Vitamin C is one of the most well-known nutrients. Many people think of it as the vitamin that helps prevent colds or keeps the immune system strong.
However, new research suggests that vitamin C may be even more important than we thought, especially for people who weigh more.
A recent study from the University of Otago in Christchurch, New Zealand, has found that people with higher body weight may need more vitamin C than current health guidelines recommend. This finding is important because obesity is becoming more common around the world, and many people may not be getting enough of this essential nutrient.
Vitamin C plays many roles in the body. It helps repair tissues, supports the immune system, and acts as an antioxidant. Antioxidants protect the body from damage caused by harmful molecules called free radicals. Vitamin C is also important for skin health, wound healing, and even mood.
Health guidelines usually recommend a fixed daily amount of vitamin C for everyone. For example, in New Zealand, the recommended daily intake is 45 milligrams per day. This level is based on the needs of a healthy adult weighing about 70 kilograms.
However, Professor Anitra Carr, who led the study, explained that this “one-size-fits-all” approach may not work for everyone. As body weight increases, the body may need more vitamin C to function properly.
The researchers found that people may need an extra 17 to 22 milligrams of vitamin C for every additional 10 kilograms of body weight. This means that someone who weighs much more than 70 kilograms may need significantly higher amounts of vitamin C to stay healthy.
To understand this issue better, the research team looked at data from two large studies. One was the US National Health and Nutrition Examination Survey, which included 2,828 adults. The other was the EPIC-Norfolk study in Europe, which included more than 20,000 participants.
When the researchers examined vitamin C levels in these groups, they found something concerning. Based on current recommendations, about two-thirds of people appeared to have enough vitamin C. However, when body weight was taken into account, only one-third to one-half of participants actually had adequate levels.
This suggests that many people, especially those with higher body weight, may be unknowingly low in vitamin C.
One reason for this may be how the body uses vitamin C in people with obesity. Excess body weight is often linked to low-grade inflammation. This type of inflammation increases stress in the body and causes vitamin C to be used up more quickly.
As a result, people with higher body weight may lose vitamin C faster and need more of it to maintain healthy levels.
Obesity is also linked to several health conditions, such as type 2 diabetes and non-alcoholic fatty liver disease. These conditions are also associated with lower vitamin C levels, which may further increase the body’s need for this nutrient.
The good news is that increasing vitamin C intake is usually simple. Many fruits and vegetables are rich in vitamin C. For example, oranges, kiwifruit, strawberries, and bell peppers are all excellent sources.
Professor Carr suggested that small changes in diet can make a difference. For someone weighing around 70 to 80 kilograms, eating an extra apple or two each day may help. For those who weigh more, foods with higher vitamin C content, such as oranges or kiwifruit, may be more effective.
For people who prefer supplements, it is important to check the amount of vitamin C in the product. Some multivitamins contain only small amounts, which may not be enough for people with higher body weight.
This research also highlights that vitamin C does more than prevent scurvy, a disease caused by severe deficiency. It may also help reduce the risk of heart disease, support the immune system, and improve overall well-being.
The study was published in the journal Critical Reviews in Food Science and Nutrition. It adds to growing evidence that nutrition advice may need to be more personalized rather than based on a single standard for everyone.
As obesity rates continue to rise worldwide, these findings suggest that health guidelines may need to change. Adjusting vitamin C recommendations based on body weight could help more people maintain better health.
Overall, this study reminds us that nutrition is not the same for everyone. Paying attention to individual needs, including body weight, may be key to staying healthy in the long term.
If you care about weight loss, please read studies that hop extract could reduce belly fat in overweight people, and early time-restricted eating could help lose weight .
For more health information, please see recent studies about a simple path to weight loss, and results showing a non-invasive treatment for obesity and diabetes.
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