Can vitamin C help with weight loss

Vitamin C cannot directly aid in weight loss, but moderate supplementation may have an auxiliary effect on weight management. Vitamin C mainly indirectly affects weight by participating in fat metabolism, suppressing appetite, and other ways. Its effects vary from person to person and need to be combined with diet and exercise. Vitamin C is a water-soluble vitamin that the human body cannot synthesize on its own and needs to be obtained through food or supplements. It participates in collagen synthesis as an antioxidant and also affects the process of fat breakdown. Research shows that people with lower levels of vitamin C may have more difficulty consuming fat, as this vitamin is an essential factor in carnitine synthesis, which helps convert fat into energy. Vitamin C can also regulate the secretion of leptin, a hormone that can transmit satiety signals to the brain. Citrus fruits, broccoli, and other foods rich in vitamin C usually have lower calories. Using them as a substitute for high calorie snacks can reduce total calorie intake. Relying solely on vitamin C for weight loss may have a counterproductive effect. Excessive supplementation may lead to gastrointestinal discomfort and even an increased risk of kidney stones. Some people may experience diarrhea after taking high doses of vitamin C, and this temporary weight loss is actually dehydration. Some vitamin C supplements contain sugar or other additives, which can actually increase extra calories. Taking on an empty stomach may irritate the gastric mucosa, and long-term overdose may interfere with copper absorption or lead to iron overload.

It is recommended to obtain vitamin C through natural foods, with a daily intake controlled at 100-200 milligrams. Weight management should be based on a reasonable diet and regular exercise, and can be paired with low glycemic index fruits such as kiwi and strawberry as snacks. Patients with underlying diseases such as chronic kidney disease should consult a doctor before supplementing to avoid taking antacids or estrogen drugs together that may affect absorption. If there is persistent weight abnormality, it is recommended to seek medical attention to investigate potential causes such as thyroid dysfunction.