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]
Additionally, a vitamin C dosage of 250 mg can help you build muscle mass, recover faster from strenuous exercise, and sleep better at night. Increased lean body mass, and a good night’s sleep are key factors for a better basal metabolism, which burns belly fat.
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.[5]
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![6]
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!