The RDA for Vitamin C is 90 mg for men and 75 mg for females. If you smoke, an extra 35 mg/day is recommended in order to further support lung function.
If you are supplementing with Vitamin C, you may also want to consider trying Liposomal Vitamin C as it has been shown to be 1.77 times more bioavailable than non-liposomal vitamin C. Keep in mind that the upper limit for vitamin C is 2000 IU and exceeding that may cause diarrhea, nausea, abdominal cramps, and other gastrointestinal disturbances.
4. Turmeric
Turmeric is a yellow-orange spice which contains Curcumin, a powerful anti-inflammatory and antioxidant nutrient.
Curcumin supplementation has been shown to improve mood scores, lower cortisol levels and lower blood levels of acute-phase proteins.
This is important due to the fact that chronic stress and elevated cortisol can weaken the immune system.
How to consume Turmeric: You can add turmeric spice to eggs, roasted veggies, blend it into smoothies & soups, or drink it as a tea!
If you supplement, keep in mind the Joint FAO/WHO Expert Committee on Food Additives (JECFA) has set the acceptable dietary intake for curcumin as 1.4 mg per pound (3 mg/kg) of body weight per day, or approximately 210 mg for a 150-pound person. Using this information, you can determine how much turmeric is needed for your body! For example, 1 capsule of BioOptimal Turmeric will provide you with 400mg of turmeric.
5. Chaga
Chaga is a type of mushroom with antioxidant properties that may help to fight free radicals and reduce inflammation.
Chaga has been shown to stimulate the production of white blood cells, which are important in warding off viruses in the body.
However, it’s important to note the majority of research done around the benefits of chaga has been conducted in animal studies, so more robust research is needed.
How to consume Chaga: Chaga can be found in the form of teas (like Teeccino), pills, and powders. It’s important to note that no human studies have been conducted in order to offer an appropriate dose recommendation. As always, speak with your doctor about potential interactions with medications before taking a product like this.