Vitamins, such as vitamin C, have many functions in your body. Vitamin C is a potent antioxidant and is needed for your body to function properly. Some evidence suggests vitamin C might be important for burning fat, but it does not appear that vitamin C levels directly affect your metabolism.
The Basics
Vitamin C is a water-soluble vitamin that is found in many foods, including citrus fruits and vegetables. Vitamin C functions as an antioxidant, which means it helps protect the body from damage due to free radicals or reactive oxygen molecules. Vitamin C also is needed to make collagen, a protein found in skin, blood vessels and connective tissue. Your immune system also needs vitamin C to function properly.
Fat Oxidation
Some evidence indicates vitamin C also plays a role in some aspects of metabolism. Vitamin C is needed to make carnitine, a molecule that helps transport fat into energy-producing parts of the cell known as mitochondria. A study published in a 2006 issue of "Nutrition and Metabolism" examined the effects of vitamin C levels on fat breakdown during exercise. The study found that low vitamin C levels made it harder for fat to be broken down during periods of moderate exercise, suggesting that vitamin C might help burn fat.
Controversy
Because vitamin C is an antioxidant, low levels are associated with increased oxidative stress. Some researchers have hypothesized that increased oxidative stress levels slow the metabolism of the elderly. This hypothesis was tested in a study published In a 2003 issue of the "Journal of Clinical Endocrinology and Metabolism." This study found no relationship between oxidative stress and metabolism, and also did not find that metabolism changed after administering vitamin C.
Considerations
The relationship between vitamin C and metabolism is not clear. A lack of vitamin C might affect how your body processes calories, but taking vitamin C supplements is unlikely to significantly boost your metabolism. Consuming excessive amounts of vitamin C can be dangerous and cause severe diarrhea and dehydration. High vitamin C intake might also cause an increased risk of developing kidney stones.
References
- Linus Pauling Institute; "Vitamin C"; Jane Higdon; 2006
- "Nutrition and Metabolism"; "Marginal vitamin C status is associated with reduced fat oxidation during submaximal exercise in young adults"; Carol Johnston et al.; 2006
- "Journal of Clinical Endocrinology and Metabolism"; "Oxidative Stress Does Not Modulate Metabolic Rate or Skeletal Muscle Sympathetic Activity with Primary Aging in Adult Humans"; Christopher Bell et al.; 2003
Member Comments