We assure you that you won’t be alone on your journey towards becoming your healthier self.
Health & Wellness
The Hidden Vitamin C Deficiency Symptoms Everyone Misses—Plus 5 Home Remedies That Actually Work!
It's just one random office day, and you’re feeling extremely tired. All you want to do is lie down because you are unable to concentrate or consider completing the task. The same thing occurs a few days later. But then again. And once more. You continue to feel exhausted and lose focus, and now you experience mood swings, easy bruising, and hair loss. Why is that?
What if we told you that these could be hidden vitamin C deficiency symptoms? Often overlooked, vitamin C deficiency is more common than you think. 7.1% of people worldwide are thought to be vitamin C deficient (NIH, 2023). More than 73.9% of people in India have inadequate vitamin C levels, which is a worse statistic (Indian Journal of Clinical Biochemistry, 2021).
But that's not all. According to a 2022 study, 61.8% of Indian teenagers do not consume enough vitamin C each day, which raises their risk of fatigue and weakened immunity. The worst part? Most people don’t even realise they’re deficient.
So here in this article, we will share the the hidden vitamin C deficiency symptoms and five powerful home remedies that actually work. If you’ve been feeling tired, weak, or just ‘off’ lately, this might be exactly what you need to read.
Table Of Contents
- What Is Vitamin C?
- What Happens When Vitamin C Is Low? Acute, Advanced And Prolonged Vitamin C Deficiency Symptoms
- How Do I Increase My Vitamin C? 5 Home Remedies To Increase Vitamin C Intake
- Dietitian’s Recommendation
- The Final Say
- FAQs
- References
What Is Vitamin C?
Vitamin C, or ascorbic acid, is a water-soluble vitamin that is necessary for collagen synthesis, skin health, and immunity. As an antioxidant, vitamin C shields cells from the oxidative stress brought on by free radicals and may lower the risk of developing chronic illnesses like cancer and heart disease. Additionally, it increases the body's overall iron levels by improving the absorption of non-heme iron from plant sources.
Also Read: These 10 Overnight Benefits of Vitamin E Capsules On Face Will Leave You Shocked!
What Happens When Vitamin C Is Low? Acute, Advanced And Prolonged Vitamin C Deficiency Symptoms
What are the symptoms of low vitamin C? It can manifest through various vitamin C deficiency symptoms, which tend to get worse over time. Some symptoms include:
Acute Vitamin C Deficiency Symptoms | |
| Fatigue and Weakness | Experiencing unusual fatigue and weakness is one of the initial symptoms of vitamin C deficiency. Because vitamin C plays a role in energy metabolism, chronic fatigue may result from a deficiency. |
Irritability and Mood Changes
| Low levels of vitamin C can affect neurotransmitter production, leading to irritability, mood swings, and even depression. |
| Frequent Infections | Immune system function is significantly impacted by vitamin C. A deficiency can impair immunity, increasing a person's vulnerability to recurrent colds, the flu, and other illnesses. |
Slow Wound Healing
| Vitamin C is necessary for the production of collagen. A shortage may cause wounds to heal more slowly, which raises the possibility of infections. |
| Dry and Splitting Hair | Vitamin C is good for healthy hair growth. Absence of it can result in brittle, dry hair that breaks easily. |
Advanced Vitamin C Deficiency Symptoms | |
Persistent vitamin C deficiency can result in more serious symptoms and health issues, such as: | |
| Bleeding Gums and Tooth Loss | Gum health depends on vitamin C. Deficiency can result in bleeding, gingivitis (inflammation of the gums), and, in extreme situations, tooth loss. |
| Swollen and Painful Joints | Collagen is essential for healthy joints. Joint pain, oedema, and even symptoms similar to arthritis can result from low vitamin C levels. |
| Easy Bruising | Vitamin C deficiency weakens blood vessels, increasing the skin's vulnerability to bruises from even small injuries. |
Dry and Rough Skin
| Collagen benefits for skin depend on vitamin C, and a lack of it can cause dry, rough, and prematurely ageing skin. |
| Nosebleeds | Fragile blood vessels, due to low vitamin C levels, can cause frequent nosebleeds. |
Prolonged Vitamin C Deficiency Symptoms | |
Long-term vitamin C deficiency can lead to a condition known as scurvy, which is characterised by: | |
| Anaemia | Vitamin C enhances iron absorption. A deficiency can lead to iron deficiency anaemia, causing weakness, pale skin, and dizziness. |
| Severe Joint and Muscle Pain | Scurvy can result in extreme pain in muscles and joints, making movement difficult. |
| Depression and Mental Health Decline | Prolonged deficiency can negatively affect brain function, leading to severe depression and cognitive impairment. |
| Internal Bleeding | In more severe cases, it can lead to internal bleeding, which may be life-threatening. |
Also Read: 3 Incredible Zinc and Magnesium Benefits, Top Food Sources And Insights For Better Health!
How Do I Increase My Vitamin C? 5 Home Remedies To Increase Vitamin C Intake
Eating more fruits and vegetables that are high in this vital nutrient will help you combat vitamin C deficiency symptoms. Citrus fruits, such as grapefruits, oranges, and lemons, are among the best sources. Papayas, pineapples, kiwis, and strawberries are also great sources. Vitamin C is also abundant in vegetables like spinach, broccoli, Brussels sprouts, and bell peppers.
Vitamin C is water-soluble, meaning your body does not store it, so you need to consume it daily. Cooking can reduce its content, so eating raw fruits and vegetables is best. If you must cook, steaming or microwaving helps retain more vitamin C than boiling.
