What is Vitamin C?
Vitamin C (Ascorbic Acid) is a water-soluble vitamin and one of the most well-known and widely supplemented nutrients. Unlike most animals, humans cannot synthesize vitamin C and must obtain it from dietary sources. It's a powerful antioxidant and essential cofactor for numerous enzymatic reactions in the body.
Forms of Vitamin C:
Ascorbic Acid:
Pure vitamin C in its acidic form
Most common and least expensive
pH of ~2.1-2.6 (acidic)
Highly bioavailable
May cause stomach upset in sensitive individuals at high doses
Found naturally in foods
Used in most supplements and studies
Mineral Ascorbates (Buffered Forms): Sodium Ascorbate:
Buffered with sodium
Less acidic, gentler on stomach
Contains ~11% sodium by weight
1,000 mg = 110 mg sodium
Good for people sensitive to acidity
Not ideal for sodium-restricted diets
Calcium Ascorbate:
Buffered with calcium
pH neutral, very gentle
Contains ~10% calcium by weight
1,000 mg = 100 mg calcium
Bonus calcium intake
Good for bone health support
Magnesium Ascorbate:
Buffered with magnesium
Gentle on stomach
Contains ~6% magnesium by weight
Bonus magnesium (often deficient nutrient)
May have laxative effect at high doses
Potassium Ascorbate:
Buffered with potassium
Good for those needing more potassium
Less common than other forms
Mixed Mineral Ascorbates:
Combination of calcium, magnesium, potassium ascorbates
Balanced mineral content
Very gentle on stomach
Popular for high-dose use
Ester-C (Calcium Ascorbate + Metabolites):
Patented form with vitamin C metabolites
Claims better absorption and retention
More expensive
Contains calcium
Mixed research on superior benefits
Liposomal Vitamin C:
Encapsulated in liposomes (fat bubbles)
Claims superior absorption
Much more expensive
May achieve higher blood levels
Bypasses some intestinal limitations
Useful for very high doses
Ascorbyl Palmitate:
Fat-soluble form of vitamin C
Used primarily in cosmetics
Not well-absorbed orally for systemic vitamin C
Good for topical antioxidant protection
Natural vs. Synthetic:
Chemically identical: no difference in molecular structure
Body cannot distinguish: synthetic from natural
Natural sources: include bioflavonoids and cofactors
Synthetic: pure ascorbic acid
Both equally effective: for vitamin C activity
Natural sources: may have additional phytonutrients
Key Characteristics:
Water-soluble, excess excreted in urine
Cannot be stored in large amounts
Daily intake needed
Easily destroyed by heat, light, and oxygen
Acidic nature (pH ~2-3 for ascorbic acid)
Acts as reducing agent (antioxidant)
Most animals synthesize it (humans, primates, guinea pigs cannot)
Primary Functions & Benefits
Essential Functions:
Collagen Synthesis:
Cofactor for prolyl and lysyl hydroxylases
Essential for collagen cross-linking
Required for all connective tissue formation
Skin, blood vessels, tendons, ligaments, cartilage, bone
Wound healing and tissue repair
Scar tissue formation
Without vitamin C: scurvy develops
Antioxidant Defense:
Primary water-soluble antioxidant
Scavenges free radicals in aqueous environments
Protects cell membranes from oxidative damage
Regenerates vitamin E (fat-soluble antioxidant)
Protects against lipid peroxidation
Reduces oxidative stress throughout body
Protects DNA, proteins, and lipids
Immune Function:
Supports neutrophil function
Enhances phagocytosis (immune cell eating of pathogens)
Supports lymphocyte proliferation
Increases antibody production
Antiviral and antibacterial effects
Reduces duration and severity of colds (modest effect)
Critical during infections (demand increases)
Iron Absorption:
