survival of breast cancer. Its high consumption has been revealed to reduce the danger of breast cancer in high-risk people, such as those with a hereditary predisposition and post-menopausal ladies. More than prevention of breast cancer, vitamin C consumption is associated with reducing mortality and reoccurrence of the disease.
The most high-yield result of vitamin C supplements in the treatment and management of cancer is their cytotoxic impact. Vitamin C catalyzes a series of reactions that result in the development of hydrogen peroxide, which is poisonous to cancer cells.
In one research study, high-dose ascorbic acid also reported advantageous impacts in improving the radiosensitivity of some cancer cells. Intravenous vitamin C has actually revealed much better results than oral ascorbic acid for such benefits.
Vitamin C Benefits your Skin in Numerous Ways
The most prominent benefit of vitamin C is because of its antioxidant effects. It is the most potent and the most abundant antioxidant and anti-inflammatory agent in the skin. Firstly, it protects against the skin damage induced by the reactive free radicals and the UV rays of the sun.
When UV rays of the sun fall on the skin, superoxide and peroxide representatives are produced from the cell membranes of the skin cells. Vitamin C straight neutralizes these damaging representatives.
The UV-protective function of Vitamin C indirectly likewise secures versus photoaging of the skin. These UV rays can also harm the DNA of the skin cell nuclei and insert thymine dimers, which brings anomaly. This mutation is the main perpetrator behind the incapacitating illness Xeroderma pigmentosum.
For this reason, vitamin C plays a protective role against skin cancers brought on by UV damage. It can function as a potent anti-inflammatory agent for skin conditions such as acne and rosacea. It straight prevents the NF-KB path, which produces the inflammation-causing agents.
By hindering the production of inflammatory agents such as the tumor necrosis factor-alpha, IL-1, IL-6, and IL-8, body vitamin C can lower the inflammatory contributors of acne. This mechanism is not only helpful for those with acne, however it also slows the aging of typical, healthy skin.
Vitamin C is the best depigmentation representative your skin can utilize. Vitamin C prevents melanogenesis, unlike other depigmenting agents that damage and eliminate melanocytes. That means it just engages with the process and does not trigger long-term damage to crucial hormone-producing cells of the brain.
Vitamin C reinforces the skin barrier and, in this way, it also assists in injury healing. The primary system of skin-strengthening is stimulating collagen synthesis by straight stimulating collagen gene expression. Besides, Vitamin C formulations are available for topical use and are entirely safe for intake.
These advantages of vitamin C for the skin are not complementary. Rather, they are necessary for regular skin development and health. That is why its deficiency is a threat element for several skin diseases such as atopic dermatitis and porphyria cutanea tarda. Also, the supplements can help treat these illness in addition to the herpes zoster and malignant cancer malignancy of the skin.
Vitamin C Supplements Advantage the Eye
Age-related macular degeneration is a slow and persistent procedure connected with atherosclerosis, hypertension, age, and vitamin shortages. The central part of the retina goes through slow degeneration and loses its ideal function.
Vitamin C can decrease the danger of cataracts in high-risk patients such as older adults. This happens by the collagen synthesis impacts of vitamin C. Collagen reinforces the structure of the eye and provides stability against age-related macular degeneration.
Its appropriate levels in the plasma would halt the generalized inflammation and atherosclerosis in the blood vessels and hence also prevent age-related macular degeneration.
Another system of action of vitamin C is by combating against the reactive oxygen types and the damaging complimentary radicals. Actually, the capillary providing the retina of the eye are end arteries. They have blind ends and do not offer more branches in the retina. As soon as the damage happens, the retinal tissues are damaged and die immediately, and there will be no chance back.
Vision loss, threat of cataracts, and age-related macular degeneration all relate to chronic inflammatory conditions such as diabetes and hypertension. 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 function.
Cognitive Advantages of Vitamin C Supplements
Vitamin C plays a vital function in the collagen synthesis procedures, reinforcing the connective tissue throughout the body. It is also involved in the synthesis of some very important physiological substances such as carnitine, cholesterol, amino acids, and proteins. However its main function that benefits cognitive function is its antioxidant impact.
