Vitamin C, the water soluble vitamin known for its effectiveness in treating scurvy and promoting collagen production, is also indicated as a major factor in weight management. Because your body doesn't store water-soluble vitamins when consumed in excess of your daily needs, but are excreted instead, it is important to consume vitamin C daily. Eat or drink vitamin C-rich foods in the morning to rev up metabolism and lose weight. Consult with your medical provider before making dietary changes or taking supplements.
Adult men require about 90 milligrams per day of vitamin C, and women require about 75 milligrams . Smokers should consume an additional 35 milligrams each day. Larger amounts of vitamin C can be effective in treating particular diseases or deficiencies. A multivitamin typically contains 60 milligrams of vitamin C, and supplements are available in various strengths up to 1000 milligrams per tablet. But, consuming more than 2 grams of vitamin C each day can cause gastrointestinal disturbances. Taking dietary supplements may not be risk free, according to the U.S. Food and Drug Administration. Consult with your medical provider before adding supplements to your dietary intake. Take vitamin C in the morning to replace what's been lost during the night and start your day with its fat-burning benefits.
People with the recommended levels of vitamin C in their systems oxidize 30 percent more fat during exercise than individuals with depleted vitamin C levels, according to a 2005 article in the "Journal of the American College of Nutrition." Therefore, consume vitamin C-rich foods -- or take a vitamin C supplement if your doctor says it's OK for you -- in the morning before you become active to increase fat-burning. Even without a structured exercise routine in the morning, people tend to be more active and get more exercise during the course of the day than at night.
Carnitine is a substance produced in the liver and kidneys and stored in skeletal muscles, heart, brain and sperm, according to the University of Maryland Medical Center. Important for turning fat into energy, carnitine is activated by vitamin C. This is another reason to consume vitamin C in the morning, to start that fat-burning process. According to research conducted by the Arizona State University and reported on the Nutrition and Metabolism website, keeping the body supplied with vitamin C is essential to reducing waist circumference and Body Mass Index, or BMI.
Good food sources of vitamin C include citrus fruits such as oranges, lemons and grapefruit, which are all well-known for their high vitamin C content. One medium orange, for instance, has 75 milligrams of vitamin C. However, 1/2 cup of red bell pepper has 95 milligrams, 1/2 cup of strawberries has 50, 1/2 cup cooked broccoli has 60 and even a baked white potato has 25 milligrams of vitamin C.
- Journal of the American College of Nutrition: Strategies for Healthy Weight Loss: From Vitamin C to the Glycemic Response
- Ohio State University: Vitamin C
- Institute of Medicine of the National Academies: Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids
- University of Maryland Medical Center: Carnitine
- Nutrition and Metabolism: Marginal Vitamin C Status is Associated with Reduced Fat Oxidation During Submaximal Exercise in Young Adults
- International Journal of Sport Nutrition and Exercise Metabolism: Vitamin C: Effects of Exercise and Requirements with Training
- U.S. Food and Drug Administration: Tips for the Savvy Supplement User: Making Informed Decisions and Evaluating Information