A lack of vitamin C can have serious consequences for our health. This essential nutrient is vital for supporting our skin, metabolic system, and immunity. Experts highlight the signs of a vitamin C deficiency, helping you catch it before it leads to more serious health issues. They also provide guidance on restoring your vitamin C levels through dietary changes and supplementation.
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin found in citrus fruits, berries, and certain vegetables. It acts as an antioxidant, playing a crucial role in various bodily functions. As Dr. Elizabeth Sharp, a board-certified medicine physician, explains, “Vitamin C is an antioxidant [with] anti-inflammatory, wound healing, skin integrity, and iron absorption [properties]. It’s essential for the production and maintenance of collagen, which is vital for skin, cartilage, tendons, ligaments, and blood vessels. It also enhances the immune system, helping the body fight off infections.”
Recognizing the symptoms of vitamin C deficiency is crucial. Samantha Dieras, a registered dietitian, and Dr. Sharp list common signs, including fatigue, weakness, slow-healing wounds, bruising easily, bleeding gums, joint pain, dry and rough skin, and hair loss.
The most severe form of vitamin C deficiency is scurvy. This condition arises from prolonged periods without sufficient vitamin C intake. It’s usually linked to poor diet or limited access to nutritious foods. Other risk factors, according to the Mayo Clinic, include smoking or exposure to secondhand smoke, gastrointestinal conditions, and certain types of cancers. However, the good news is that scurvy is treatable once diagnosed.
To prevent or correct a vitamin C deficiency, Dr. Sharp recommends a daily intake of 75 micrograms (mcg) for adult women (120 mcg for pregnant women) and 90 mcg for adult men. The most effective way to meet these needs is through diet. Incorporate vitamin C-rich fresh fruits and vegetables into your meals, such as grapefruit, oranges, lemons, limes, red bell peppers, and broccoli.
Vitamin C supplements are an alternative, but choose them carefully. Not all supplements are created equal, and some may not be effective. Dieras advises, “Food should always be the first line of consumption. When you get your vitamin C through food, it is better absorbed. Supplement companies are not highly regulated – if you are going to incorporate supplements, I recommend choosing brands that engage in third-party testing and can prove that the supplement contains what is on the label.”
Excessive vitamin C intake can have negative effects. Dieras warns that too much vitamin C can lead to nausea, vomiting, diarrhea, heartburn, stomach cramps, and bloating.
If you experience any symptoms or have concerns about your vitamin C levels, seek professional advice. A doctor can provide a proper diagnosis and help you develop a safe plan to replenish your vitamin C levels. Remember, prioritizing a balanced diet and incorporating vitamin C-rich foods is the most effective way to ensure optimal health and well-being.