Vitamin C oxidizes itself and reduces the effects of the reactive oxygen types and superoxide radicals. This way, it safeguards cellular DNA, membrane proteins, and lipids from the oxidative damage of the incredibly damaging totally free radicals.
By these major results, vitamin C safeguards the hippocampus against aging, oxidative damage, and loss of function and improves memory. There are various other systems, too: vitamin C is directly associated with the maturation and distinction of the nerve cells. It is a vital cofactor involved in forming myelin sheaths of the nerves, speeding up the nerve impulse conduction across the nerve cells.
Vitamin C is also involved in manufacturing the crucial neurotransmitter dopamine for serotonin and after that helps with the release of neurotransmitters. These observations have actually led to using vitamin C in the diet and drug regimen for peripheral neuropathy.
Peripheral neuropathy is a condition defined by damage to the nerves in the limbs, mainly found in late-stage diabetics. Because the retina of the eye is likewise thought about a part of the central nervous system, those mechanisms also recommend its use for eye health.
Clients with Post-traumatic stress syndrome (PTSD) report low serum levels of vitamin C. And for this reason supplementation with ascorbic acid can assist manage the syndrome much better.
PTSD is the result 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 in between the cognitively intact and the cognitively impaired groups of individuals. The results showed that cognitively undamaged or exceptional people had greater mean concentrations of vitamin C than the cognitively impaired ones.
Vitamin C may Manage Hypertension
According to the Johns Hopkins School University of Medicine, high vitamin C consumption for two months reduced the systolic high blood pressure by practically 4 points typically and the diastolic high blood pressure by 1.5 points.
The dosages utilized for this study were around 500 milligrams each day, whereas the recommended dietary intake for grownups is 90 milligrams of ascorbic acid per 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 benefit from vitamin C for chronic illness such as high blood pressure, it needs to be taken frequently.
Vitamin C can not replace high blood pressure medications to treat high blood pressure. However the most effective therapy for hypertension is the lifestyle modifications such as diet and workout, and vitamin C can greatly contribute there.
Hypertension, especially as a consequence of diabetes mellitus, can likewise accelerate the age-related macular degeneration in the eye. Preserving typical ascorbic acid concentrations throughout life can avoid and protect versus such persistent inflammatory conditions and their issues.
Vitamin C might secure versus Cardiovascular Diseases
The antioxidant and anti-inflammatory function of vitamins is exceptionally helpful against the risk, morbidity, and death of the cardiovascular disease, and at the same time enhances cardiovascular health in typical, healthy individuals. This is because ascorbic acid can prevent atherosclerosis and arterial stiffness 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 results of vasodilator nitric oxide (NO). Nitric oxide secures the blood vessels versus vasoconstriction, myogenic spasms, and coagulation problems.
Stroke, cardiovascular disease, and cardiovascular disease are all directly linked to the antioxidant status of an individual. By securing the blood vessels and heart vasculature versus oxidative damage, dietary anti-oxidants, including vitamin C, can truly help enhance the lifestyle and morbidity in patients with cardiovascular diseases.
A study followed a group of people for 10 years to conclude the association of plasma vitamin C concentrations with heart disease. It concluded that the people using synthetic or natural vitamin C sources had a 25 % lower threat of developing heart problem.
Its high dosage, 500 mg of vitamin C daily, reported a higher decrease in the risk aspects of heart disease and improved the total cardiovascular health. An analysis of practically 200 research studies concluded that taking vitamin C decreased 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 improved cardiovascular health, some scientists suggest vitamin C intake, not supplements. Major food sources include fruits and vegetables, particularly citrus fruits.
Women’s antioxidant cardiovascular research study mentioned that antioxidant vitamins such as vitamin C, beta carotene, and vitamin E are particularly practical in post-menopausal females when it concerns cardiovascular health. Vitamin C sources need to be a vital dietary regimen in females of age above 45.
Advantages of Taking Vitamin C with Meals
Consumption of vitamin C with foods rich in iron increases the absorption of iron by 67 %. Dietary supplements for iron are exceptionally pricey. However the same iron is life-saving for clients with iron deficiency anemia, roadway traffic accidents, severe blood loss, and anemic babies.
