When choosing a vitamin E supplement it is widely recognized that the “natural source” supplements are superior to synthetic vitamin E supplements. The synthetic supplements are thought to provide no protection from cancer or heart disease. In addition, selenium, Coenzyme Q10, and ample vitamin C are cofactors of vitamin E.

Vitamin E is often found in skin creams because it is thought to help with skin healing, especially scarring after injuries.

The US RDA for vitamin E is 15mg per day for a healthy male. A deficiency will show up as neurological problems due to bad nerve conduction. Most Americans get enough vitamin E from their diets, but those who are on low fat diets will most likely need to supplement since vegetable oils are the best sources of vitamin E. Take your E supplement with a meal as that will maximize absorbtion.

Sources of vitamin E:

• vegetable oils (palm oil, sunflower, canola, corn, soybean and olive oil)
• Nuts
• Sunflower seeds
• Wheat germ
• Whole grains
• Peanut butter
• Green leafy vegetables

In the body vitamin C is needed to produce collagen which helps keep skin firm and young looking. It is vital to the function of the adrenal glands and the production of adrenaline, noradrenaline and dopamine. Vitamin C is used to synthesize carnitine, an amino acid used by the body for cell regeneration and possibly a powerful anti-aging supplement.

Vitamin C is also an anti-oxidant and helps to protect the body from free radicals, preventing cellular damage and making it a popular anti aging vitamin.

Various government agencies have stated daily requirements of vitamin C to be between 40mg and 95mg per day. This is highly controversial in the health community as many feel this is insufficient for best health. In addition, those who smoke, are pregnant or under stress will need more vitamin C. Various independent agencies recommend from 3000mg to 12000mg of vitamin C per day to gain the most benefit from the vitamin.

You may want to start at 500mg taken 4 times a day to assess the effect vitamin C has on your own health. Everyone will get diarrhea at some point from excessive vitamin C, however the amount varies per person. It has been shown that cancer patients and flu patients can take up to 200g per day before diarrhea develops.

Besides preventing scurvy vitamin C has been put forward as a cure or preventative for many ailments. Here is a list of diseases for which vitamin C is thought to have some benefit:

• Heart disease
• Viral diseases
• Lead poisoning
• Cancer
• Cataracts

Vitamin C has huge popularity as a treatment for colds and flu. Studies have shown that doses of several grams per day shorten the duration of colds and flu as well as decreasing the severity of symptoms. Most studies show no effect with dosages of 100-500mg per day so it is important to keep dosages in the gram range if using vitamin C as a cold treatment.

The only known side effect from vitamin C is diarrhea and it presents itself at different doses specific to the individual. Diarrhea may begin anytime from 3g to 25g per day in healthy people. Those who are seriously ill have been known to take up to 300g daily before diarrhea begins. It will also cause stomach upset in some, but this is easily fixed by taking the vitamin with food. The media often overemphasizes any negative effects reported from vitamin C, but there has never been a negative claim that has been proven.

Sources of vitamin C:

• Rose hips
• Citrus fruits (orange, lemon, grapefruit, lime)
• Tomatoes
• Potatoes
• Papaya
• Broccoli
• Brussels sprouts
• Black currants
• Strawberries
• Cauliflower
• Spinach
• Cantaloupe
• Kiwifruit
• Cranberries
• Red peppers