Vitamin C, also known as ascorbic acid, is an essential nutrient your body needs for numerous processes, such as making collagen, supporting your immune system, and protecting your cells from oxidative stress. But what happens when you don't get enough vitamin C? A vitamin C deficiency can lead to a variety of health problems. Here's how to recognize a deficiency and what you can do to prevent it.
Symptoms of vitamin C deficiency
A vitamin C deficiency does not develop overnight, but can cause various symptoms over time:
- Fatigue: One of the first signs of vitamin C deficiency is a feeling of fatigue and lethargy. This is because vitamin C helps release energy from food.
- Bleeding gums and poor wound healing: Vitamin C is important for the production of collagen, a protein important for the health of your skin, blood vessels and gums. If deficient, your gums may bleed faster and wounds may take longer to heal.
- Skin problems: Vitamin C is a powerful antioxidant that helps protect your skin from free radical damage. It takes care of the skin from the inside out. So if the condition of your skin is deteriorating, it may be due to vitamin C deficiency.
- Joint problems: Because vitamin C is important for the production of collagen, a deficiency can lead to joint problems, as collagen is needed to maintain healthy cartilage.
- Immune problems: Vitamin C supports your immune system by stimulating the production of white blood cells, which are important for fighting infections. So a deficiency can lead to decreased immunity.
Causes of vitamin C deficiency
Vitamin C deficiency can occur from a variety of causes. The most common are:
- Insufficient intake: Vitamin C is not produced by the body, which means you have to get it from your diet. If you do not eat enough fruits and vegetables, you are at risk of deficiency.
- Smoking: Smoking increases the need for vitamin C due to the extra antioxidants needed to fight free radical damage.
- Stress: Prolonged stress increases the need for vitamin C, because even with stress, you produce extra free radicals, and thus need extra antioxidants to clean them up.
- Age (elderly): As we age, the absorption of nutrients such as vitamin C decreases, which can contribute to deficiency.
- Lots of sun/tanning: Exposure to UV radiation depletes vitamin C reserves, which can contribute to deficiency.
- Alcohol: Excessive alcohol consumption can reduce the absorption of vitamin C and increase its consumption in the body.
- Medication: Some medications, such as aspirin and contraceptives, can lower vitamin C levels.
- Poor absorption: Certain conditions, such as celiac disease or inflammatory bowel disease, can hinder the absorption of nutrients, including vitamin C.
How do you prevent vitamin C deficiency?
To prevent vitamin C deficiency, it is important to eat plenty of fruits and vegetables. Foods rich in vitamin C include:
- Blueberries
- Citrus fruits such as oranges and grapefruits
- Kiwis
- Strawberries
- Peppers
- Broccoli
- Sprouts
If you recognize symptoms of vitamin C deficiency, a supplement may help. It is also important to prevent a deficiency when under stress, smoking, taking medication, or sunbathing a lot. If so, eat plenty of vitamin C-rich foods or consider a supplement. Be sure to pay attention to quality and choose a supplement with the right form of vitamin C.
Also read: How do you recognize a good vitamin C supplement?
Summary
A vitamin C deficiency can manifest itself in symptoms such as fatigue, bleeding gums, skin and joint problems, and decreased immunity. Causes of deficiency include a lack of vitamin C-rich foods, smoking, stress, old age, heavy sun or tanning bed use, alcohol, and certain medications. Preventing a deficiency can be done by eating plenty of fruits and vegetables rich in vitamin C or by taking a supplement.
Want to supplement your healthy and varied diet with supplements? Ask for our free* supplements advice advice. One of our therapists will then make a customized advice for you and look with you at your situation and wishes.