Iron shortage anemia is a severe condition in children and babies which hinders the advancement of red cell in the body. Leukocyte vitamin C concentration drops predisposing the specific to the danger of serious infections.
People can establish iron deficiency anemia quickly without noticeable symptoms and signs. Dangerous groups include:
- Pregnant and child-bearing women
- Professional athletes running for marathons
- Pure vegetarians
- Teens and quickly growing children
- Individuals who donate blood frequently
Other high-risk groups consist of those with celiac disease with impaired iron absorption. All these groups can benefit from synthetic vitamin C or food sources of ascorbic acid, generally citrus fruits. Taking vitamin C with meals will assist take full advantage of iron absorption from your diet plan.
Intravenous ascorbic acid can likewise benefit individuals going through hemodialysis with intense or persistent kidney failure. Their kidneys are too harmed to produce adequate erythropoietin, and improving vitamin C status can help the body use the optimum of its resources.
Vitamin C may Lower Uric Acid Levels
According to the Centers for Disease Control and Avoidance (CDC), gout is a condition characterized 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 help handle and deal with gout.
An accomplice study that followed its sample people for twenty years and included 47000 men studied how vitamin C and ascorbic acid levels in the blood associate with the danger, incidence, and morbidity of gout. The study found that taking antioxidant supplementation such as vitamin C, vitamin E, and beta-carotene reduced the risk of gout in prone people.
Another research study conducted in 2018 discovered that individuals who took more vitamin C than the recommended dietary allowance had lower uric acid levels than those who did not. These results suggest 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 clients, vitamin C lowers urate levels in regular, healthy individuals, as concluded by a study conducted in 2011. If you eat a lot of meat, you can utilize sources of vitamin C along with to leave the unfavorable impacts of excess urate in the body.
According to the nutrition assessment survey, gout is an inflammatory illness closely connected to the diet and foods. Once it embeds in, it quickly progresses to special needs. However antioxidant supplements such as oral vitamin C can assist a good deal slow the procedure down.
Likewise, due to the fact that this disease utilizes and diminishes the vitamin C levels, testing ascorbic acid in the body might assist evaluate the progression and stage of the disease also.
Oral Vitamin C Assists Boost Resistance
This is probably the most recorded health advantage of taking the water-soluble vitamin C. Vitamin C may enhance and strengthen the resistance of your body at different levels and in numerous mechanisms.
First of all, ascorbic acid supplements straight increases the production of white blood cells, specifically 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 a few of their fights. For example, plasma vitamin C can fight and reduce the effects of the reactive oxygen types and other damaging complimentary radicals. And this not simply secures the cells and their membranes but also maintains the white blood cell material for bigger battles.
The above two functions can be carried out by any dietary vitamin or antioxidant supplements with antioxidant effects such as vitamin E or beta-carotene substances. An unique impact of vitamin C is their function in the skin barrier.
Lower vitamin C concentrations have been related to low injury healing, a weak skin barrier, and an increased risk of skin infection. As discussed above, ascorbic acid is a crucial part of the collagen biosynthesis pathway. Thus, low vitamin C levels lead to weak gums and delicate skin barriers.
In addition to strengthening the physical skin barrier, Vitamin C can strengthen the skin defences with their antioxidant properties. These two systems are the backbone of injury healing in the skin and the avoidance of infection.
Advised mg of Vitamin C
Dietary recommendation consumption for different ages are various. Advised dietary vitamin C intake level for a baby approximately 12 months of age falls in the series of 25 to 30 mg daily. And breast milk suffices to satisfy the Vitamin C needs of an infant.
If the child can not be breastfed, it is essential to feed him fortified synthetic feed with sufficient vitamin C levels. Its intake is very important for the baby for blood cell production, fighting off infection, and appropriate development.
For children of age as much as 8 years, the advised dietary intake is around 35 mg each day. A high dosage may be required in many cases, such as when kids of this age present with iron shortage anemia.
For teenagers of age as much as 18 years, it is recommended that the day-to-day consumption ought to be around 40 mg daily. High doses are safe, however an upper intake level of 1800 mg each day has actually been recommended.
For adults of age approximately 70 years, RDI levels of 45 mg per day have actually been recommended. Vitamin C is not just important for grownups to prevent significant cardiovascular occasions and age-related macular degeneration, but it also supplies a holistic uplifting of basic health also.
