Are you trying to lose weight and are wondering if vitamin C may have an impact on your weight? Vitamin C is an antioxidant with anti-inflammatory properties that may affect fatty acid oxidation according to studies.
According to studies, vitamin C may affect weight loss indirectly. Vitamin C is an antioxidant protecting against free radicals, lowers chronic inflammation due to lifestyle factors, protects immune functioning, and may increase fat oxidation by up to 30% during exercise. Vitamin C is found in different forms, but liposomal vitamin C has better bioavailability and absorption in the intestines. Vitamin C is water soluble and can be taken in the morning on an empty stomach and throughout the day up to 2000 mg daily.Â
In order to address if vitamin C can aid in weight loss, we’ll talk about the benefits, dosage, and signs of vitamin C deficiency, when to take vitamin C, and which form has the best bioavailability.Â
What Are The Benefits Of Vitamin C?
Vitamin C is also known as L-ascorbic acid. Vitamin C is a water-soluble vitamin and acts like an antioxidant to our cells from damage of free radicals.
Vitamin C is also known to play a role in immune function, in making collagen and in healing wounds.Â
We don’t produce vitamin C ourselves, so we need it through diet or supplementation. Vitamin C is often found in foods such as:
- Oranges
- Lemon
- Kiwi
- Papaya
- Mango
- Pineapple
- Strawberries
- Blackcurrants
- Grape
- Broccoli
- Avocado
- Bell peppers
- Cabbage
- Brussel sprouts
Vitamin C can also be found in supplemental form as capsules, liquid or chewable tablets.
Vitamin C is also required for making collagen, the amino acid L-Carnitine and specific neurotransmitters called catecholamines like dopamine, norepinephrine and epinephrine.
Vitamin C also acts like a cofactor in the conversion of dopamine to norepinephrine and is necessary for the activation of tyrosine hydroxylase which is a precursor of dopamine.
According to studies, vitamin C deficiency may affect mood disorders like depression and changes in neurotransmitter signaling. A hypothesis suggests that inflammation and immune dysregulation due to psychosocial stressors may trigger the development of depression. However, the mechanisms in depression and mental health diseases are complex.Â
Vitamin C is an antioxidant protecting against free radicals and helps regenerate other antioxidants like vitamin E (alpha-tocopherol).
Vitamin C is also said to help aid in weight loss, but the question is how?
What Vitamin Helps With Weight Loss?
Vitamin C is, according to a study made by PubMed Central, known for being a potent antioxidant fighting free radicals, protecting the immune system and helping form neurotransmitters.
As mentioned in the study, America is experiencing an obesity epidemic. Obesity is associated with metabolic abnormalities leading to insulin resistance, chronic inflammation, heart disease and dyslipidemia (affecting cholesterol levels).
Lifestyle factors such as nutrition, exercise and genetic factors may increase the risk of obesity and how our body regulates fat oxidation. According to PubMed, individuals with an adequate amount of vitamin C may oxidize 30% more fat during exercise compared to those with low levels of vitamin C.
This means individuals with low levels of vitamin C may be more weight loss resistant.
However, it’s worth remembering that vitamin C does not necessarily work directly in decreasing fat but assists indirectly by contributing with antioxidants and lowering inflammation.
I personally believe that by lowering chronic inflammation, it’ll help us lose weight if we’re weight loss resistant. Chronic inflammation may be caused by diet, stress, lifestyle, weight gain, environmental toxins, alcohol and smoking.
Chronic inflammation typically leads to hormonal and metabolic changes which affect insulin levels and affects the liver in processing carbohydrates, which again, affects insulin levels. Furthermore, weight gain and inflammation can affect the hormone leptin which controls appetite and metabolism.Â
Overall, I believe that by lowering inflammation through diet, lifestyle changes and increasing vitamin C through supplementation, it may aid in weight loss.
What Is The Sign Of Low Vitamin C?
You might have been wondering if vitamin C can help aid in weight loss – and if so, what are the signs of low levels of vitamin C?
Signs of low vitamin C may include:
- Dry hair and skin
- Weight gain (due to chronic inflammation)
- Weakness
- Fatigue
- Poor immune functioning
- Slowly healing wounds
- Bleeding easily
- Bruising easily
- Concave fingernails
- Painful joints
- Weak bones
- Bleeding gums
- Iron deficiency
- Low mood
- Irritability
- Depression
- Confusion
Disclaimer: Causes of low vitamin C are individual and everyone reacts with different symptoms. If you’re suspecting low levels of vitamin C or any other diseases, I’ll recommend you talk to your healthcare provider.Â
If you’ve low levels of vitamin C and are considering taking vitamin C supplements, when is the best time to take it?
When Should I Take Vitamin C?
Vitamin C is a water-soluble antioxidant. This means it dissolves in water and the leftover amount will be eliminated through urine.Â
Since our body does not synthesize vitamin C ourselves, daily intake may be necessary to keep an adequate amount available in our body.
Vitamin C can be taken throughout the day but is better taken in the morning on an empty stomach. Preferably 30 minutes before eating breakfast.Â
However, there are different types and forms of vitamin C, which can affect how much our body actually absorbs the ingested vitamin C.Â
What Is The Best Form Of Vitamin C To Take?
If you’re thinking about supplementing with vitamin C for weight loss, there are different forms of vitamin C. They affect absorption differently.Â
There are three forms called L-ascorbic acid, ascorbyl-6-palmitate and magnesium ascorbyl phosphate. The last mentioned is said to be the most stable form.Â
Furthermore, a liposomal form of vitamin C is the best absorbed – especially for those with digestive problems. As a health coach, I’ll personally recommend a liposomal form of vitamin C.
According to PubMed, liposomal vitamin C includes accelerated intestinal absorption, increased stability of the product, protects the gut from any irritants, and has better bioavailable properties.Â
Vitamin C will run through the system quickly. It is said that the absorption will peak after 3 hours and be gone after 8 hours.
If you’re trying to lose weight and want to aid in a supplement of vitamin C – which dosage is suitable?
How Much Vitamin C For Weight Loss?
When looking to lose weight – extra vitamin C may be helpful by increasing antioxidant levels, decreasing inflammation and protecting immune functioning.
However, weight loss is more complicated than that and requires lifestyle changes regarding diet, exercise and stress management.
However, the daily recommended dosage is up to 2000 mg a day in liposomal form.
Note: Vitamin C may cause side effects, especially if taken too much like abdominal pain and diarrhea. I’ll always recommend consulting with a doctor or specialist before taking any supplements.Â
Personally, I’ll recommend starting at a lower dose and increasing until you reach a tolerable amount with no side effects.
Final Thoughts
Vitamin C is a potent antioxidant that fights free radicals, lowers inflammation and protects immune functioning.Â
Vitamin C may aid in weight loss indirectly by decreasing chronic inflammation and may increase fat oxidation by 30% if having an adequate amount of vitamin C compared to vitamin C deficiency.
I personally recommend a liposomal form of vitamin C due to its bioavailability and increased absorption in the intestines combined with up to 2000 mg of vitamin C daily.
