15 Signs and Symptoms of Vitamin C Deficiency
1. Rough, Bumpy Skin
Vitamin C deficiency can cause the formation of small acne-like bumps on the arms, thighs or buttocks. However, these bumps alone are not enough to diagnose a deficiency.
2. Corkscrew-Shaped Body Hair
Abnormally bent, coiled or corkscrew-shaped body hairs are a hallmark sign of vitamin C deficiency, but they may be difficult to detect, as these hairs are more likely to fall out.
3. Bright Red Hair Follicles
Hair follicles contain many tiny blood vessels that can rupture due to a vitamin C deficiency, causing bright red spots to appear around the follicles.
4. Spoon-Shaped Fingernails With Red Spots or Lines
Vitamin C deficiency is associated with spoon-shaped fingernails and red lines or spots underneath the nail bed.
5. Dry, Damaged Skin
Low intakes of vitamin C are associated with dry, sun-damaged skin, but these symptoms can also be caused by other factors.
6. Easy Bruising
Vitamin C deficiency weakens blood vessels, causing easy bruising. It's often one of the first obvious signs of vitamin C deficiency.
7. Slowly Healing Wounds
Vitamin C deficiency interferes with tissue formation, causing wounds to heal more slowly. This is considered an advanced sign of deficiency, so other signs and symptoms would likely appear first.
8. Painful, Swollen Joints
Vitamin C deficiency often causes severe joint pain. In severe cases, bleeding can occur within the joints, causing painful swelling.
9. Weak Bones
Vitamin C is important for bone formation, and deficiency can increase the risk of developing weak and brittle bones.
10. Bleeding Gums and Tooth Loss
Red, bleeding gums are a common sign of vitamin C deficiency, and severe deficiency can even lead to tooth loss.
11. Poor Immunity
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.
12. Persistent Iron Deficiency Anemia
Vitamin C deficiency may increase the risk of iron deficiency anemia by reducing iron absorption and increasing the likelihood of bleeding.
13. Fatigue and Poor Mood
Signs of fatigue and poor mood can appear even with low-to-normal levels of vitamin C, but they quickly turn around with adequate vitamin C intake.
14. Unexplained Weight Gain
Low vitamin C intake has been linked to increased body fat in humans, but other factors may be involved, such as diet quality.
15. Chronic Inflammation and Oxidative Stress
Regular consumption of antioxidants like vitamin C is associated with health benefits, while low intakes may increase inflammation and oxidative stress.
The Best Food Sources of Vitamin C
The recommended daily intake (RDI) for vitamin C is 90 mg for men and 75 mg for women (55).
Vitamin C deficiency can cause the formation of small acne-like bumps on the arms, thighs or buttocks. However, these bumps alone are not enough to diagnose a deficiency.
2. Corkscrew-Shaped Body Hair
Abnormally bent, coiled or corkscrew-shaped body hairs are a hallmark sign of vitamin C deficiency, but they may be difficult to detect, as these hairs are more likely to fall out.
3. Bright Red Hair Follicles
Hair follicles contain many tiny blood vessels that can rupture due to a vitamin C deficiency, causing bright red spots to appear around the follicles.
4. Spoon-Shaped Fingernails With Red Spots or Lines
Vitamin C deficiency is associated with spoon-shaped fingernails and red lines or spots underneath the nail bed.
5. Dry, Damaged Skin
Low intakes of vitamin C are associated with dry, sun-damaged skin, but these symptoms can also be caused by other factors.
6. Easy Bruising
Vitamin C deficiency weakens blood vessels, causing easy bruising. It's often one of the first obvious signs of vitamin C deficiency.
7. Slowly Healing Wounds
Vitamin C deficiency interferes with tissue formation, causing wounds to heal more slowly. This is considered an advanced sign of deficiency, so other signs and symptoms would likely appear first.
8. Painful, Swollen Joints
Vitamin C deficiency often causes severe joint pain. In severe cases, bleeding can occur within the joints, causing painful swelling.
9. Weak Bones
Vitamin C is important for bone formation, and deficiency can increase the risk of developing weak and brittle bones.
10. Bleeding Gums and Tooth Loss
Red, bleeding gums are a common sign of vitamin C deficiency, and severe deficiency can even lead to tooth loss.
