Vitamin C, commonly known as ascorbic acid, is a critical nutrient that plays a vital role in sustaining overall health. It boosts the immune system, aids in collagen formation, promotes iron absorption, and works as a potent antioxidant.
Despite its significance, vitamin C deficiency can occur owing to poor dietary choices, certain medical diseases, or lifestyle factors. In this post, weβll review ten signs of a vitamin C shortage, their root causes, and how to manage them effectively.
HISTORY OF VITAMIN C
The history of vitamin C study is a fascinating journey that spans decades, full with incredible discoveries that have altered our understanding of health and nutrition.
Scurvy, a disease formulated by Vitamin C insufficiency, was recognised as long back as 1550 BC in the Ebers Papyrus, when onions were used as a treatment. Around 400 BC, Hippocrates, the father of medicine, described signs similar to scurvy. During the Age of Discovery, scurvy became a significant threat for sailors on extended nautical excursions. In 1535, French adventurer Jacques Cartier’s crew was rescued from scurvy by employing a remedy made from tree bark, donated by Native Americans.
One of the first clinical studies was conducted in 1747 by British navy surgeon James Lind, which was a noteworthy accomplishment. By 1795, the British Navy was using citrus juice as a prophylactic measure after he found that citrus fruits might cure scurvy. Vitamin C research accelerated in the 20th century.
By creating it in guinea pigs, Norwegian scientists Axel Holst and Alfred FrΓΆhlich proved in 1907 that scurvy was brought on by lack of food. Using plant juices, Hungarian researcher Albert Szent-GyΓΆrgyi created a substance in 1928 called “hexuronic acid,” which was later on recognised as Vitamin C. British chemist Walter Haworth discovered its molecular structure by 1932, gave it the name ascorbic acid, and developed a method for making it.
Nobel Prizes were given out in honour of the significance of these Discoveries. Albert Szent-GyΓΆrgyi earned the Nobel Prize in Physiology or Medicine in 1937 for his studies on vitamin C, while Walter Haworth won the Nobel Prize in Chemistry for his contributions to our understanding of the vitamin’s structure.
Linus Pauling intoduced high vitamin C dosages to prevent illnesses such as colds and improve genral health, in the late 20th century. Thus introducing vitamin C potental health benefits. This shaped the start of a new era in vitamin C Research and it’s health benefits.
How Much Do You Need?
If you consume a balanced diet, it’s relatively easy to get enough. Adult women (who aren’t pregnant or breastfeeding) need 75 milligrams of vitamin C per day; men, 90 mg. A mere 1/2 cup of raw red bell pepper or 3/4 cup of orange juice will accomplish it, while 1/2 cup cooked broccoli gets you at least halfway there. Your body doesn’t generate or store vitamin C, so you have to eat it every day.
Here are the ten signs of vitamin C deficiency you should be aware of:
- Fatigue and Weakness
- Frequent Bruising
- Bleeding Gums and Tooth Loss
- Slow Wound Healing
- Dry, Splitting Hair
- Rough, Bumpy Skin
- Joint Pain and Swelling
- Iron Deficiency Anemia
- Poor Immunity
- Mood Changes
1. Fatigue and Weakness
Energy synthesis and the prevention of oxidative damage depend on vitamin C. It stimulates the synthesis of carnitine, a molecule that carries fatty acids into mitochondria for the creation of energy.
Carnitine levels decline when vitamin C levels are inadequate, resulting in weariness and weakness. Weariness can also be aggravated by oxidative stress, which is created by free radicals and destroys cells.
In a very small study, 6 of the 7 men who had low levels of vitamin C said they felt tired and irritable. Although there may be other factors that play a role. According to another Research, 141 office workers who received vitamin C felt less exhausted after two hours, particularly if their initial level was lower. The impact persisted for the remainder of the day after that.
2. Frequent Bruising
Bruising happens when blood vessels under the skin burst, enabling blood to pool. Vitamin C is necessary for collagen formation, which strengthens blood vessels. A deficit weakens these arteries, leaving them prone to rupture even with modest shocks. This symptom is generally one of the first obvious indicators of low vitamin C levels.
One of the first noticeable signs of a deficit is frequently easy bruising, which should prompt additional research into vitamin C levels. Bruises caused by deficiencies might show up as tiny, purple dots beneath the skin or cover vast portions of the body.
3. Gum Bleeding and Loss of Teeth
Because vitamin C is essential for the formation of collagen, a lack of it might result in irritated and bleeding gums. Gum tissues’ structural integrity is preserved by collagen. Tooth loss can occur from a prolonged deficit that weakens the connective fibres holding teeth in place.
Red, swollen, bleeding gums are another common sign of vitamin C deficiency. Research has indicated that eating foods high in vitamin C can greatly enhance gum health. One study found that people withΒ gum diseaseΒ who ateΒ grapefruitΒ for 2 weeks noticed their gums didn’t bleed as much.
Gums may even look purple and rotting in severe cases of vitamin C deficiency. Weak dentin, the cemented inner layer of teeth, and poor gums might eventually cause teeth to come out.
