Vitamin C, also known as ascorbic acid, is a water-soluble nutrient that plays a key role in many bodily functions. While it’s often associated with preventing or treating colds, vitamin C does much more than that. If you’re wondering whether you might have a vitamin C deficiency, knowing the signs and understanding how it impacts your body can help you take action.
What is Vitamin C Good For?
Vitamin C supports a wide range of health functions. Some of its key roles include:
- Helping to fight infections
- Assisting in wound healing
- Aiding protein metabolism
- Acting as a powerful antioxidant to protect the body from free radicals
- Supporting the production of collagen and connective tissue
- Enhancing the absorption of plant-based iron
- Helping produce hormones and neurotransmitters
Vitamin C may also have potential cancer-prevention benefits due to its strong antioxidant properties, but more research is needed to confirm this.
What Foods Contain Vitamin C?
Some of the best food sources of vitamin C are:
- Citrus fruits
- Tomatoes and tomato juice
- Potatoes
- Red and green peppers
- Broccoli
- Kiwi
- Brussels sprouts
- Strawberries
- Cantaloupe
- Fortified cereals
What Happens When You Don’t Get Enough Vitamin C?
Vitamin C is water-soluble, meaning the body gets rid of any excess it doesn’t need, and it can’t store the vitamin for long periods. As a result, you need to consistently consume vitamin C to maintain healthy levels. Deficiency is rare if you follow a balanced diet, but certain conditions or lifestyle choices can put you at risk. Causes of low vitamin C include:
- A diet lacking fresh fruits and vegetables
- A diet high in processed foods
- Pregnancy and breastfeeding
- Hyperthyroidism
- Surgery or burns
- Chronic diarrhea
- Smoking
You can have your vitamin C levels checked with a blood test if you suspect a deficiency.
How Much Vitamin C Do You Need?
The recommended daily intake of vitamin C varies by age, gender, and specific conditions. Here’s a breakdown:
- Infants (0–6 months): 40 mg
- Children (1–3 years): 15 mg
- Children (4–8 years): 25 mg
- Children (9–13 years): 45 mg
- Teens (14–18 years): 65 mg (girls), 75 mg (boys)
- Adults: 90 mg (men), 75 mg (women)
- Pregnant women: 85 mg
- Breastfeeding women: 120 mg
Eating a balanced diet rich in fruits and vegetables is usually enough to meet these daily requirements. For example, eating five servings of fruits and vegetables a day can provide up to 200 mg of vitamin C.
Signs of Vitamin C Deficiency
A lack of vitamin C can lead to scurvy, which is rare but can still affect people with poor nutrition, like those with alcohol use disorders or the elderly. Some common symptoms of vitamin C deficiency include:
- Fatigue and weakness
- Irritability
- Weight loss
- Joint pain
- Skin issues, such as bruising, dry, and scaly skin
- Gum problems, including bleeding and swollen gums
- Loose teeth
- Anemia
- Slow wound healing
- Increased infections
Can You Have Too Much Vitamin C?
While vitamin C is water-soluble and your body can excrete excess amounts through urine, it’s still possible to consume too much. Taking more than 1 gram (1,000 mg) per day can cause side effects like:
- Stomach pain
- Diarrhea
- Gas
These symptoms usually go away once you stop taking the excess vitamin C. However, if they persist or worsen, it’s important to seek medical advice.
Maintaining healthy levels of vitamin C is essential for overall health, and with the right diet and lifestyle choices, it’s easy to prevent deficiency.