The recommended dosage of vitamin C supplements increases for pregnant and lactating mothers, and it can hardly be satisfied with vegetables and fruits.
Exist any Side Effects of Vitamin C Consumption?
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 supplemental vitamin. Besides, vitamin C supplements have a wide variety for the upper intake level. The liver does not keep a large amount of it, and the kidneys eliminate all of it the time. So, you will not need to stress over the adverse effects of vitamin C intakes if you are taking them in a moderate, advised dose range.
A common perception about vitamin C administration is that when the deficiency takes place, the person gets scurvy. At the same time, taking more of it will trigger kidney stone development. neither of these is completely real nor is entirely false. We will establish this in a later discussion.
Sources of Vitamin C
Fresh fruits and vegetables are the richest sources of vitamin C. They should be taken raw due to the fact that vitamin C can not survive with its antioxidant homes in heat, such as when prepared.
The following are the most popular and wealthiest sources:
- Indian gooseberry
- Citrus fruits such as oranges, lemons, tomatoes
- Green leafy veggies, generally broccoli
- Kiwifruit, strawberries, and cantaloupes
- Red and green peppers
Fruit juices are likewise a good source in addition to some animal sources that include animal liver. Due to the fact that animals manufacture their own ascorbic acid and it is kept in the liver, meat lovers can take pleasure in ascorbic acid supplementation with raw animal liver, raw fish, and eggs.
As mentioned before also, taking vitamin C with meals, such as having a citrus fruit juice or green peppers, is the best method to optimize the absorption of the nutrients from the meal. Plant sources of vitamin c are more abundant and easily available. To utilize the animal sources, you may require to consume raw animal products, which is so hard!
Symptoms and signs of Vitamin C Shortage
Low vitamin C content can present with the following symptoms and signs:
- Its insufficient consumption 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 locations of arms, legs, and butts.
- Serious absence of vitamin C is associated with cognitive deficit, mood modifications, and depression. A meta-analysis of several randomized controlled trials proved that scurvy is straight related to cognitive impairment and depression in the patients.
- Low levels lead to the person 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 lead to extreme sleepiness.
- Dry and harmed skin with a dull skin can also present as a sign of low vitamin C levels.
- One significant and a commonly understood sign of severe shortage of vitamin C is that the skin contusions quickly. Blood vessels hemorrhage with just a minor push, and you see blood seeping underneath the skin, forming a bruise.
- Healthcare experts particularly recommend high doses of vitamin C for patients of surgical treatment and roadway traffic accidents due to the fact that its shortage can immediately lead to poor injury healing and superimposed infection.
- Joints are a connective-tissue-rich area of the body. Extreme deficiency of vitamin C causes weak joints that hurt on walking a little distance. Joints might bleed and provide with swelling.
- Severe deficiency can likewise result in impaired bone development in children and weak bones in adults.
- Bleeding gums on the smallest touch and subsequent tooth loss are significant effects of shortage.
- Lack of vitamin C leads to the private experiencing more regular episodes of common cold and influenza, and they last for longer durations as well. The threat and morbidity of respiratory infections drastically increase with its shortage due to the fact that there is a decline in the basic immunity of the body.
- Deficient people may experience unusual weight gain due to increased inflammation and slowed metabolic process of the body.
What will happen if I take excessive Vitamin C?
Cases of vitamin C overload in the body are uncommon. The bearable upper consumption level is around 1200 to 15oo mg daily for adults. And the symptoms start to appear just when the consumption goes beyond 2000 mg daily.
Excess vitamin C in the body is just possible when it comes to deliberate intoxication. If somebody takes oral supplements surpassing 2000 mg per day, the following may take place:
- Patients with persistent kidney disease can easily build up too much vitamin C in the body because of impaired clearance. And it can likewise lead to kidney stones at the same time. Doctor hence need to observe discretion in prescribing vitamin C supplements to a client with kidney stones or kidney disease.
- Kidney stones are a later representation of taking a lot of vitamin C supplements. Early signs and symptoms present as diarrhea and queasiness.
