Vitamin C, also known as ascorbic acid, is an essential nutrient that plays a crucial role in numerous bodily functions, including immune system support, collagen synthesis, and antioxidant defence.
Since the human body cannot synthesise or store vitamin C, regular dietary intake is necessary to maintain optimal health (Carr & Maggini, 2017). A deficiency can lead to severe health consequences, making it important to recognise the warning signs early.
1. Frequent Illness and Weakened Immune System
Vitamin C is vital for the proper functioning of the immune system. It enhances the production and function of white blood cells, particularly neutrophils and lymphocytes, which help fight infections (Maggini, Wintergerst, Beveridge & Hornig, 2007).
Studies have shown that individuals with low vitamin C levels are more susceptible to respiratory infections, including pneumonia (Hemilä, 2017). Furthermore, vitamin C deficiency can impair wound healing and prolong the duration of illnesses. If you find yourself constantly battling colds, flu, or other infections, inadequate vitamin C intake could be a contributing factor.
2. Persistent Fatigue and Low Energy Levels
Chronic tiredness and low energy levels are common but often overlooked symptoms of vitamin C deficiency. The nutrient is essential for the synthesis of carnitine, a compound that helps transport fatty acids into the mitochondria for energy production (Deruelle & Baron, 2008). Research indicates that individuals with vitamin C deficiency frequently report increased fatigue and irritability, which improves upon supplementation (Harrison, May & Meydani, 2009). If you experience persistent fatigue despite adequate sleep and nutrition, a lack of vitamin C could be to blame.
3. Slow Wound Healing and Easy Bruising
Collagen is a primary structural protein in the body, responsible for maintaining the integrity of skin, blood vessels, and connective tissues. Vitamin C plays a key role in collagen synthesis, which is crucial for wound healing and tissue repair (Boraldi, Annovi, Paolinelli-DeVincenzi, Tiozzo, Sommer & Quaglino, 2018). A deficiency can result in delayed wound healing, increased bruising, and fragile blood vessels that rupture easily.
Studies have confirmed that individuals with low vitamin C levels exhibit reduced collagen production, leading to these symptoms (Pullar, Carr & Vissers, 2017).
4. Joint Pain and Swelling
Vitamin C has strong anti-inflammatory properties that help maintain joint health. Research suggests that a deficiency can contribute to joint pain and swelling due to its role in collagen formation and its protective effects against oxidative stress (Hicks & Combs, 2015).
Severe deficiency can lead to scurvy, a condition characterised by bleeding gums, severe joint pain, and impaired connective tissue integrity. Even mild deficiencies have been associated with an increased risk of osteoarthritis and other inflammatory joint conditions (McAlindon et al., 1996).
5. Dry, Damaged Skin and Hair
As a powerful antioxidant, vitamin C protects the skin from oxidative damage caused by ultraviolet (UV) exposure and pollution (Pullar, Carr & Vissers, 2017). Studies show that individuals with low vitamin C levels have drier, more fragile skin, along with an increased risk of premature ageing and wrinkles (Cosgrove, Franco, Granger, Murray & Mayes, 2007).
Furthermore, hair follicles depend on adequate collagen synthesis for growth and strength, and deficiency can lead to weak, brittle hair and increased hair shedding.
How to Prevent and Reverse Vitamin C Deficiency
The best way to prevent and correct vitamin C deficiency is through a diet rich in fresh fruits and vegetables. Citrus fruits, bell peppers, strawberries, and leafy greens are excellent sources.
The recommended daily intake varies depending on age, sex, and lifestyle factors, but the general guideline for adults is 75 mg per day for women and 90 mg per day for men (National Institutes of Health, 2021). In cases of deficiency, supplementation may be necessary, especially for individuals with conditions that affect nutrient absorption, such as smoking, gastrointestinal disorders, or chronic illnesses.
Conclusion
Vitamin C is crucial for overall health, and its deficiency can manifest in several ways, from weakened immunity to joint pain and poor skin health. Recognising the warning signs early and ensuring an adequate intake can prevent long-term health issues. If you suspect a deficiency, consider increasing your dietary intake or consulting a healthcare professional for appropriate supplementation.
Key Takeaways Table
| Sign | Explanation |
|---|---|
| Frequent Illness | Vitamin C supports immune function and helps prevent infections. |
| Fatigue and Low Energy | Deficiency impairs energy metabolism, leading to chronic tiredness. |
| Slow Wound Healing and Easy Bruising | Vitamin C is essential for collagen synthesis and vascular integrity. |
| Joint Pain and Swelling | Deficiency contributes to inflammation and weakened connective tissues. |
| Dry, Damaged Skin and Hair | Vitamin C protects against oxidative damage and supports collagen production. |
Bibliography
Boraldi, F., Annovi, G., Paolinelli-DeVincenzi, C., Tiozzo, R., Sommer, P. & Quaglino, D. (2018) ‘Collagen structure alterations and ageing: New perspectives in understanding the skin changes associated with vitamin C deficiency’, Experimental Dermatology, 27(12), pp. 1266-1273.
Carr, A.C. & Maggini, S. (2017) ‘Vitamin C and immune function’, Nutrients, 9(11), p. 1211.
Cosgrove, M.C., Franco, O.H., Granger, S.P., Murray, P.G. & Mayes, A.E. (2007) ‘Dietary nutrient intakes and skin-ageing appearance among middle-aged American women’, American Journal of Clinical Nutrition, 86(4), pp. 1225-1231.
Deruelle, F. & Baron, B. (2008) ‘Vitamin C: Is supplementation necessary for optimal health?’, Journal of Alternative and Complementary Medicine, 14(10), pp. 1291-1298.
Harrison, F.E., May, J.M. & Meydani, S.N. (2009) ‘Vitamin C and cognitive function: A review of current evidence’, Journal of Alzheimer’s Disease, 17(4), pp. 903-915.
Hemilä, H. (2017) ‘Vitamin C and infections’, Nutrients, 9(4), p. 339.
Hicks, D. & Combs, G.F. (2015) ‘Vitamin C and inflammatory joint diseases’, Journal of Rheumatology, 42(5), pp. 879-890.
Maggini, S., Wintergerst, E.S., Beveridge, S. & Hornig, D.H. (2007) ‘Selected vitamins and trace elements support immune function by strengthening epithelial barriers and cellular immunity’, British Journal of Nutrition, 98(S1), pp. S29-S35.
McAlindon, T.E., Jacques, P., Zhang, Y., Hannan, M.T., Aliabadi, P., Weissman, B. & Felson, D.T. (1996) ‘Do antioxidant micronutrients protect against the development and progression of knee osteoarthritis?’, Arthritis & Rheumatology, 39(4), pp. 648-656.
Pullar, J.M., Carr, A.C. & Vissers, M.C. (2017) ‘The roles of vitamin C in skin health’, Nutrients, 9(8), p. 866.
image sources
- Orange: Mae Wu on Unsplash
- what-they-dont-tell-you-about-abs: Photo courtesy of CrossFit Inc.
