A daily vitamin C dose of 250-500 mg seems beneficial for weight loss, as it may help you:
- improve your BMI
- decrease waist circumference
- decrease body fat percentage
- burn belly fat
- increase energy metabolism
- reduce blood glucose levels
- feel full for a long time
What’s the best dose of vitamin C for weight loss?
The recommended daily intake of vitamin C is 75 mg for women and 90 mg for men. Also, pregnant and lactating women, people who take drugs, people with diabetes, obese people, smokers, and athletes have higher daily vitamin C needs.[1]
A daily vitamin C dose of 500 mg from food or supplements is more than enough for weight loss, though!
There is no need to take a high vitamin C dose of 1,000 mg from supplements, even if they’re pretty safe or cheap. Actually, there are many natural sources of vitamin C. We can get 500 mg of vitamin C per day from food.
If you want to lose weight, you should get at least the recommended daily intake of vitamin C. 5 servings of fruits and vegetables per day provide this dose.
Vitamin C may help you burn belly fat
Adequate amounts of vitamin C are related to a lower Body Mass Index (BMI), percentage of body fat and a decreased waist circumference![2,3]
Vitamin C is necessary for the body to burn fat for energy. High vitamin C concentrations can burn 30% more fat during moderate exercise! Obese people can’t burn belly fat as effectively, as people with normal body weight.
Additionally, vitamin C is necessary for the synthesis of L-carnitine. Carnitine is found in nearly all cells of the body. Carnitine is a key compound for the metabolism, as it helps the body burn fat for energy. It plays a critical role in energy production.
Vitamin C for a Lean Body
Vitamin C not only helps the body burn more fat but also prevents fatigue after exercise. It helps obese people work out regularly, improving their health and decreasing their body weight. According to studies, a daily vitamin C dose of 500 mg can help obese people lose more weight.[4]
Athletes of bodybuilding need more vitamin C, as intense exercise produces more free radicals! Consuming foods high in vitamin C is beneficial for athletic performance and building muscle mass. Vitamin C helps muscles to recover faster and fight fatigue!
The recommended daily dose of 90 mg may not be enough for athletes, though. Athletes should consume 200-250 mg of vitamin C a day, as they have higher antioxidant needs, due to exercise-induced free radicals.
According to a study, published in the International Journal of Sports Medicine, athletes of all sports have higher needs for vitamin C. Highly trained runners, soccer players, wrestlers, and basketball players performed great when took up to 250 mg of vitamin C per day. Keep in mind that vitamin C supplementation beyond 250 mg didn’t improve athletic performance.[5]
Vitamin C is also vital for the natural synthesis of collagen. Collagen is the most abundant protein in the human body. It’s approximately 30% of the body’s protein content. Collagen is found in connective and soft tissue as well. So, athletes should eat foods that boost the natural synthesis of collagen by the body. Vitamin A, zinc, and copper are necessary for collagen synthesis.
Too much vitamin C may be bad for muscle growth
Although adequate amounts of vitamin C are necessary for muscle growth, athletes of bodybuilding should avoid taking too much vitamin C from dietary supplements.
Vitamin C supplements boost the antioxidant status of the body, neutralizing most exercise-induced free radicals. However, according to a 2020 study, published in the Journal of Sports Medicine, moderate amounts of free radicals are beneficial for increasing strength and improving muscle contractile activity.[6]
It seems that free radicals produced during exercise are important regulators of muscle growth! Therefore, extremely high doses of vitamin C from supplements may be bad for bodybuilding and athletic performance.
How much vitamin C is ideal for Athletes?
According to a study, published in the American College of Sports Medicine, 200 mg of vitamin C a day, consumed from vegetables and fruits, may be enough for bodybuilders. This dosage can reduce exercise-induced oxidative stress, without impairing muscle growth and athletic performance.[7]
Vitamin C prevents obesity as it fights oxidative stress
Sunlight, pollution, lack of exercise, smoking, disease, and unhealthy eating habits have been linked to oxidative stress, which is a common cause of obesity.
Vitamin C and other antioxidants, such as vitamin E and beta-carotene, fight oxidative stress. Actually, vitamin C can help you lose weight, as it has powerful antioxidant and anti-inflammatory properties. Obese people have a higher risk of chronic inflammation.[8]
May Help Sleep Better at Night
The National Sleep Foundation recommends 7–9 hours of sleep per night for healthy adults of 26–64 years old. Seniors need only 7–8 hours of sleep per night.
Adults who sleep less than 6 hours and elderly people who sleep less than 5 hours of sleep per night have insufficient sleep.
Sleep disorders impair the quality of life, and increase the risk of diseases, such as hypertension, stroke, type 2 diabetes, obesity, cardiovascular disease, mood disorders, and dementia. Additionally, sleep disorders significantly increase the risk of road traffic injuries.[9]
Oxidative stress is a common cause of sleep-related disorders! Pollution, sun radiation, lack of exercise, smoking, or poor diet can increase free radicals in the body. High amounts of free radicals lead to oxidative stress. Antioxidants, such as vitamin C, neutralize free radicals, helping us sleep!
Scientists found that people who sleep 7–8 hours per night have optimal levels of vitamin C. On the contrary, people who sleep less than 4 hours per night have significantly lower levels of vitamin C!
Actually, vitamin C deficiency has been associated with increased risk of moderate to severe insomnia symptoms! Common causes of insomnia are also depression, anxiety disorders, and psychosocial stress. These are associated with oxidative damage. High dosages of vitamin C are necessary for fighting oxidative stress.
For instance, vitamin C can help people with depression sleep better, as it’s necessary for the production of dopamine and serotonin. These compounds support good mood and weight loss.
Moreover, high doses of vitamin C may help people with obstructive sleep apnea and restless legs syndrome.
Actually, people with sleep issues, due to vitamin C deficiency, may benefit from taking vitamin C supplements, without the side effects of other traditional medications.
Chronic poor sleep can significantly increase cortisol levels and plasma glucose! Vitamin C can reduce high cortisol and glucose levels! Also, vitamin C improves insulin secretion.[10]
Furthermore, chronic poor sleep can impair memory! But, high doses of vitamin C can prevent spatial memory impairment, improving antioxidant defense mechanisms of the hippocampus.[11]
Other health benefits of vitamin C for weight loss
Furthermore, vitamin C plays a key role in glucose metabolism. It enhances glucose disposal in the body. Also, vitamin C seems to improve insulin sensitivity, and modulate insulin production at the pancreas![12]
Moreover, vitamin C may inhibit leptin secretion. Leptin is a hormone released from the fat tissue. It regulates appetite and energy expenditure. When we’re in a caloric deficit, leptin stimulates appetite. It makes us feel hungry in order to maintain our normal weight. So, vitamin C may help us feel full for longer. So, vitamin C makes it easier to follow a hypocaloric diet for weight for a long time!