A study led by researchers from the University of Otago, Christchurch, has uncovered an important link between low vitamin C levels and higher body weight, raising concerns as obesity rates climb worldwide.
The findings suggest that current vitamin C recommendations may be too low for many people, especially those with higher body weights.
Vitamin C is vital for overall health, playing key roles in immune function, wound healing, and reducing inflammation. However, people with more body weight may require higher levels of this nutrient to maintain good health.
The current guidelines for daily vitamin C intake are based on the needs of a healthy 70-kilogram (154-pound) individual, with only a small allowance for differences among the population.
According to Professor Anitra Carr, who led the study, these recommendations are outdated and do not reflect the needs of people with higher body weights.
“For every additional 10 kilograms (22 pounds) of body weight, people need 17 to 22 milligrams more vitamin C per day,” says Professor Carr. This means many people may not be getting enough vitamin C, even if they follow the recommended daily intake.
In New Zealand, where the study was based, the World Health Organization recommends just 45 milligrams of vitamin C per day—one of the lowest guidelines globally. With global obesity rates rising, this recommendation falls short for a large portion of the population.
The study, conducted in collaboration with researchers from the Universities of Copenhagen and Aberdeen, analyzed data from two major sources.
These included over 2,800 adults in the U.S. National Health and Nutrition Examination Survey and more than 20,000 participants in the European Prospective Investigation into Cancer (EPIC)-Norfolk study.
Results revealed that only about two-thirds of participants met the recommended vitamin C levels, and when adjustments were made for body weight, fewer than half were found to have adequate vitamin C levels.
Obesity appears to complicate the body’s use of vitamin C. It is linked to low-grade inflammation and increased oxidative stress, which can deplete vitamin C levels faster.
Obesity also increases the risk of conditions like type 2 diabetes and non-alcoholic fatty liver disease, which are both associated with lower vitamin C levels.
The researchers suggest that increasing vitamin C intake, either through diet or supplements, could help address these deficiencies. For example, an apple contains about 10 milligrams of vitamin C, while an orange provides 70 milligrams, and a kiwifruit offers 100 milligrams.
Eating more of these fruits could easily boost daily vitamin C intake. For those who prefer supplements, Professor Carr recommends checking the label, as some multivitamins contain very small doses of vitamin C.
The health benefits of vitamin C go far beyond preventing scurvy. Adequate levels can help lower the risk of heart disease, cancer, and other serious conditions.
Vitamin C deficiency can also lead to problems like increased infections, poor wound healing, fatigue, and depression—issues more common among individuals with higher body weight.
The findings from this study underscore the need for updated vitamin C guidelines that consider rising obesity rates and their impact on nutrient needs.
As the global population grows heavier, ensuring adequate vitamin C intake could play a key role in improving health outcomes for millions of people.
For anyone looking to improve their diet or manage weight, small changes like eating more fruits rich in vitamin C can make a big difference.
As research continues to uncover the broader benefits of this essential nutrient, it’s clear that vitamin C is more than just a tool for avoiding colds—it’s a critical part of staying healthy in today’s world.
If you care about nutrition, please read studies about why vitamin K is so important for older people, and this snack food may harm your heart rhythm.
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