Vitamin C is a key nutrient that is paramount for our well-being, playing an instrumental role in immune defence, bone strength, normalising blood pressure, mending tissues, fabricating collagen and injury recovery. But too little can have a serious impact on our health.
People are clearly concerned on whether they are getting sufficient after online searches for the term “vitamin C deficiency” spiked by 1,025% and ‘vitamin C deficiency symptoms’ rose by 1,015%. AXA Health’s Chief Medical Officer, Dr John Burke, points out the telltale signs of lacking vitamin C along with tips to bolster intake.
Dr Burke says: “Decreased levels of vitamin C affect the functions of our bodies, impacting our energy levels, mood and overall health. Lower levels of vitamin C can compromise the immune system, putting you at greater risk of sickness, infections and viruses over winter.”
He also warned a prolonged lack of vitamin C can lead to a more severe deficiency and the development of scurvy.” He has now set out seven signs to watch for:
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Fatigue
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Swollen and painful joints
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Dry, rough skin
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Dry, brittle hair
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Bleeding or swollen gums
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Weakened immune system
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Bruising and slow-healing wounds
Dr Burke has emphasised the significance of a vitamin C-rich diet for maintaining optimal health, explaining: “Assuring that your diet is rich in foods that are high in vitamin C is the best way to boost vitamin C levels within our bodies naturally. Unlike other vitamins, our bodies can’t store vitamin C so our daily diets need to be rich in vitamin C to maintain healthy levels.”
He listed a variety of foods packed with this essential nutrient, including citrus fruits like oranges, lemons, and grapefruits; leafy greens such as kale, spinach, and cabbages; and an assortment of vegetables like Brussels sprouts, broccoli, potatoes, cauliflower, and peas.
Fruits such as bell peppers, chilli peppers, kiwis, tomatoes, and mango; along with berries – strawberries, blueberries, acerola cherries, and blackcurrants – are also important.
For those at increased risk of vitamin C deficiency, Dr Burke advised: “People who may be at a higher risk of developing vitamin C deficiency, such as those who are pregnant or breastfeeding or have health conditions such as inflammatory bowel syndrome (IBS) and Type 1 diabetes should ensure that their diets are rich in foods containing vitamin C. If you need extra guidance, consult with your GP if you are worried about your vitamin C levels.”
Do I need a supplement?
While Dr Burke acknowledged the usefulness of supplements he stressed they shouldn’t replace a naturally vitamin C-rich diet. He said: “Multivitamins are a great option for those who generally need extra support with hitting nutrient goals.
“However, as they aren’t tailored to specific needs, multivitamins may not contain enough vitamin C for those more susceptible to a vitamin C deficiency.”
“Instead, opting for a dedicated Vitamin C tablet can be more useful for helping you meet the recommended 40mg a day for adults. But, supplements shouldn’t be used as a substitute for a healthy, balanced diet, as your diet should be able to provide you with the vitamin C you need. As vitamins are easier to absorb from food than supplements, focusing on eating enough vitamin C-rich foods is more important.”
Why is important to boost my vitamin C in winter?
Dr Burke advises: “If left untreated, vitamin C deficiency can lead to wider health conditions, such as scurvy, iron deficiency anaemia, and bone density loss. Scurvy is a disease that is caused by extreme vitamin C deficiency and without treatment can lead to tooth loss, chest problems, jaundice and neurological conditions.
“If spotted early, scurvy can be treated by increasing your vitamin C intake through diet. Symptoms should begin to minimise after a few days, however, if your symptoms are not improving after amending your diet, your GP may recommend vitamin C supplements.
“Ensuring that your vitamin C levels are high enough is essential all year round, however, wintertime is even more important as our immune systems have to fight off a range of illnesses including the flu.”
