Deficiencies in vitamins and nutrients are never good for the body, but a deficiency in Vitamin C is especially concerning. Vitamin C is essential for our overall health, supporting our skin, metabolism and immunity.
Read on to find out what the experts say about vitamin C deficiency so you can address it before it leads to serious health issues. They also share advice on how to bring your vitamin C levels back to normal with just a few adjustments to your diet. Read on to see what the experts have to say.
Why is Vitamin C good for the body?
Elizabeth Sharp, MD, IFMCP, explains that vitamin C is a water-soluble vitamin found in citrus fruits, berries, and some vegetables. Also known as ascorbic acid, vitamin C is an antioxidant that our bodies need to function properly. “Vitamin C is an antioxidant. [and has] Anti-inflammatory, wound healing, skin health, iron absorption [properties]” says Dr. Sharp.[It] “It is essential for the production and maintenance of collagen (essential for skin), cartilage, tendons, ligaments and blood vessels. It also boosts immune system function and helps the body fight infection.”
What are the symptoms of Vitamin C deficiency?
Vitamin C deficiency can manifest in many ways, and in its worst form, can lead to scurvy if left untreated. Samantha Dieras, RD, director of outpatient nutrition services at Mount Sinai Hospital, and Dr. Sharp list some symptoms that may indicate low vitamin C levels:
- Bleeding gums (gingivitis)
- Loss of teeth
- Malaise
- Weight loss
- Joint pain
- Poor wound healing
- Dry mouth
- Corkscrew Hair
- Harmful to children’s bone development
- Small reddish-brown spots (petechiae)
- Bruising easily
- jaundice
- Swelling of the hair follicle (perifollicular)
Dieras said scurvy is rare and is caused by not consuming enough vitamin C over a long period of time, and may be linked to an unhealthy diet and limited access to nutritious foods. Other risk factors include being a smoker or being exposed to passive smoking, gastrointestinal disorders and certain types of cancer, according to the Mayo Clinic. But the good news is that once diagnosed, it is treatable.
How do I cure Vitamin C deficiency?
According to Dr. Sharpe, the recommended daily intake 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 reach these levels and get enough vitamin C, according to both experts, is through diet. Dr. Sharpe recommends including fresh fruits and vegetables rich in vitamin C in your diet, such as grapefruit, oranges, lemons, limes, red bell peppers, and broccoli. Another option is vitamin C supplements, but not all are effective, so be careful about which supplements you take.
“Vitamin C supplements are a way to ensure you get an adequate intake, but food should always come first,” says Dieras. “Getting vitamin C from food helps with absorption. Supplement companies aren’t tightly regulated, so if you do choose a supplement, it’s best to choose a brand that does third-party testing and quality control.” [can] It certifies that the supplement contains what is listed on the label.”
When it comes to taking vitamin C, too much of a good thing is bad, as taking too much can cause nausea, vomiting, diarrhea, heartburn, stomach cramps and bloating, she says.
As with any health concern, both experts recommend seeking professional advice: If you have any symptoms or have general questions about vitamin C, see your doctor to get a proper diagnosis and help develop a safe plan for replenishing your vitamin C deficiencies.