You can take a supplement, like ToneOp Care’s Vitamin 360, if you have trouble getting enough vitamin C from your diet. Adults should maintain intake between 75 and 90 mg per day, though this can change. Overdosing (more than 2,000 mg) can upset your stomach.
Getting enough vitamin C is crucial for overall health because it strengthens the immune system, promotes healthy skin, and improves iron absorption.
To further improve vitamin C levels, try these home remedies:
1. Amla (Indian Gooseberry) Juice
Instructions: Take 1 fresh amla, remove the seed, and blend with a little water. Strain and drink daily on an empty stomach.
Why does it work? Amla is one of the highest sources of vitamin C and improves immunity.
Also Read: Enhance Vision & Eyesight: 12 Amla Juice Benefits For Eyes With Easy Steps To Prepare It at Home
2. Lemon and Honey Water
Instructions: Squeeze half a lemon into a glass of warm water, add a teaspoon of honey, and drink in the morning.
Why does it work? Vitamin C-rich lemon contributes to the body's detoxification.
3. Guava and Rock Salt Snack
Instructions: Cut a ripe guava into pieces, sprinkle rock salt, and eat fresh.
Why does it work? Guavas aid in digestion and contain more vitamin C than oranges.
4. Coriander Leaf Juice
Instructions: Blend fresh coriander leaves with water and drink ½ cup daily.
Why does it work? Coriander is rich in vitamin C and aids detoxification.
5. Turmeric and Amla Powder Mix
Instructions: Mix ½ teaspoon amla powder with ¼ teaspoon turmeric in warm water and drink before meals.
Why does it work? Amla provides vitamin C, while turmeric enhances absorption and reduces inflammation in the body.
Also Read: Learn About The Benefits of Neem and Turmeric for Better Health and Radiant Skin!
Dietitian’s Recommendation
To manage vitamin C deficiency symptoms, focus on fresh, whole foods. Eat citrus fruits like oranges and lemons daily. Add bell peppers, kiwi, and strawberries to your meals for an extra boost. Raw vegetables, such as spinach and broccoli, retain more vitamin C than cooked ones. Smoothies with pineapple and papaya are great options. If needed, consider a vitamin C supplement. Avoid overcooking food, as heat destroys vitamin C. Drink fresh juices instead of processed ones. Hydrate well to support nutrient absorption.
Dt. Akshata Gandevikar
The Final Say
At the end of this article, you now know how vital vitamin C is for our body. It supports a number of body processes, including skin health and immune defence.
Mild to severe vitamin C deficiency symptoms, such as exhaustion, recurrent infections, delayed wound healing, and, in severe cases, scurvy, can result from a deficiency. Serious complications can be avoided by identifying the symptoms early and treating them with diet or supplements.
Maintaining a healthy lifestyle and making sure you eat enough foods high in vitamin C can help you stay as healthy and happy as possible.
FAQs
1. Vitamin C deficiency causes which disease?
Vitamin C deficiency leads to scurvy, a condition that causes fatigue, swollen gums, joint pain, and slow wound healing. Severe cases can lead to anaemia, infections, and even tooth loss.
2. Who is most at risk for vitamin C deficiency?
People at higher risk include:
- Those with poor diets (low in fruits and vegetables).
- Smokers, as smoking reduces vitamin C levels.
- Alcoholics and people with digestive disorders (like Crohn’s disease) that limit nutrient absorption.
- Women who are nursing or pregnant because their nutritional needs are higher.
3. How to prevent vitamin C deficiency?
- Eat vitamin C-rich foods like citrus fruits, bell peppers, strawberries, and broccoli.
- Consume raw or lightly cooked vegetables to retain nutrients.
- Avoid excessive alcohol and smoking.
- Consider a daily vitamin C supplement (75–90 mg for adults) if dietary intake is insufficient.
- Stay hydrated to aid nutrient absorption.
4. Does cooking destroy vitamin C?
Yes, heat breaks down vitamin C. To retain more, eat raw fruits and vegetables, or use steaming and microwaving instead of boiling. Fresh salads and smoothies are great options.
5. Does vitamin C help with iron absorption?
Yes, vitamin C enhances iron absorption, especially from plant-based sources. Pairing vitamin C foods (like oranges) with iron-rich foods (like spinach) helps prevent anaemia.
References
- https://www.msdmanuals.com/home/disorders-of-nutrition/vitamins/vitamin-c-deficiency
- https://www.webmd.com/vitamins-and-supplements/ss/slideshow-vitamin-c-deficiency
- https://www.medicalnewstoday.com/articles/vitamin-c-deficiency
- https://lloydspharmacy.com/blogs/vitamins-and-supplement-advice/vitamin-c-deficiency-symptoms
- https://www.health.com/vitamin-c-deficiency-symptoms-7568100
- https://www.maxlab.co.in/blogs/vitamin-c-deficiency-symptoms-causes-diagnosis-and-treatment
- https://www.pacehospital.com/vitamin-c-foods-benefits-deficiency-symptoms-recommended-daily-intake
About ToneOp Care
ToneOp Care is the ultimate destination for high-quality nutraceutical supplements and ayurvedic products in India! We are proud to offer a significant range of products designed to support your overall health and well-being, including weight loss, muscle gain, immunity, skin and hair care, and women's health. All our products are manufactured in India using the latest technology and facilities, ensuring the highest quality standards.