4. Slowly Healing Wounds
Vitamin C aids in the healing process after an injury. It is necessary for your body to produce collagen, a protein that is involved in every phase of skin restoration. Additionally, vitamin C supports the proper function of neutrophils, a subset of white blood cells that fight infection.
Wounds heal more slowly when vitamin C deficiency is present because it lowers the rate at which collagen is formed. One of the more severe symptoms of deficiency is slow wound healing, which is usually not seen until a person has been lacking for several months.
Old wounds may even reopen in extreme situations of vitamin C deficiency, raising the risk of infection.
Research has shown that people with chronic, non-healing leg ulcers are significantly more likely to be deficient in vitamin C than those without chronic leg ulcers.
5. Dry, Splitting Hair
By promoting the synthesis of collagen and shielding hair follicles from oxidative damage, vitamin C promotes healthy hair. Dry, brittle hair that breaks easily can be the result of a deficit.
Corkscrew-shaped hairs, a classic symptom of vitamin C insufficiency, can appear in severe cases. These anomalies are frequently resolved by supplementation in a matter of weeks.
One of the most common symptoms of a vitamin C deficiency is corkscrew-shaped hair, which may not be readily apparent because damaged hairs are more prone to break off or fall out. Because of flaws that form in the protein structure of hair as it grows, a lack of vitamin C can also result in hair that is bent or coiled.
6. Rough, Bumpy Skin
Collagen, a protein found in large quantities in connective tissues such as skin, hair, joints, bones, and blood vessels, is produced in large part by vitamin C. A nutritious diet high in vitamin C may help people have softer, smoother skin. One explanation could be that, as an antioxidant, vitamin C helps shield your skin from harmful free radicals. These degrade proteins, lipids, and even DNA.
Low vitamin C levels can lead to the development of keratosis pilaris, a skin disorder.
“Chicken skin,” or keratosis pilaris, is a disorder associated with vitamin C deficiency. It happens as a result of keratin protein accumulation in the pores, which is made worse by decreased collagen synthesis. Supplementing can reverse this condition, which usually manifests after months of insufficient vitamin C intake.
However, the development of keratosis pilaris alone is insufficient to diagnose a deficit because there are numerous other possible causes of the condition.
7. Joint Pain and Swelling
One of the primary components in cartilage, which cushions joints, is collagen. Because vitamin C deficiency reduces the creation of collagen, it can cause joint pain and swelling. In extreme situations, this could resemble the symptoms of arthritis.
A healthy vitamin C consumption may help reduce joint pain and increase mobility, according to research.
Vitamin C deficiency can also result in joint bleeding, which can cause swelling and further pain. Numerous occurrences of vitamin C deficiency-related joint pain have been documented; these pains are frequently severe enough to result in limping or trouble walking.
8. Iron Deficiency Anemia
Iron deficiency anaemia often occurs with vitamin C. The absorption of non-heme iron from plant-based diets is improved by vitamin C. It changes iron into a form that the body can absorb more easily.
Anaemia results from poor iron absorption caused by insufficient vitamin C. Paleness, exhaustion, difficulty breathing during physical activity, dry skin and hair, headaches, and spoon-shaped fingernails are all symptoms of iron deficiency anaemia.
Iron levels can be considerably raised by eating foods high in vitamin C coupled with iron sources. By decreasing iron absorption and raising the risk of bleeding, vitamin C deficiency may raise the risk of iron deficiency anaemia.
9. Poor Immunity
According to studies, vitamin C builds up inside different kinds of immune cells to support their ability to fight infection and eliminate microorganisms that cause disease. A lack of vitamin C is linked to weakened immunity and an increased risk of infection, including life-threatening conditions like pneumonia.
In fact, because of their weakened immune systems, many individuals who suffer from scurvy, a disease brought on by a vitamin C deficiency, ultimately pass away from infection.
In conclusion, Vitamin C is an important nutrient for the immune system. Low vitamin C levels are linked to an increased risk of infection, while severe deficiency can cause death from infectious diseases.
10. Poor Mood
Mood and mental health are impacted by neurotransmitter activity, which is influenced by vitamin C. Depression, irritability, and trouble focussing can result from a deficit. Supplementing with vitamin C has been shown to elevate mood and lessen the symptoms of depression and anxiety.
This is probably because it helps the brain’s oxidative stress levels. These symptoms may even manifest prior to the development of a complete deficit. Although some of the initial symptoms may be weariness and irritation, these usually go away after a few days of sufficient consumption or within 24 hours of taking high-dose supplements.
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Who’s Falling Short?
Vitamin C deficiency is especially prevalent in low- and middle-income nations. According to studies, a sizable fraction of people worldwide do not consume enough vitamin C each day, with prevalence rates differing depending on geographic location and demographic characteristics.
For example, people who live in locations where food is scarce, or who have limited access to fresh fruits and vegetables, are more vulnerable.
Additionally, because of increased oxidative stress and decreased nutritional absorption, some groups are more vulnerable than others, such as smokers, people with chronic illnesses, and people who live in polluted surroundings
Although precise worldwide figures are difficult to determine, studies show that vitamin C insufficiency is still a common problem that contributes to a number of health problems, such as impaired immunity and delayed wound healing.
Improving global health outcomes requires addressing this shortage through better food habits and public health campaigns.
