8 Signs of a Vitamin C Deficiency You've Never Heard About

Dr. Eric Berg 10/16/2024

We all know vitamin C is important for our health. We've been told it supports a healthy immune system and can help ward off colds.

But what you might not realize is that a vitamin C deficiency can manifest in some unexpected ways. Let's take a look at some of those unusual vitamin C deficiency symptoms.

Many people associate vitamin C with its role in supporting the immune system. While that is certainly true, vitamin C plays a crucial role in many bodily functions. Vitamin C is a cofactor, meaning it works alongside various enzymes to help them function correctly.

Without adequate vitamin C, those enzymes can’t do their job, leading to a variety of symptoms.

Beyond Scurvy: Understanding Unusual Vitamin C Deficiency Symptoms

Scurvy, the most well-known disease caused by vitamin C deficiency, is characterized by bleeding gums, fatigue, and slow wound healing. However, there are more subtle symptoms to look out for.

Skin Issues

Vitamin C is crucial for collagen formation. Collagen is a protein that gives skin its elasticity and strength. When your body has inadequate vitamin C, it can't produce enough collagen. This can lead to:

Rough, dry skin
Easy bruising
Slow wound healing
Perifollicular hyperkeratosis: This condition causes rough, red bumps to develop around hair follicles.

While these skin symptoms can be caused by various factors, vitamin C deficiency could be a contributing factor.

Mood concept

Mood Changes and Cognitive Function

Research suggests a possible link between vitamin C deficiency and mental health. Studies, such as this one published in PLOS One, have shown that low vitamin C levels are associated with:

Depression
Anxiety
Hypochondria

While more research is needed to understand the exact connection between vitamin C and mental health, it is a significant area of study.

Low vitamin C can impact many systems in the body, and mental illness could be linked to vitamin deficiency.

Other Surprising Signs

There are additional signs of vitamin C deficiency, some of which include:

Anemia: Iron needs vitamin C to be absorbed properly. When vitamin C levels are low, it can contribute to iron deficiency anemia.
Dry Hair: Because vitamin C is essential for collagen production, low vitamin C can impact hair health, leading to dryness and breakage. Collagen formation is important for healthy hair, skin, and nails.
Shortness of breath: This can be related to anemia and decreased oxygen-carrying capacity in the blood vessels, potentially linked to low iron absorption.
Spider Veins: Vitamin C plays a role in blood vessel health and integrity. Weakened blood vessels can lead to issues like spider veins and easy bruising.
Impaired Adrenal Function: The adrenal glands require vitamin C for hormone production. Chronic stress can deplete the body of vitamin C and may affect adrenal health. You may need higher amounts of vitamin C if you are under high stress.

Vitamin C

Food Sources: Beyond Oranges

When we think of vitamin C, oranges often come to mind. But did you know that there are plenty of other excellent sources of vitamin C, including some that may surprise you?

Eating a variety of fruits and vegetables can help you get your recommended daily intake of vitamin C.

Food	Vitamin C (mg per 100g serving)
Red Bell Peppers	128 mg
Green Bell Peppers	89 mg
Kale	80 mg
Broccoli	89 mg
Brussels Sprouts	85 mg
Strawberries	59 mg
Lemons	53 mg
Papaya	62 mg

Could Pasteurization be Affecting Vitamin C Levels?

You probably already know that heat can degrade vitamins. What you might not realize is the potential impact pasteurization has on the vitamin C content of some foods.

Pasteurization, a process that involves heating to kill harmful bacteria, can significantly reduce the amount of vitamin C in things like juice.

This is especially true for foods that are exposed to high heat for a long time.

Let’s take a closer look at apple juice. Have you ever noticed some apple juice brands boasting "100% Vitamin C" on the label? If the apple juice has undergone pasteurization, that vitamin C might not be coming from the apples.

To compensate for the vitamin C loss during pasteurization, manufacturers often add synthetic ascorbic acid (a form of vitamin C).

While ascorbic acid can be beneficial, it may not provide all the benefits of the whole vitamin C complex naturally present in food. To make sure you’re getting natural vitamin C, focus on eating whole fruits and vegetables.

If you do drink juice, consider ones that are not from concentrate and are pasteurized using methods that help to retain vitamins and minerals. Fresh fruits are always a great option.

Conclusion

It's important to be mindful of your vitamin C intake to prevent a deficiency. You may be surprised that a simple nutrient can affect us in unexpected ways.

By recognizing the less obvious symptoms, in addition to common signs, you'll be better equipped to take care of your overall health.

If you suspect you might have a vitamin C deficiency, talk to your healthcare provider. They can order tests to check your vitamin C levels.

FAQs About Unusual Vitamin C Deficiency Symptoms

What illness causes a vitamin C deficiency?

Scurvy is an illness caused by a vitamin C deficiency, and a severe vitamin C deficiency can lead to scurvy.

What are the 3 deficiency symptoms of vitamin C?

Here are three deficiency symptoms of vitamin C:

Bleeding gums
Slow-healing wounds
Fatigue

Why am I not absorbing vitamin C?

Several factors can contribute to problems absorbing vitamin C, including gastrointestinal disorders, smoking, and certain medications. If you have any concerns about your vitamin levels, you should talk to your doctor.

What are the symptoms of a vitamin C detox?

There's no scientific evidence to suggest that vitamin C detoxing is a real phenomenon. However, taking high doses of supplemental vitamin C can sometimes lead to digestive discomfort, including diarrhea.

Be sure to talk to your doctor before adding any new supplements to your routine.