Converts ferric iron (Fe3+) to ferrous iron (Fe2+)
Enhances non-heme iron absorption by 3-4 fold
Particularly important for plant-based iron
Take with iron supplements for better absorption
Critical for preventing iron deficiency anemia
Neurotransmitter Synthesis:
Required for dopamine β-hydroxylase (makes norepinephrine)
Converts dopamine to norepinephrine
Involved in carnitine synthesis
Supports cognitive function and mood
Important for stress response
Hormone Synthesis:
Adrenal hormone production (cortisol, adrenaline)
Required for steroid hormone synthesis
Thyroid hormone metabolism
Critical during stress (adrenals concentrate vitamin C)
Carnitine Synthesis:
Required for carnitine biosynthesis
Carnitine transports fatty acids into mitochondria
Important for energy production from fats
Supports metabolic function
Tyrosine Metabolism:
Converts tyrosine to neurotransmitters
Supports thyroid function
Important for protein metabolism
Detoxification:
Supports Phase I liver detoxification
Enhances cytochrome P450 enzymes
Helps neutralize toxins
Protects against heavy metal toxicity
Supports glutathione recycling
Gene Expression:
Cofactor for epigenetic enzymes
DNA demethylation
Histone demethylation
Influences gene regulation
Health Benefits:
Immune Support:
Reduces cold duration by 8-14% in regular supplementers
May reduce severity of cold symptoms
Preventive effect in people under physical stress (athletes, military)
Supports immune cell function
May reduce infection frequency in some populations
High-dose IV for serious infections (investigational)
Cardiovascular Health:
Improves endothelial function
Reduces blood pressure (modest effect, ~4 mmHg systolic)
May reduce LDL oxidation
Supports healthy blood vessels
Reduces arterial stiffness
May lower cardiovascular disease risk
Protects against atherosclerosis
Skin Health and Anti-Aging:
Essential for collagen production
Reduces wrinkles and improves skin texture
Protects against UV damage
Promotes wound healing
Reduces hyperpigmentation
Antioxidant protection for skin
Both oral and topical benefits
Eye Health:
May reduce cataract risk
Protects against age-related macular degeneration
Antioxidant protection for lens and retina
Supports healthy vision
Cancer Prevention:
Antioxidant protection against DNA damage
May reduce cancer risk (mixed evidence)
High-dose IV investigated as adjunct cancer therapy
Protective effects strongest from food sources
Supplement evidence mixed
Cognitive Function:
Supports neurotransmitter synthesis
Antioxidant protection for brain
May reduce cognitive decline risk
Important for mood regulation
Stress resilience
Exercise Performance and Recovery:
Reduces oxidative stress from exercise
May improve recovery
Supports collagen in joints and tendons
May reduce exercise-induced immune suppression
Conflicting evidence on direct performance enhancement
Bone Health:
Required for collagen in bone matrix
May reduce fracture risk
Supports bone formation
Works with calcium and vitamin D
Gum Health:
Prevents scurvy (bleeding gums classic sign)
Supports healthy gums
Reduces gingivitis severity
Important for periodontal health
Allergy and Histamine:
Natural antihistamine properties
May reduce allergy symptoms
Helps break down histamine
Reduces inflammation
Recommended Daily Amounts
Official RDAs:
Infants 0-6 months: 40 mg
Infants 7-12 months: 50 mg
Children 1-3 years: 15 mg
Children 4-8 years: 25 mg
Children 9-13 years: 45 mg
Males 14-18 years: 75 mg
Females 14-18 years: 65 mg
Males 19+ years: 90 mg
Females 19+ years: 75 mg
Pregnancy: 85 mg
Breastfeeding: 120 mg
Smokers: Add 35 mg to above values
Upper Limit:
