Vitamin C deficiency - causes, symptoms, effects

Vitamin C - what is it?

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin whose excess is removed from the body along with urine and sweat. It is an ingredient used as a food additive, marked with the symbol E300, which is necessary for the proper functioning of the human body.

Vitamin C is a compound that can be supplied to the body with food, as well as in the form of dietary supplements. Food sources of the micronutrient are mainly fresh fruits and vegetables, such as strawberries, oranges, broccoli or parsley.

Vitamin C - properties. What role does vitamin C play in the human body?

Vitamin C is essential for the proper functioning of the human body. Ascorbic acid is a strong antioxidant that can neutralize free radicals as well as reactive oxygen species, reducing oxidative stress. Moreover, the compound can support the functioning of the immune system, reducing the risk of infection, and can also participate in the production of collagen, which is one of the most important proteins in the human body.

Vitamin C can have a positive effect on the work of the circulatory system, reducing the risk of developing heart disease, and can also have a beneficial effect on memory and concentration. The micronutrient may reduce fatigue and may improve the absorption of iron and calcium in the body, thus reducing the risk of deficiencies of valuable minerals. Ascorbic acid can also regulate the work of steroid hormones, including cortisol or adrenaline, and can also support the thyroid gland and positively affect blood glucose levels.

Recommended dietary supplements with vitamin C

Vitamin C deficiency - causes

Vitamin C deficiency in the body is most often the result of improper diet, poor in vegetables and fruits, and the use of improperly balanced nutritional plans with a calorie deficit.

Low levels of vitamin C in the body can also be affected by long-term stress, excessive alcohol consumption or smoking. The micronutrient deficiency may also be the result of impaired absorption of nutrients in the intestines, and may also be associated with eating disorders and dialysis.

Low levels of ascorbic acid in the body can be observed among the elderly and people engaged in increased physical exertion, as well as among consumers with unregulated diabetes or hyperglycemia. Vitamin C deficiencies are also exposed to people taking certain medications, long-term hospitalized and people after injuries and surgical procedures.

Vitamin C deficiency - symptoms. Effects of vitamin C deficiency in the body

Low levels of vitamin C in the body may contribute to the occurrence of undesirable symptoms. What are the effects of ascorbic acid deficiency?

Insufficient supply of vitamin C can cause weakening of immunity and increased susceptibility to infections, as well as a decrease in the ability to adapt to temperature changes. The low micronutrient levels can also slow down the healing process. The compound may interfere with collagen production, which may result in deterioration of the condition of the skin, hair and nails, contributing to dry skin, increased brittleness of nails and hair loss.

As if that were not enough, vitamin C deficiency can also negatively affect bone health, weakening their structure and thus increasing the risk of fractures and the development of osteoporosis. Insufficient supply of ascorbic acid can lead to bleeding gums and the development of inflammation in the mouth, and can also cause a decrease in appetite and a deterioration in mood and well-being. A low level of water-soluble substance can also result in muscle and joint pain, and what is more, it can weaken blood vessels, contributing to the formation of bruises.

Since ascorbic acid can be involved in the conversion of cholesterol to bile acids, a deficiency of the compound can lead to excessive accumulation of cholesterol in the liver, which can increase the risk of developing hypercholesterolemia. A frequently searched issue among consumers is also the slogan "vitamin C deficiency - neurological symptoms" - low levels of ascorbic acid in the body can cause cognitive impairment, negatively affecting memory or concentration, and it can also increase the risk of developing neurodegenerative diseases and stroke.

Vitamin C deficiencies can disrupt the work of the whole human body. Fresh vegetables and fruits, which are considered to be the source of the ingredient, as well as dietary supplements with ascorbic acid may be helpful.

How to prevent vitamin C deficiency in the body?

In order to prevent vitamin C deficiencies, you should first pay attention to the diet used every day. It is worth introducing modifications in the daily menu that will enable the appropriate supply of ascorbic acid. Thus, you should increase the consumption of fresh fruits and vegetables, such as peppers, black currants, kiwi or Brussels sprouts, which are considered sources of vitamin C.

Among people who are distinguished by an increased requirement for a valuable vitamin, for example among athletes and physically active people, as well as among consumers, those who have difficulty meeting the daily needs of the body for ascorbic acid, dietary supplements, which are a concentrated source of vitamin C, may also be a helpful solution.

On the market can be found preparations containing only ascorbic acid, as well as comprehensive products that also provide the body with other valuable compounds, such as collagen, B vitamins or electrolytes. Dietary supplements with vitamin C are available in the form of tablets, capsules, as well as in the form of handy shots or powder. The selection of the right preparation is a matter of individual needs and preferences of the consumer. However, it is worth remembering that dietary supplements with ascorbic acid should always be used in accordance with the guidelines, so as not to lead to excessive supply of the compound and the occurrence of undesirable side effects.

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Natalia Goździak

Copywriter - nutritionist. Bachelor's degree in sports dietetics She graduated from the Academy of Physical Education in Poznan, while her master's degree in dietoprophylaxis and dietotherapy - from the University of Physical Education in Poznan. at UP in Poznań. However, she treats the principles of healthy eating primarily as valuable guidelines, rather than strict rules that must be strictly followed. Knowledge in the field of copywriting, on the other hand, she draws from courses and industry literature, but since the best way to learn is to practice. learning is practice, she spends many hours each day playing with words and creating new, unique content. content. Privately, she is passionate about photography and can't imagine life without books.