Could Low C Mean More Body Fat?
If you are looking to lose some extra padding—and these days, who isn’t?—you’ll want to make sure you are getting enough vitamin C.
Researchers at Arizona State University found that men and women with low blood levels of vitamin C had a greater body mass index (BMI,) larger waists and a higher percentage of fat than those with higher levels of vitamin C.
The study measured blood levels of vitamin C in 35 men and 83women ages 20 to 60. Some 24 % were overweight and 54 % were obese. It found that higher levels of vitamin C were associated with lower BMI, body fat percentage and waist circumference.
It’s not known which comes first: if obesity lowers vitamin C concentrations because it depletes vitamin C through oxidative stress, or if, alternately, low vitamin C levels makes fat accumulate in the body.
But one thing is sure: there is a significant reduction in fat burning during exercise in people whose blood levels of vitamin C are low. Vitamin C is needed for the body to make carnitine, a compound that helps transport fats into a cell’s mitochondria—its energy factory—where the fat is burned as fuel. When vitamin C levels are low, there is a decrease in the burning of fat and an accumulation of fat in muscles, which can contribute to obesity.
In this study, giving 500 mg a day of vitamin C to people on a calorie-restricted diet didn’t increase weight loss. But the researchers cite a study that showed that overweight people on a less restrictive diet who got 3,000 mg of supplemental vitamin C a day did have greater weight loss (5.5 pounds) than those given a placebo (2.2 pounds) after six weeks. (Naylor, GJ, et al. Nutr Health, 1985; 4:25-8.)
The researchers also measured a hormone made in fat tissue, called adiponectin. This hormone promotes fat uptake and burning in muscles, so it’s good to have high levels. In this study, vitamin C did not have an effect on adiponectin independent of body mass. (Johnston, CS, J Nutr 137: 1757-1762, 2007.) However, the researchers note that another study found that overweight young adults who took a daily antioxidant (800 IU vitamin E, 500 mg vitamin C, and 10 mg beta carotene) for 8 weeks had increased blood levels of adiponectin. (Vincent, HK, et al. Obesity, 2006; 14:2224-35.)
People who are overweight often get plenty of calories but not enough of the nutrients they need. If they go on a calorie-restricted diet, it becomes even harder to stay well-nourished. That’s why taking a good multi-vitamin-mineral is so important. It supplies nutrients that may be missing from your diet to help your body burn calories more efficiently.
It’s not known if overweight people need extra vitamin C, but some research suggests that may be the case. Eating plenty of fruits and vegetables is the best way to do that, plus supplements can bridge any shortages.