Adults: 2,000 mg daily
Concern: Digestive upset (diarrhea)
Not true toxicity: just GI tolerance limit
Individual variation: some tolerate much higher doses
Therapeutic/Optimal Doses:
General Health & Prevention:
Minimum: 90-120 mg daily (RDA range)
Optimal: 200-500 mg daily for most people
Antioxidant saturation: ~200-400 mg daily
Divided doses: better than single large dose
Immune Support (Daily Prevention):
General: 500-1,000 mg daily
High stress: 1,000-2,000 mg daily
Athletes: 500-1,000 mg daily
Cold/flu season: 1,000-2,000 mg daily
During Illness (Cold/Flu):
Acute infection: 1,000-3,000 mg daily (divided doses)
Every 2-4 hours: 500-1,000 mg until bowel tolerance
Duration: throughout illness and 1-2 days after
Reduce gradually: after symptoms resolve
Cardiovascular Health:
Blood pressure: 500-1,000 mg daily
Endothelial function: 500-2,000 mg daily
Prevention: 500-1,000 mg daily
Skin and Anti-Aging:
Oral: 500-1,000 mg daily
Topical: 10-20% L-ascorbic acid serum
Combined: oral + topical more effective
Collagen support: 500-1,000 mg daily
High-Dose Therapeutic:
Serious illness: 3,000-10,000+ mg daily (divided doses)
Cancer support: Often 10,000+ mg daily (medical supervision)
IV vitamin C: 25,000-100,000+ mg (medical administration only)
Bowel tolerance: dose to just below diarrhea threshold
Smokers:
Minimum: Add 35 mg to RDA (125 mg men, 110 mg women)
Optimal: 500-1,000 mg daily (oxidative stress much higher)
Heavy smokers: Consider 1,000-2,000 mg daily
Factors Increasing Needs:
Smoking (significant increase)
Air pollution exposure
Chronic stress (physical or emotional)
Infections and illness
Wound healing and surgery
Burns and trauma
Intense exercise
Diabetes (increased oxidative stress)
Pregnancy and breastfeeding
Elderly (reduced absorption, increased oxidative stress)
Alcohol consumption
Aspirin use (increases excretion)
Oral contraceptives
Inflammatory conditions
Food Sources
Excellent Sources (>80 mg per serving):
Guava: 228 mg per cup
Red bell pepper: 190 mg per cup (raw)
Kiwi: 167 mg per cup
Orange: 70 mg per medium fruit
Orange juice: 93 mg per cup
Strawberries: 89 mg per cup
Papaya: 88 mg per cup
Broccoli (cooked): 101 mg per cup
Brussels sprouts (cooked): 97 mg per cup
Grapefruit: 79 mg per medium fruit
Very Good Sources (40-80 mg per serving):
Cantaloupe: 58 mg per cup
Cauliflower (raw): 52 mg per cup
Pineapple: 79 mg per cup
Mango: 60 mg per cup
Kale (cooked): 53 mg per cup
Kohlrabi: 84 mg per cup
Snow peas: 60 mg per cup
Good Sources (20-40 mg per serving):
Tomatoes: 23 mg per cup (raw)
Spinach (cooked): 18 mg per cup
Green peas: 23 mg per cup
Potatoes: 27 mg per medium baked potato
Raspberries: 32 mg per cup
Blueberries: 14 mg per cup
Cabbage: 37 mg per cup (raw)
Moderate Sources (10-20 mg):
Watermelon: 12 mg per cup
Bananas: 10 mg per medium
Grapes: 4 mg per cup
Apples: 8 mg per medium
Factors Affecting Content:
Cooking: Destroys 25-50% of vitamin C (water-soluble, heat-sensitive)
Boiling: Worst method, leaches into water
Steaming: Better preservation than boiling
Microwaving: Minimal loss with short cooking times
Raw: Best for vitamin C retention
Storage: Fresh foods lose vitamin C over time (50% loss in days)
Light exposure: Degrades vitamin C
Oxygen: Oxidation destroys vitamin C
Cutting/processing: Increases surface area, accelerates loss
Copper cookware: Accelerates vitamin C destruction
Practical Tips:
Eat fresh fruits and vegetables
Minimize cooking time and temperature
Steam rather than boil
Consume shortly after purchase
Store in refrigerator
Keep whole until ready to eat
Consume cooking water if boiling
Raw foods when safe and palatable