- Vitamin C can not damage your body for long unless the overdose continues. Meanwhile, it can trigger iron overload as we know that vitamin C supplementation significantly increases the absorption of iron from meals.
- Individuals taking vitamin C supplementation for age-related macular degeneration may also have borderline diabetes. For factors that are not known, overdose can worsen diabetes mellitus.
Who can Develop Vitamin C Deficiency?
Vitamin C is a dietary vitamin with antioxidant properties. It is abundantly available in our daily diet plan, primarily fruits and vegetables. Fruits and vegetables, however, must be taken raw considering that vitamin C loses its practical structure during heating and cooking.
So, generally the following groups of people are at danger of developing low vitamin C levels:
- The deficiency is a really typical incident in people going through dialysis. Dialytic vitamin C clearance and generalized inflammation deplete its levels in the body.
- Poor nutrition is the biggest cause of establishing low vitamin C levels throughout the world. Diets with low levels of vitamin C quickly predispose the body to establish the signs and symptoms of deficiency.
- People who consume simply the needful however do not include fresh fruits and vegetables. Raw vegetables and fruits are the most plentiful and probably the only genuine dietary source, apart from the supplements.
- You are eating fruits and vegetables, however they are always prepared or steamed. Cooking and heating eliminate the practical vitamin C in the body. This case, too, is a threat element for establishing the deficiency.
- Smoking cigarettes is another element that increases the threat of developing the shortage. Smokers have low vitamin C levels in the body due to the fact that they utilize them up faster.
- Serious and persistent alcohol addiction gives rise to vitamin C deficiency faster than anything else. It can occur in different methods: increased urine excretion of ascorbic acid, reduced absorption due to chronic diarrhea consequent to alcoholism, malnutrition, and a diet plan with low vitamin C levels due to self-neglect.
- People with burns or who have gone through a significant surgical treatment may also establish the indications or signs of deficiency due to the fact that such stress situations consume the distributing vitamin C material of the body.
Uses of Intravenous Vitamin C
Vitamin C is an antioxidant vitamin that soaks up readily and has practically absolutely no side effects. In some circumstances, its intravenous kind might be the preferred kind of antioxidant vitamin supplements. Some experts likewise use intravenous vitamin c supplements for self-neglecting clients who won’t take oral supplements daily.
By and large, the following are some situations where health experts use intravenous vitamin c supplementation:
- Health care specialists utilize high-dose vitamin C injections for fast injury healing. Intravenous injections of 200 mg of vitamin C are given daily for a week to sustain high dosages of ascorbic acid in the blood. This helps in quick recovery, serious blood loss in an accident, or recovery of the wounds of surgery.
- Dietary supplements or high vitamin C intakes might be prescribed for fat burning and weight-loss as well.
- High doses of vitamin C are injected in immunocompromised patients such as those with AIDS. Such clients are at high danger of establishing infection and vitamin C can assist boost resistance.
- Intravenous supplementation of vitamin C can be utilized to back the role and effects of chemotherapy for cancer.
- Patients who present with some chronic illness such as arthritis or gout might use high-dose vitamin C supplementation for a better quality of life.
- Bleeding gums and regular tooth loss can benefit from the collagen-producing and ant-oxidant properties of high-dose vitamin C supplementation.
- Specialists prescribe high doses of vitamin C supplements to those at risk for developing cardiovascular disease threat. The high dosage can typically enhance cardiovascular health also in regular, healthy individuals.
Types of Oral Supplemental Vitamin C
Common kinds of synthetic vitamin C include sodium ascorbate, calcium ascorbate, and other mineral ascorbic acid forms. Antioxidant vitamin C often is available in combination with other antioxidants and vitamin supplementations such as beta carotene. Such antioxidant vitamins, when combined, offer a synergistic effect.
All kinds of vitamin C exist in natural sources such as fresh vegetables and fruits, especially green peppers and citrus fruits.
The Bottom Line
Taking around 40 mg of Vitamin C from a young age will assist combat swelling and enhance development. More than the recommended dose in mg of vitamin C is just prescribed by your healthcare provider in certain conditions such as those discussed above. Too much vitamin C is an uncommon incident as is the risk of low levels. Otherwise, select supplements that have minimum negative effects.