Vitamin C, also known as Ascorbic Acid, is probably the best-known vitamin in the world. Everyone knows that vitamin C has plenty of health benefits. They say that there is no cure for the common cold, but this common vitamin may be the closest thing. Then can one also take vitamin C for weight loss?

does vitamin C help for weight loss

The idea that one might take vitamin C to lose weight is not yet well known. However, new research suggests that vitamin C may have weight loss benefits as well.

Does Vitamin C Help for Weight Loss?

Many vitamins are beneficial only if they are curing a person of a vitamin deficiency.

However, this is not always true for all vitamins. Sometimes taking a very high dose of a vitamin is an effective cure for a disease.

Taking vitamin C in very high doses, although not completely safe, can cure certain diseases.

Many medical studies prove that vitamin C  is necessary and beneficial for the body to burn fat during exercise.

People with adequate vitamin C status oxidize 30% more fat than people with a deficiency in vitamin C; therefore, those with vitamin C depletion probably be more resistant to reduced fat.

people with adequate vitamin c oxidize 30% more fat

Studies prove that a higher body mass index(BMI) is associated with an insufficient vitamin C intake.

There is also evidence that taking much more vitamin C than nutritionally necessary can help one lose weight.

For those who do not get much physical activity, high doses of vitamin C can mimic some of the benefits of exercise.

What’s more, high doses of vitamin C can also raise hormonal levels, which can help with weight loss further.

But anyway, if you want to shed fat from your body, don’t merely count on vitamin C. You need to do a little more extra effort to assist you to lose weight.

Is Taking Too Much Vitamin C Safe?

Taking high doses of vitamin C for the sake of weight loss is neither miraculously effective nor safe.

For normal adults, the recommended daily intake of vitamin C is 65 to 90 mg per day, with an upper limit of 2000 mg per day.

daily recommended vitamin C intake

Although the maximum safe dose of vitamin C is not the same for everyone and depends on the health of the individual, if one consumes vastly more of the vitamin C than necessary, they are likely to experience side effects.

For this reason, it is probably best to go with lower doses, which will often be enough to help.

Nevertheless, there is evidence in favor of high doses producing positive effects in some patients.

In combination with other treatments, doctors will sometimes inject a seriously sick patient with vitamin C to help them survive a life-threatening illness.

Sepsis, for example, is a disease that kills many people in hospitals and can be treated with high doses of the vitamin.

Further, vitamin C helps to improve one’s health in general, boost fat oxidation rate, and reduce a person’s appetite in some cases.

Vitamin C also works as an antioxidant and has anti-inflammatory properties, which may reduce the risk of heart disease and other cancers.

Side Effects of Taking Too Much Vitamin C

Although taking too much vitamin C is not likely to be harmful, they are not entirely safe.

Side effects of very high doses of vitamin C are often of the gastrointestinal variety:

  • Abdominal cramps
  • Nausea
  • Vomiting
  • Diarrhea

But a long-term overdose of vitamin C will lead to a series of adverse reactions, such as:

  • Anemia
  • Kidney stones
  • Heartburn
  • Headache
  • Insomnia

Taking a very high dose of one vitamin makes it harder for the body to absorb other vitamins as well. So chances are one end up deficient in other vitamins if he takes too much vitamin C.

side effect of taking too much vitamin C

In short, the extreme dose makes the poison, and anything, including water, can make you sick in excessive quantity.

What Foods Are Rich in Vitamin C?

If one is interested in raising their vitamin C intake, they can do so with foods instead of supplements.

The most common natural source that people use for vitamin C is probably orange juice.

While orange juice is a healthy drink in most ways, it does nonetheless have a lot of sugar in it.

Therefore, orange juice may not be the best idea for those who are strict about avoiding sugar.


Natural fruit sugar is still sugar after all.

For the most part, eating a whole fruit tends to be healthier than drinking fruit juice.

Most types of fruit contain enough of the vitamin that one can smoothly go over the recommended daily limit.

More potent sources of vitamin C include Kale (excellent food for health in general) and Broccoli.


If you do not mind spicy food, chili peppers are even more potent than Kale and Broccoli.

One green chili pepper contains the recommended daily intake of the vitamin.

And fortunately, you can take a lot more (but not vastly more) than the recommended daily minimum without the risk of side effects.

Here are some good sources of vitamin C.

foods rich in vitamin c

You can also get vitamins from supplements instead of from food if you prefer.

One advantage of using supplements is that it is easy to keep track of exactly how much of the vitamin one is getting.

With foods, you have to estimate.

Supplements are also very cheap; this is less true for foods.

However, supplements vary in quality, and the body does not fully absorb low-quality supplements.

Should I Take Vitamin C Supplement?

Not every supplement found on the drug store shelves is of poor quality, but the quality varies and is often low.

And there is evidence showing that the naturally occurring antioxidants in foods offer higher value compared to the antioxidants supplement.

If you are serious about using the vitamin for weight loss, be sure to know something about the quality of your supplements.


Should one expect to lose weight with vitamin C?

Yes, certainly, there is plenty of evidence in favor of the effectiveness of vitamin C for weight loss.

Although it may not cause sudden and rapid weight loss, it benefits boosting the oxidation rate, which can help burn more fat when you exercise.

But do not expect vitamin C to work as an easy, no effort weight loss solution.

We know the best thing one can do if they want to lose weight is probably “Train more.”

Using vitamin C for weight loss is NOT, therefore, the most useful thing one could do. It just plays an auxiliary role.

Vitamin C is excellent for health in general and is very potent and effective in protecting you from contagious bacteria and viruses.

In addition, it can boost your energy,  reduce inflammation, and reduce stress levels.