11. Poor Immunity
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.
12. Persistent Iron Deficiency Anemia
Vitamin C deficiency may increase the risk of iron deficiency anemia by reducing iron absorption and increasing the likelihood of bleeding.
13. Fatigue and Poor Mood
Signs of fatigue and poor mood can appear even with low-to-normal levels of vitamin C, but they quickly turn around with adequate vitamin C intake.
14. Unexplained Weight Gain
Low vitamin C intake has been linked to increased body fat in humans, but other factors may be involved, such as diet quality.
15. Chronic Inflammation and Oxidative Stress
Regular consumption of antioxidants like vitamin C is associated with health benefits, while low intakes may increase inflammation and oxidative stress.
The Best Food Sources of Vitamin C
The recommended daily intake (RDI) for vitamin C is 90 mg for men and 75 mg for women (55).
Smokers are advised to consume an additional 35 mg per day, as tobacco reduces the absorption of vitamin C and increases the body's use of the nutrient (6, 56).
Very little vitamin C is needed to prevent scurvy. Just 10 mg per day is enough, which is roughly the amount found in one tablespoon of fresh bell pepper or the juice of half a lemon (57, 58, 59).
Some of the best food sources of vitamin C (per cup) include (60):
Acerola cherry: 2,740% of the RDI
Guava: 628% of the RDI
Blackcurrants: 338% of the RDI
Sweet red pepper: 317% of the RDI
Kiwifruit: 273% of the RDI
Lychee: 226% of the RDI
Lemon: 187% of the RDI
Orange: 160% of the RDI
Strawberry: 149% of the RDI
Papaya: 144% of the RDI
Broccoli: 135% of the RDI
Parsley: 133% of the RDI
Vitamin C rapidly breaks down when exposed to heat, so raw fruits and vegetables are better sources than cooked ones (57).
Guava: 628% of the RDI
Blackcurrants: 338% of the RDI
Sweet red pepper: 317% of the RDI
Kiwifruit: 273% of the RDI
Lychee: 226% of the RDI
Lemon: 187% of the RDI
Orange: 160% of the RDI
Strawberry: 149% of the RDI
Papaya: 144% of the RDI
Broccoli: 135% of the RDI
Parsley: 133% of the RDI
Vitamin C rapidly breaks down when exposed to heat, so raw fruits and vegetables are better sources than cooked ones (57).
Since the body does not store large amounts of vitamin C, it is recommended to eat fresh fruits and vegetables every day.
Supplementing with vitamin C has not been found to be toxic, but taking more than 2,000 mg per day may cause abdominal cramps, diarrhea and nausea, as well as increase the risk of developing oxalate kidney stones in men (57, 55, 61, 62).
Additionally, doses over 250 mg per day may interfere with tests designed to detect blood in the stool or stomach and should be discontinued two weeks before testing (63).
SUMMARY
Fresh fruits and vegetables are excellent sources of vitamin C and should prevent deficiency when consumed on a daily basis. Supplementing with vitamin C is not toxic but may cause unpleasant side effects at high doses.
The Bottom Line
Vitamin C deficiency is relatively rare in developed countries but still affects more than 1 in 20 people.
Fresh fruits and vegetables are excellent sources of vitamin C and should prevent deficiency when consumed on a daily basis. Supplementing with vitamin C is not toxic but may cause unpleasant side effects at high doses.
The Bottom Line
Vitamin C deficiency is relatively rare in developed countries but still affects more than 1 in 20 people.
Since humans cannot make vitamin C or store it in large amounts, it must be consumed regularly to prevent deficiency, ideally through fresh fruits and vegetables.
There are many signs and symptoms of deficiency, most of which are related to impairments in collagen production or not consuming enough antioxidants.
Some of the earliest signs of deficiency include fatigue, red gums, easy bruising and bleeding, joint pain and rough, bumpy skin.
As the deficiency progresses, bones may become brittle, nail and hair deformities can develop, wounds may take longer to heal and the immune system suffers.
Inflammation, iron-deficiency anemia and unexplained weight gain may be other signs to watch for.
Thankfully, deficiency symptoms are usually resolved once vitamin C levels are restored.
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