Supplementation Guidelines
Types of Supplements:
Ascorbic Acid (Standard):
Pure vitamin C
Most common and least expensive
Highly bioavailable
Acidic (may upset sensitive stomachs)
Rapid absorption and excretion
Best value for money
Dosage: 250-10,000+ mg daily
Buffered Vitamin C (Mineral Ascorbates):
Sodium, calcium, magnesium, or mixed mineral ascorbates
pH neutral, gentler on stomach
Good for sensitive individuals
More expensive than ascorbic acid
Contains additional minerals
Best for high-dose use without GI upset
Dosage: 500-5,000+ mg daily
Ester-C:
Calcium ascorbate plus vitamin C metabolites
Patented form
Claims better retention (some evidence)
More expensive
Gentler on stomach
May stay in immune cells longer
Dosage: 500-2,000 mg daily
Liposomal Vitamin C:
Encapsulated in liposomes
Claims superior absorption and bioavailability
Much more expensive (3-10x cost)
May achieve higher blood levels
Useful for very high doses
May bypass intestinal absorption limits
Less studied than standard forms
Dosage: 500-3,000 mg daily
Time-Release/Sustained-Release:
Gradual release over hours
Maintains blood levels longer
May reduce GI upset
More expensive than regular
Bioavailability sometimes questioned
Dosage: 500-1,500 mg daily
Ascorbyl Palmitate:
Fat-soluble vitamin C ester
Used primarily in skincare
Poor oral bioavailability for systemic vitamin C
Good topical antioxidant
Not recommended for oral vitamin C supplementation
Powder vs. Tablets vs. Capsules:
Powder: Most economical, flexible dosing, mix in water/juice
Tablets: Convenient, portable, consistent dosing
Capsules: Easy to swallow, no taste, moderate cost
Chewable: Convenient, but may damage tooth enamel (acidic)
Liquid: Fast absorption, easy for children, shorter shelf life
Form Selection Guide:
Choose Ascorbic Acid For:
Cost-effective supplementation
Most people without GI sensitivity
Proven effectiveness
Maximum vitamin C per dollar
When taking moderate doses (<2,000 mg daily)
Choose Buffered Forms For:
Sensitive stomach or GERD
High-dose supplementation (>2,000 mg daily)
Those wanting additional minerals
Taking vitamin C multiple times daily
Better GI tolerance worth extra cost
Choose Liposomal For:
Maximum absorption desired
Very high-dose therapy
When budget allows
Specific health conditions requiring high blood levels
If regular forms cause GI upset
Choose Ester-C For:
Gentle on stomach
Claims of better retention appeal
Moderate budget
Once-daily dosing preferred
Dosing Strategies:
Divided Doses:
Better than single large dose
Maintains more consistent blood levels
Improves absorption efficiency
Reduces GI upset
Example: 500 mg 2-3 times daily instead of 1,500 mg once
Bowel Tolerance Dosing:
Increase dose until loose stools occur
Indicates saturation
Reduce to just below that level
Tolerance increases during illness
Not for everyone, but used therapeutically
Timing:
Morning: supports daytime antioxidant needs
With meals: enhances iron absorption, reduces GI upset
Multiple times: throughout day for sustained levels
Evening: some take smaller dose for overnight support
During illness: every 2-4 hours while awake
Optimal Strategy for Most:
250-500 mg 2-3 times daily
Total: 500-1,500 mg daily
With meals or shortly after
Increase during illness or stress
Synergistic Supplements
Essential Cofactors and Partners:
Bioflavonoids (Vitamin P):
Quercetin, rutin, hesperidin, citrus bioflavonoids
Enhance vitamin C absorption and activity
Recycling of vitamin C
Synergistic antioxidant effects
Often naturally present in vitamin C-rich foods
Many vitamin C supplements include bioflavonoids
Dosage: 100-1,000 mg with vitamin C
