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Vitamin C is required for more than 300 metabolic functions in the body, including tissue growth and repair, adrenal gland function and healthy gums.
People take vitamin C supplements with the intention of boosting their immune system. Vitamin C helps encourage the production of white blood cells, which protects the body from infection. (1)
Low levels of vitamin C have been linked to impairing your ability to think and remember things -- no it's not just in your head! (2) Even worse, dementia can be caused by oxidative stress and inflammation near the brain, spine and nerves. (3) Since vitamin C is a strong antioxidant, it has been shown to lower inflammation, including in those high-risk areas.
Vitamin C boosts your blood antioxidant levels. (4) Higher antioxidant levels help reduce the risk of chronic diseases like heart disease. (5) Some studies show vitamin C can increase blood antioxidant levels by up to 30%! (6) Fight back those chronic diseases!
Approximately one-third of Americans suffer from high blood pressure. (7) Studies show that vitamin C may help lower blood pressure in people with and without high blood pressure.
How are your cholesterol levels? One study showed taking a vitamin C supplement significantly decreased low-density lipoproteins (LDL, “bad cholesterol”) while increasing levels of high-density lipoproteins (HDL, “good cholesterol”. (8)
Vitamin C deficiency affects about 1 in 20 people. Our bodies can’t produce vitamin C nor can it be stored in large amounts in the body. So, it must be consumed regularly to prevent deficiency.
Luckily, many deficiency symptoms are resolved once vitamin C levels are restored, which can take anywhere from 24 hours to a couple months.
Here are some common vitamin C deficiency symptoms:
Early signs of vitamin C deficiency are poor mood and fatigue. (11, 12) These symptoms commonly appear before a full blown deficiency develops. (13) Luckily, they typically resolved after a few days of vitamin c supplementation or within 24 hours of high-does supplementation. (14)
Did you know low levels of vitamin C have been linked to high amounts of belly fat in normal-weight individuals? (16) Studies show that vitamin C may help protect against obesity by regulating your body's release of fat from fat cells and by reducing stress hormones. (15)
If you ever get those little bumps on the back of your upper arms, your thighs or butt, you may have a vitamin C deficiency-- endearingly called "chicken skin." (18) Usually this condition appears three to five months of inadequate vitamin C intake and is easily resolved with supplementation. (19)
Vitamin C deficiency can cause your body hairs to grow in bent or coiled shapes. (20) This symptom may be difficult to detect because they are damaged and are prone to break off or fall out before you may ever notice. (21) Only one month of adequate supplementation of vitamin C can resolve hair abnormalities. (22)
Hair follicles have tiny blood vessels that provide nutrients for hair growth. When you are deficient in vitamin c, these blood vessels become fragile and break, causing small red spots to appear around the follicles. This is called perifollicular hemorrhage, and a tell-tale sign of vitamin C deficiency. (22, 23) Supplementing vitamin C for two weeks usually resolves this symptom. (24)
Your nails are often thin and brittle and the white parts of your nailbed have a concave share. They are commonly associated with iron deficiency anemia, but have also been linked to vitamin C deficiency. (25, 26) Red spots or vertical lines in the nail bed may appear, which is known as splinter hemorrhage.
Healthy skin contains large amounts of vitamin C Vitamin C plays a key role in the production of collagen. (17) . (27) Vitamin C protects our skin from oxidative damage cause by sun and pollutants like cigarette smoke or the ozone. (28, 29). High intakes of vitamin C are associated with better skin quality, while lower intakes are associates with a 10% increased risk of developing dry, wrinkled skin. (30, 31, 32)
You bruise when blood vessels under the skin rupture. Since vitamin C is linked to collagen production, a deficiency can cause poor collagen product and weak blood vessels.(33) Easy bruising is often one of the first obvious symptoms of a deficiency. (34, 35, 36)
Since vitamin C deficiency slows the rate of collagen formation, wounds will heal slower. (37) Slow wound healing is usually one of the more advanced symptoms of vitamin C deficiency and usually not seen until after months of deficiency. (38, 39)
Joints contain a lot of collagen-rich connective tissues, they are often a cause of vitamin C deficiency. Bleeding can sometimes occur within the joints, causing swelling and additional pain. (40) Luckily, these symptoms can be treated with vitamin c supplements and resolve within one week.
Low intake of vitamin C has been linked to increased risk of bone fracture and osteoporosis. (41, 42, 43) Research shows that vitamin C plays a critical role in bone formation, thus, a deficiency can increase the rate of bone loss. (44)
Red, swollen bleeding gums are a sign of vitamin C deficiency as gum tissues become weakened and inflamed and blood vessels more easily bleed. (45)
Studies show that vitamin C accumulates inside various immune cells to help combat infection and destroy disease-causing pathogens. (46, 47 Vitamin C deficiency increases a your risk of infection, including serious illness like pneumonia. (48, 49, 50)
Vitamin C is one of the body’s most important water-soluable antioxidant, reducing oxidative stress. Low vitamin C intake have been linked to higher levels of inflammation and oxidative stress, and increased of heart disease. (54, 55)
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