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Vitamin C

This important mineral governs the contractibility of muscles. A lack of it in your diet can increase fatigue and cause a susceptibility to infection and injury, as well as a slowdown of alertness. (Excessive sweating can cause a loss of as much as 3mg. a day.)
Make sure your diet contains an ample variety of vegetables, whole-grain products, nonfat dried milk, brewer’s yeast, wheat bran, wheat germ, pumpkin and sunflower seeds, fish, meat, and liver.
As a supplement, zinc is available in all good multivitamin and multi-mineral preparations. It can also be bought as zinc-sulphate or zinc-gluconate tablets in doses ranging from 15 to over 300 mg. (Both zinc sulphate and zinc gluconate seem to be equally effective, but zinc gluconate has been found to be more easily tolerated gastro-intestinally. The chelated form is best.) Though zinc is virtually nontoxic-except when the food ingested has been stored in galvanized containers or there is an excessive intake – supplemental doses over 150 mg. daily could be harmful and are not recommended.
If you’re a diabetic, a heavy drinker, or take large amounts of vitamin Вб, you need higher intakes of zinc. Keep in mind, too, that if you are adding zinc to your diet, you will increase your need for vitamin A. In fact, zinc works best in combination with vitamin A, calcium, and phosphorus.

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