Vitamin E (Tocopherols):
Vitamin C regenerates vitamin E
Synergistic antioxidant network
C works in water, E in fat
Complementary protection
C + E more effective than either alone
Dosage: 200-400 IU vitamin E with 500-1,000 mg vitamin C
Glutathione (or NAC):
Master antioxidant
Vitamin C helps regenerate glutathione
Synergistic detoxification
Enhanced cellular antioxidant capacity
NAC (precursor to glutathione): 500-1,000 mg
Liposomal glutathione: 100-500 mg
Zinc:
Immune synergy with vitamin C
Both support immune function
Often combined in cold formulas
Dosage: 15-30 mg zinc with 500-1,000 mg vitamin C
Iron (if deficient):
Vitamin C dramatically enhances iron absorption
Take together for maximum benefit
Particularly important for plant-based iron
Dosage: Take vitamin C (100+ mg) with iron supplement
B-Complex Vitamins:
Support energy metabolism
Work together in antioxidant systems
B vitamins support adrenal function (vitamin C concentrated in adrenals)
Complete metabolic support
Selenium:
Antioxidant mineral
Works with vitamin C in antioxidant systems
Supports glutathione peroxidase
Dosage: 100-200 mcg daily
Alpha-Lipoic Acid:
Universal antioxidant (water and fat soluble)
Regenerates vitamin C and E
Synergistic antioxidant network
Dosage: 100-300 mg daily
Collagen or Amino Acids:
Vitamin C required for collagen synthesis
Taking together enhances collagen production
Proline and lysine are key amino acids
Collagen peptides: 5-10g daily with vitamin C
For Specific Goals:
For Immune Support:
Vitamin C: 1,000-2,000 mg daily
Zinc: 15-30 mg daily
Vitamin D: 2,000-4,000 IU daily
Quercetin: 500-1,000 mg daily
Elderberry: 500-1,000 mg daily
For Skin and Anti-Aging:
Vitamin C: 500-1,000 mg oral + topical serum
Vitamin E: 200-400 IU daily
Collagen peptides: 5-10g daily
Hyaluronic acid: 100-200 mg daily
CoQ10: 100-200 mg daily
Resveratrol: 250-500 mg daily
For Cardiovascular Health:
Vitamin C: 500-2,000 mg daily
Vitamin E: 200-400 IU daily
CoQ10: 100-300 mg daily
Omega-3s: 2-3g daily
Magnesium: 300-400 mg daily
L-arginine or L-citrulline: 3-6g daily
For Detoxification:
Vitamin C: 1,000-3,000 mg daily
NAC: 500-1,000 mg daily
Alpha-lipoic acid: 300-600 mg daily
Milk thistle: 200-400 mg daily
Selenium: 200 mcg daily
For Iron Absorption:
Vitamin C: 100-500 mg with iron
Iron: As prescribed or 18-45 mg
Take together on empty stomach if tolerated
Avoid tea/coffee around iron dose
Interactions & What NOT to Take
Drug Interactions:
Chemotherapy:
High-dose vitamin C may interfere with some chemotherapy drugs
Antioxidants may protect cancer cells (debated)
Other studies suggest benefit
Medical consultation essential
Timing may be critical
IV vitamin C being studied as adjunct therapy
Statins (Cholesterol Medications):
Vitamin C may slightly reduce statin effectiveness (debated)
Most evidence suggests safe combination
Vitamin C may reduce side effects
Standard doses likely fine
Medical consultation for high doses
Warfarin (Blood Thinner):
Very high doses (>1,000 mg) may affect INR
Standard doses (<1,000 mg) usually safe
Monitor INR if taking high-dose vitamin C
Inform doctor about supplementation
Aspirin:
Increases vitamin C excretion
May need higher vitamin C intake
Both reduce inflammation
Generally safe combination
Space apart for optimal absorption
Aluminum-Containing Antacids:
Vitamin C increases aluminum absorption
Potentially toxic aluminum levels
Take 2+ hours apart
Avoid combination in kidney disease
Acetaminophen (Tylenol):
Vitamin C may increase acetaminophen levels
Usually not clinically significant
High-dose combinations: use caution
Medical Conditions Requiring Caution:
