10 Warning Signs of Vitamin C Deficiency
Most people have trouble keeping their diet
in check and many don't meet their recommended daily levels of
essential nutrients. In fact, according to a study completed at the
University of Illinois, many Americans fell short of consuming enough
vitamin C. But getting enough of this essential vitamin is important for
our overall well-being. In fact, high blood levels of vitamin C may be
the ideal nutrition marker for overall health.
Vitamin C: Why You Need It
Vitamin C is a powerful antioxidant. But, it is also essential for many other reasons too. In fact, Vitamin C has been found to:
Help prevent cancer and enhance the effect of cancer-fighting drugs
Lower the risk of stroke and heart disease
Quell inflammation in the body, lowering the risk of gout and other inflammatory conditions
Promote healthy skin and collagen formation
Slow aging, naturally
Assist the body in the absorption of minerals, including iron
Lower stress levels
Boost the immune system
Improve physical performance
Are You at Risk of Vitamin C Deficiency?
In extreme cases, severe vitamin C Deficiency is known as scurvy (a
disease characterized by bleeding gums and loss of teeth) - however,
this is pretty rare nowadays. Nevertheless, research has found that many
people do have low levels of this vitamin, so much so that the US
National Health and Nutrition Examination Survey found that 31 percent
of the US population does not meet the estimated average requirement for
vitamin C. Certain people, though, are more at risk for being deficient
in this vitamin than others. This includes:
Those dependent on drugs and/or alcohol
Individuals on highly restrictive diets
Individuals who do not eat fruits and vegetables daily
Crohn's disease or ulcerative colitis sufferers
Those with a medical condition which affects their ability to digest
and absorb food
People who smoke - as smoking affects the absorption of vitamin C
from foods
People who eat less of a varied diet
Pregnant and breastfeeding women
Vitamin C Deficiency: The Warning Signs
If you are concerned that you might be deficient in vitamin C, here are
some signs and indications you should be on the look-out for:
1. Easy bruising
Bruising is a natural response to certain injuries - usually a fall or a
knock. It is caused when small blood vessels near the skin's surface
(capillaries) break and leak red blood cells. In certain situations,
bruising is to be expected. Yet excessive or unexplained reddish-purple
marks on the skin may point to a lack of vitamin C in the diet, due to
weakened capillaries. Even minor deficiencies of vitamin C can lead to
increased bruising. If this often happens to you, try to increase your
dose and see if it has an effect. Studies show that consuming more
vitamin C has been found to reduce the effects of bruising.
2. A wound that takes long to heal
Look into your diet if you have cuts and
scrapes that are slow to heal. Vitamin C is essential to the formation
of collagen in the skin. This connective tissue helps bind a healing
wound, therefore a lack of it can lead to slow healing. Vitamin C also
acts as a powerful antioxidant and immune system booster, both of which
encourage faster healing.
3. Swollen, bleeding or inflamed gums
Swollen or bleeding gums or recurrent mouth ulcers are often linked to
low levels of vitamin C. Collagen plays an important role in supporting
gum health, however, it is estimated that gums turn over at least 20
percent of their collagen every day. Consuming vitamin C is therefore
vital for healthy teeth and gums. Low levels are also linked to gum
disease - ranging from gum inflammation to soft tissue damage. Low
vitamin C can progress if not addressed, which can eventually lead to
scurvy.
4. Dry or splitting hair and nails
Strong nails and a shiny head of hair are
often good indicators of a healthy, balanced diet. However, if they
appear to be dry and splitting, it may indicate a deeper problem.
Vitamin C usually makes its way into organs and tissues first before
moving to the hair. So, low levels of the vitamin may cause you to have
more than just a bad hair day. Vitamin C is also vital for the
absorption of iron, a deficiency which can cause chronic hair loss and
slow hair growth, as well as brittle and concave nails.
5. Red, Rough or Dry Skin
Rough and dry skin, caused by a lack of collagen is one of the first
signs of scurvy. Low levels of vitamin C are also linked to a common,
yet harmless skin condition known as keratosis pilaris, characterized by
small, hard bumps on the upper arms, thighs, buttocks, and face. Adding
vitamin C to your diet can greatly improve skin tone and texture.
Studies also show that diets high in vitamin C provide better skin and
less wrinkling. Vitamin C can also offset the damage caused by the sun's
UV rays.
6. Frequent nosebleeds
If you experience frequent nosebleeds don't
dismiss an inadequate diet as the underlying cause. More often than
not, nosebleeds occur when small and fragile blood vessels burst.
Adequate vitamin C intake, though, decreases their fragility.
7. Poor immune function
The immune system is what helps the body protect itself against
infection and disease. Consuming a diet rich in vitamin C can promote
better functioning of the immune system as several cells rely on this
vitamin to perform their tasks. Being deficient in vitamin C can,
therefore, lead to a reduced resistance against certain pathogens.
Vitamin C may also reduce the duration of the common cold (despite
popular belief, it does not ward it off, rather, it affects its
incidence or severity).
8. Swollen and painful joints
Pain and swelling in the joints caused by
inflammatory arthritis may be another sign that you need to check your
vitamin C intake. A study conducted in 2004 in Great Britain, found that
people with low levels of vitamin C were three times more likely to
develop rheumatoid arthritis than those whose diets included foods rich
in the vitamin.
9. Fatigue or depression
The two could be a result of many underlying illnesses and causes.
However, one such cause may be a lack of vitamin C intake. Research has
indicated that there is a link between vitamin C deficiency and
psychological states. Most hospitalized patients with suboptimal vitamin
C levels demonstrate a perceived improvement in mood after taking a
supplement, by up to 34 percent.
10. Unexplained weight gain
Not having enough vitamin C in the
bloodstream can lead to an increase in body fat and waist circumference.
A study conducted in 2006 at the Arizona State University found that
the amount of vitamin C absorbed by the body directly affects its
ability to use fat as a fuel source during both exercise and when at
rest.
The four-week study was conducted on 20 obese men and women who were put
on a low-fat diet which contained 67 percent of the recommended daily
allowance of vitamin C. In a random order, some of the participants were
given a 500mg vitamin C capsule each day, or a placebo. It was found
that those with low concentrations of vitamin C in their blood had
higher body fat mass. Yet a steady amount of vitamin C concentration in
the blood resulted in the ability to oxidize fat by 11 percent.