Want to have better, more radiant skin? Want to supercharge your immunity? Then you need to get a good dose of Vitamin C into your body every day. Scientists around the world have been talking about its benefits since the early 1900s. But unlike Vitamin D, your body can’t produce Vitamin C on its own. So the only way to get Vitamin C is to consume the right kind.
Vitamin C is found in a variety of fruits and vegetables, including oranges, strawberries, and broccoli. But while it’s good to include these foods in your diet, a study from the National Institutes of Health found that only 70 to 90 percent of the vitamin C you ingest is absorbed by your body, which is why some people turn to supplements.
We get it. There’s a lot to take in, especially if it’s something you’ve never really thought about before. So we spoke to some of London’s leading nutritionists and dieticians to discuss the benefits of Vitamin C, what happens if you don’t get enough, and how you can boost your levels.
What are the Benefits of Vitamin C?
Vitamin C is essential for the production of collagen, a protein that supports bones and connective tissue. “Because of its role in collagen synthesis, vitamin C may speed up the wound-healing process,” says nutritionist and weight-loss expert Milena Koehler. “It also helps neutralize free radicals, which may reduce the risk of chronic disease. Additionally, vitamin C supports the immune system and improves the absorption of iron from plant foods. It may also reduce blood pressure and the risk of cardiovascular disease.”
Plus, vitamin C is a powerhouse of antioxidants, which is especially good for your skin. “Vitamin C is well known for its ability to protect skin from the free radicals generated by UV exposure, which can lead to wrinkles and accelerated ageing,” says Rachel Clarkson, nutritional genomics nutritionist and founder of The DNA Dietitian. “This protection is especially important during the summer, when sun exposure increases.”
What symptoms does a lack of Vitamin C cause on the skin?
Following on from the previous point, not getting enough vitamin C in your diet can lead to skin problems. “Low vitamin C levels can cause rough, bumpy skin due to a condition called keratosis pilaris,” says media nutritionist and wellness speaker Sophie Trotman. “Your skin may become dry and scaly, with small red or brown bumps appearing. You may also bruise more easily, which is a clear sign that you’re not getting enough vitamin C.”
That’s why there are so many skin care products out there that contain vitamin C. Not only does it reduce pigmentation and even out skin tone, it also gives you that coveted glow. “Plus, vitamin C helps keep skin elastic and firm, making it beneficial for those with acne scars or recovering from cosmetic surgery,” says Clarkson.
What other symptoms are there of Vitamin C deficiency?
“Vitamin C is necessary for the production of serotonin, also known as the happy hormone,” says professional nutritionist Clarissa Lenhar. “Without it, you’ll start to feel tired quickly. You may also experience depression, mood changes, and weakness.”
More serious conditions include scurvy, which can cause spontaneous bleeding, severe pain and swelling in the extremities, rotting gums, and tooth loss, according to a 2006 article in the Mayo Clinic Department of Dermatology. A study from the University of Chile also found a link between vitamin C deficiency and unexplained weight gain.
What to do if you are deficient in Vitamin C?
“If you are deficient in vitamin C, it is essential to increase your intake of fruits and vegetables such as oranges, berries, peppers and broccoli,” says Trotman. “If you’re not sure what to do, it’s important to consult a medical professional to get a proper diagnosis and appropriate advice.”
“In some cases, supplements can also be a quick and effective way to make up for a vitamin C deficiency,” Clarkson says. “The amount of supplement taken will depend on the severity of the deficiency and the specific needs of the individual. We often hear stories of people taking daily supplements to maintain the condition of their skin, but there’s a misconception that more is better. Research shows that very high doses can be counterproductive and may hasten aging and skin damage through pro-oxidant effects.”