Kidney Stones (History):
High doses may increase oxalate
Risk debated (mixed evidence)
Most people tolerate well
Stay well-hydrated
Limit to <2,000 mg daily if concerned
Calcium citrate may reduce risk
Hemochromatosis (Iron Overload):
Vitamin C increases iron absorption
May worsen iron overload
Avoid high-dose vitamin C
Medical supervision essential
G6PD Deficiency:
Rare genetic disorder
Very high-dose IV vitamin C contraindicated
Oral supplements usually safe at normal doses
Medical consultation advised
Kidney Disease:
May accumulate oxalate
Risk of oxalate kidney stones
Reduce dose (<500 mg daily)
Medical supervision
Sickle Cell Disease:
High doses may increase sickling (debated)
Standard doses likely safe
Medical consultation advised
Nutrient Interactions:
Copper:
Very high vitamin C may reduce copper absorption
Usually not clinically significant
Ensure adequate copper (1-2 mg daily)
Vitamin B12:
High vitamin C may degrade B12 in stomach
Take 2+ hours apart if concerned
Usually not clinically significant at normal doses
Iron:
Positive interaction: enhances absorption
Take together intentionally
Testing Interference:
Blood Glucose Tests:
May interfere with some glucose meters
Can show falsely low or high readings
Stop vitamin C 24 hours before testing
Stool Tests:
May cause false-negative results for occult blood
Stop 48-72 hours before stool testing
Urine Tests:
May affect various urine tests
Inform healthcare providers about supplementation
Who Should Take Vitamin C
High-Priority Groups:
Smokers (ESSENTIAL):
Significantly increased oxidative stress
RDA increased by 35 mg minimum
Optimal: 500-1,000 mg daily (or more)
Essential for damage prevention
Passive smoke exposure: also increases needs
Elderly:
Reduced absorption and intake
Increased oxidative stress
Immune support important
Skin and connective tissue maintenance
500-1,000 mg daily recommended
People with Poor Diets:
Limited fresh fruit and vegetable intake
Fast food and processed food diets
Food insecurity
Restrictive diets
At least RDA amount essential
Frequent Illness/Weak Immunity:
Recurrent colds and infections
Chronic immune challenges
Hospitalized or institutionalized
500-2,000 mg daily for immune support
High Stress (Physical or Emotional):
Chronic stress depletes vitamin C
Athletes and intense exercisers
High-pressure jobs
Caregivers
500-1,000 mg daily minimum
Wound Healing:
Post-surgery recovery
Burns and trauma
Chronic wounds
Pressure ulcers
500-2,000 mg daily accelerates healing
Skin Concerns:
Aging skin and wrinkles
Sun damage
Hyperpigmentation
Acne and inflammation
500-1,000 mg oral + topical application
Cardiovascular Risk:
High blood pressure
Family history of heart disease
Elevated cholesterol
Smokers (vascular damage)
500-1,000 mg daily protective
Iron Deficiency:
Anemia or low iron
Vegetarians/vegans (plant-based iron only)
Heavy menstrual bleeding
Take vitamin C with iron for better absorption
Diabetes:
Increased oxidative stress
Higher infection risk
Wound healing support
500-1,000 mg daily beneficial
Pregnant and Breastfeeding:
Increased needs (85-120 mg RDA)
Fetal development
Immune support
500-1,000 mg daily often beneficial
Excessive doses not recommended (>2,000 mg)
Air Pollution Exposure:
Antioxidant protection
Respiratory health
Urban environments
500-1,000 mg daily
Athletes:
Oxidative stress from intense training
Immune suppression after intense exercise
Connective tissue support
500-1,000 mg daily
Up to 2,000 mg during heavy training
Chronic Conditions:
Inflammatory conditions
Autoimmune diseases
Chronic infections
Cancer patients (medical supervision)
