Lack of any vitamin or nutrient is never a good thing for our bodies, but a vitamin C deficiency is particularly noteworthy. Vital to our overall health, vitamin C works to support the skin and metabolic system, as well as immunity.
Below, the experts break down the signs of vitamin C deficiency so that you can catch it before it leads to more serious health issues. They also offer their advice on how to get those vitamin C levels back on track with a few tweaks in your diet. Read on to see what they had to say.
Why is vitamin C good for the body?
As Elizabeth Sharp, MD, IFMCP, board-certified medicine physician and founder of Health Meets Wellness, explains it, vitamin C is a water-soluble vitamin that is found in citrus fruits, berries and some vegetables. Also known as ascorbic acid, it is an antioxidant that our bodies need to function properly. “Vitamin C is an antioxidant [and has] anti-inflammatory, wound healing, skin integrity and iron absorption [properties],” says Dr. Sharp. “[It] is essential for the production and maintenance of collagen (which is vital for skin), cartilage, tendons, ligaments and blood vessels. It enhances the function of the immune system, helping the body fight off infections.”
What are the symptoms of vitamin C deficiency?
A vitamin C deficiency can show itself in many ways and—worst case scenario—eventually lead to scurvy if nothing if done about it. Samantha Dieras, DCN, RD, director of ambulatory nutrition services at Mount Sinai Hospital, and Dr. Sharp list the following as symptoms that may indicate that you have low levels of vitamin C:
- Bleeding gums (gingivitis)
- Teeth falling out
- Fatigue
- Weight loss
- Joint pain
- Poor wound healing
- Dry mouth
- Corkscrew hair
- Negative impact on bone growth for children
- Small red and brown spots (a.k.a. petechiae)
- Easy bruising
- Jaundice
- Swelling of hair follicles (a.k.a perifollicular)
Dieras says that scurvy is rare and that it is caused by a prolonged period of time without an adequate amount of vitamin C consumption, which can be linked to a poor diet or limited access to nutritious foods. According to the Mayo Clinic, other risk factors include those who smoke or experience secondhand smoke, have gastrointestinal conditions, or have certain types of cancers. But the good news is that once it’s diagnosed, it can be treated.
How do you fix a vitamin C deficiency?
Dr. Sharp says that the recommended daily amount of vitamin C is 75 micrograms (mcg) for adult women (120 mcg for pregnant women) and 90 mcg for adult men. The best way to make sure you hit those levels and get enough vitamin C, according to both experts, is through your diet. Dr. Sharp recommends incorporating vitamin C-rich fresh fruits and vegetables into your meals, such as grapefruit, orange, lemon, lime, red bell pepper and broccoli. Other options include vitamin C supplements, but you should be cautious about which ones you digest, as not all of them are effective.
“Vitamin C supplements are a way to get you to your proper dosage, however food should always be the first line of consumption,” says Dieras. “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.”
And there is a thing as too much of a good thing when it comes to vitamin C intake. An excessive amount can result in nausea, vomiting, diarrhoea, heartburn, stomach cramps and bloating, she says.
As with any health concerns, both experts recommend seeking professional advice. If you’re experiencing any symptoms or just have general questions about vitamin C, see a doctor to get properly diagnosed and help you figure out a safe game plan to replenish those low levels.
This article first appeared in British Vogue.
