Vitamin C Deficiency: Signs, Dietary Sources, and Recovery Timeline
Vitamin C is one of the 13 essential vitamins, meaning the body cannot produce it on its own. It must be obtained through dietary sources. (1) As a water-soluble vitamin, the body uses what it needs, and any excess is excreted through the kidneys. Since vitamin C is crucial for optimal bodily function, its deficiency can lead to various health issues.
Orange juice, for example, is widely recognized as an energizing and immunity-boosting drink due to its high vitamin C content, which acts as a powerful antioxidant.
Vitamin C and COVID-19
Vitamin C has been incorporated into treatment plans for hospitalized COVID-19 patients, and some researchers suggest that vitamin C supplements may offer protection against the virus. However, as COVID-19 is a novel infection, more studies are needed to fully understand its efficacy and mechanisms in combating the disease. (2)
Daily Vitamin C Requirements
The recommended daily intake of vitamin C is 90 milligrams for adult men and 75 milligrams for adult women. Certain groups, such as smokers or individuals with digestive issues, may need an additional 35 milligrams per day. (1)
Key Roles of Vitamin C in the Body
Vitamin C plays a multitude of roles in maintaining health. It helps prevent cellular damage, neutralizes toxins, and reduces inflammation. Below are some of its primary functions:
- Promotes Skin Health
Vitamin C’s antioxidant properties protect the skin from damage caused by sun exposure and environmental toxins. (3) It is also essential for collagen production, a protein that keeps skin firm and youthful. As collagen production declines with age, vitamin C can help counteract wrinkles and sun damage, making it a popular ingredient in anti-aging skincare products. - Supports Mental Health
Depression is often linked to imbalances in neurotransmitters like dopamine, norepinephrine, and serotonin. Vitamin C acts as a cofactor for dopamine-beta-hydroxylase, an enzyme required to convert dopamine into norepinephrine. A deficiency in vitamin C can disrupt this process, potentially worsening depressive symptoms. (4) - Aids in Fat Metabolism
Research suggests an inverse relationship between vitamin C levels and weight gain. Low vitamin C levels have been associated with increased abdominal fat. (5) Vitamin C may help regulate fat release from cells, reduce inflammation, and lower stress hormones that contribute to weight gain.
Causes of Vitamin C Deficiency
A deficiency can occur if dietary intake is insufficient, but it can also result from factors that impair absorption, such as:
- Kidney disease (6)
- Intestinal disorders like Crohn’s disease or celiac disease
- Cancer (7)
- Alcoholism
- Tobacco use (8)
- Genetic factors, such as mutations in transport proteins or the Hp2-2 allele, which reduce vitamin C absorption. (9)
Symptoms of Vitamin C Deficiency
Vitamin C deficiency can manifest in various ways, including:
- Joint pain or swelling
- Blurred vision or light sensitivity
- Headaches, fatigue, or dizziness
- Mood swings, depression, or mental confusion
- Tender or swollen gums (gingivitis)
- Tooth decay, easy bruising, or shortness of breath (10)
Dietary Recommendations to Boost Vitamin C Levels
To maximize vitamin C intake, consume foods raw or lightly cooked, as high temperatures and exposure to air can degrade the vitamin. If juicing, drink the juice immediately after preparation. Some of the best sources of vitamin C include:
- Fruits: Oranges, grapefruits, pineapples, mangoes, strawberries, cantaloupes, papayas, guavas, kiwis, and tomatoes.
- Vegetables: Green peas, broccoli, cauliflower, peppers, potatoes, Brussels sprouts, sauerkraut, kimchi, and spinach.
Recovery from Vitamin C Deficiency
Recovery time depends on the severity of the deficiency. However, symptoms often improve within 24–48 hours of increasing vitamin C intake through diet or supplements.
Vitamin C vs. Ascorbic Acid
While often used interchangeably, vitamin C and ascorbic acid are not identical. Ascorbic acid is the purest form of vitamin C, but it is chemically synthesized and does not occur naturally in isolation.
Complications of Severe Vitamin C Deficiency
Though rare today, severe deficiency can lead to life-threatening conditions such as scurvy, which causes spontaneous bleeding, severe anemia, and organ failure. (11) Vitamin C deficiency is also linked to iron deficiency anemia, as it enhances iron absorption. (12)
Final Thoughts
Vitamin C is vital for immune health, tissue repair, and antioxidant protection. Since it is water-soluble, it must be consumed daily to meet the body’s needs. For those with a deficiency, consulting a healthcare provider for dietary adjustments or supplements is recommended. By incorporating vitamin C-rich foods into your diet, you can support overall health and well-being.
