Does vitamin C help you lose weight?

vitamin C for weight loss

A daily vitamin C dose of 500 mg seems beneficial for weight loss. Vitamin C may help you lose weight, improve your BMI, decrease waist circumference and body fat percentage, burn more fat, and even increase energy metabolism.

How much vitamin C do we need a day?

The recommended daily intake of vitamin C is 75 mg for women and 90 mg for men.

Furthermore, pregnant women need 85 mg and lactating women need 120 mg of vitamin C a day. Also, people on medication or smokers have higher vitamin C needs. For instance, smokers need at least 35 mg more vitamin C a day![1]

In any case, vitamin C supplements are considered pretty safe. We can take much higher doses than the recommended. The upper tolerable dose is 2,000 mg!

As a rule of thumb, a daily vitamin C dose of 500 mg from supplements seems enough for weight loss! Certainly, we don’t need vitamin C supplements. We can get high amounts of vitamin C from food.

Vitamin C may help you burn more fat

Adequate amounts of vitamin C are related to decreased body mass, Body Mass Index (BMI), percentage of body fat and weight 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 a moderate exercise!

Furthermore, obese people can’t burn fat as effectively, as people with normal body weight. They need high doses of vitamin C. Otherwise exercise won’t burn as much fat.

So, if you want to lose weight, you should get at least the recommended daily intake of vitamin C. 5 servings of fruits and vegetables can provide this dose.

Certainly, exercise is key for fast weight loss. There is no need to follow intense workouts, though. Even 45 minutes of walking a day can help you lose substantial body fat.

Vitamin C helps obese people exercise

Above all, you should consume fewer calories and start exercising for fast weight loss.

Vitamin C not only helps the body burn more fat, but also prevents fatigue after exercise. Therefore, vitamin C makes it easier for obese people to work out regularly, improving their health and decreasing their body weight.[4]

A daily vitamin C dose of 500 mg helped obese people lose more weight. If you can’t get this dose from food, you may benefit from taking vitamin C supplements.

Additionally, a daily vitamin C dose of 250 mg can help you build muscle mass, recover faster from exercise, and sleep at night.

Certainly, you should get at least 100 mg of vitamin C from your diet. Foods contain much more than vitamin C. Foods contain other vitamins, minerals, and antioxidants that act synergistically helping the body burn more fat.

Vitamin C prevents obesity as it fights oxidative stress

Sunlight, pollution, lack of exercise, and unhealthy eating habits, such as a diet high in calories, fat and carbs, can lead to oxidative stress. Furthermore, oxidative stress can lead to diseases and obesity.

Vitamin C and other antioxidants, such as vitamin E and beta-carotene, prevent oxidative stress. Actually, vitamin C can help you lose weight, as it has powerful antioxidant and anti-inflammatory properties.[5]

Obese people have higher risk of chronic inflammation. Vitamin C can decrease inflammation, as well.

Additionally, vitamin C may minimize the side effects of conventional medications, or enhance therapeutic effects of other drugs!

Certainly, if you can’t get enough vitamin C from food, you’ll benefit from taking vitamin C supplements.

Other health benefits of vitamin C for weight loss

Furthermore, vitamin C plays a key role in glucose metabolism, as it reduces blood glucose, and enhances whole body glucose disposal. Mainly, by reducing oxidative stress! 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 fat tissue and regulates appetite and energy expenditure. When we’re in a caloric deficit, leptin stimulates appetite. It makes us hungry, in order, to maintain our normal weight. So, vitamin C may help us feel full for longer. It makes diet easier!

Can vitamin C increase metabolism?

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 body fat for energy. It plays a critical role in energy production. Carnitine is concentrated in muscle tissue.

Foods rich in vitamin C which help us lose weight

Certainly, you can get the recommended daily dose of vitamin C from food. 5 servings of fruits and veggies a day will provide about 100 mg of vitamin C. The recommended daily dose is only 90 mg!

Foods high in vitamin C are oranges, lemons, kiwi, strawberries, grapefruit, papaya, pepper, broccoli, cauliflower, mustard greens, and tomatoes. See the whole list here.

The easiest way to boost your daily intake of vitamin C is to drink a glass of fresh-squeezed orange juice. It contains about 125 mg of vitamin C! Don’t worry, orange juice won’t make you gain weight.

Certainly, the best source of vitamin C is food. Food can provide more than vitamin C. Foods contain vitamins and other antioxidants, as well. The combination of these compounds enhances the antioxidant capacity of the body.

What’s the best dose of vitamin C for weight loss?

As a rule of thumb, you should try to get about 500 mg of vitamin C. Take supplements, only if you can’t follow a diet rich in foods containing vitamin C. In most cases, there is no need to take a vitamin C dose of 1,000 mg or higher!

Above all, you should consult your health care provider before taking any supplement.