1,000-3,000+ mg daily (varies by condition)
Who Should AVOID or Use Caution
Medical Conditions Requiring Caution:
Kidney Stones (Oxalate):
High doses may increase oxalate formation
Evidence mixed (many people fine)
Limit to <2,000 mg daily if concerned
Stay well-hydrated
Calcium citrate may help prevent
Monitor if history of stones
Hemochromatosis (Iron Overload):
Vitamin C enhances iron absorption
Can worsen iron accumulation
Avoid vitamin C supplements
Get vitamin C from food only
Medical supervision essential
G6PD Deficiency:
Rare genetic enzyme deficiency
Very high-dose IV vitamin C: contraindicated (can cause hemolysis)
Oral supplements: usually safe at moderate doses (<2,000 mg)
Medical consultation advised
Kidney Disease (Advanced):
May accumulate oxalate
Risk of oxalate deposition
Limit to <500 mg daily
Medical supervision
Dialysis patients: special considerations
Sickle Cell Disease:
High doses may increase sickling (controversial)
Standard doses likely safe
Medical supervision recommended
Medication Considerations:
Chemotherapy:
Potential interference with treatment
Mixed evidence on harm vs. benefit
Oncologist consultation essential
Timing may matter
IV vitamin C being researched as adjunct
Warfarin:
Very high doses may affect INR
Monitor INR if taking >1,000 mg daily
Standard doses (<1,000 mg) usually safe
Aluminum-Containing Medications:
Increases aluminum absorption
Particularly risky in kidney disease
Take hours apart
Pregnancy (High Doses):
Standard Doses Safe:
RDA (85 mg) and up to 1,000-2,000 mg: generally safe
Important for fetal development
Supports immune function
Very High Doses:
May theoretically cause rebound scurvy in infant
Medical supervision for high doses
Stick to reasonable amounts
Generally Very Safe:
Children:
Safe at age-appropriate doses
Important for growth and immunity
Food sources preferred
Supplements if diet inadequate
Most Medical Conditions:
Diabetes: beneficial
Heart disease: protective
Most people: very safe vitamin
Few contraindications
Deficiency Symptoms
Vitamin C Deficiency Spectrum:
Mild Deficiency (Common):
Fatigue and weakness
Mood changes: irritability, depression
Frequent infections: colds, flu
Slow wound healing
Dry skin and hair
Easy bruising
Bleeding gums (early sign)
Joint pain and muscle aches
Weakened immunity
Moderate Deficiency:
Pronounced fatigue
Frequent infections
Poor wound healing: wounds don't close properly
Gum disease: swollen, bleeding gums
Nosebleeds: frequent
Rough, dry, scaly skin
Corkscrew hairs: kinked, coiled body hair
Perifollicular hemorrhage: bleeding around hair follicles
Joint pain and swelling
Anemia: from impaired iron absorption and bleeding
Severe Deficiency - Scurvy:
Early Scurvy:
Severe fatigue and lethargy
Loss of appetite
Muscle and bone pain
Severe gum disease: spongy, purple gums
Tooth loss: teeth become loose and fall out
Easy bruising: severe ecchymosis
Petechiae: small red spots from bleeding under skin
Poor wound healing: old wounds reopen
Advanced Scurvy (Life-Threatening):
Internal bleeding: in joints, muscles, organs
Hemarthrosis: bleeding into joints
Subperiosteal hemorrhage: bleeding under bone lining (extremely painful)
Jaundice: from liver involvement
Edema: swelling from vascular permeability
Fever and convulsions
Hemolytic anemia: red blood cell destruction
Death: from hemorrhage or infection if untreated
Timeline:
Scurvy develops: after 1-3 months of zero vitamin C intake
Symptoms begin: with tissue stores depleted (<300 mg total body)
Reversible: with vitamin C supplementation if caught in time
Historical disease: common in sailors (no fresh produce)