Vitamin C is an essential nutrient that must be consumed regularly to prevent deficiency.
While deficiency is relatively rare in developed countries due to the availability of fresh produce and the addition of vitamin C to certain foods and supplements, it still affects roughly 7% of adults in the US (
While symptoms of severe vitamin C deficiency can take months to develop, there are some subtle signs to watch out for.
Here are the 15 most common signs and symptoms of vitamin C deficiency.
When vitamin C levels are low, a skin condition known as keratosis pilaris can develop.
In this condition, bumpy “chicken skin” forms on the back of the upper arms, thighs or buttocks due to a buildup of keratin protein inside the pores (
Keratosis pilaris caused by vitamin C deficiency typically appears after three to five months of inadequate intake and resolves with supplementation (
However, there are many other potential causes of keratosis pilaris, so its presence alone is not enough to diagnose a deficiency.
Summary Vitamin C deficiency can cause the formation of small acne-like bumps on the arms, thighs or buttocks. However, these bumps alone are not enough to diagnose a deficiency.
Vitamin C deficiency can also cause hair to grow in bent or coiled shapes due to defects that develop in the protein structure of hair as it grows (
Corkscrew-shaped hair is one of the hallmark signs of vitamin C deficiency but may not be obvious, as these damaged hairs are more likely to break off or fall out (
Hair abnormalities often resolve within one month of treatment with adequate amounts of vitamin C (
Summary Abnormally bent, coiled or corkscrew-shaped body hairs are a hallmark sign of vitamin C deficiency, but they may be difficult to detect, as these hairs are more likely to fall out.
Hair follicles on the surface of the skin contain many tiny blood vessels that supply blood and nutrients to the area.
When the body is deficient in vitamin C, these small blood vessels become fragile and break easily, causing small, bright red spots to appear around the hair follicles.
Summary Hair follicles contain many tiny blood vessels that can rupture due to a vitamin C deficiency, causing bright red spots to appear around the follicles.
Spoon-shaped nails are characterized by their concave shape and often thin and brittle.
Red spots or vertical lines in the nail bed, known as splinter hemorrhage, may also appear during vitamin C deficiency due to weakened blood vessels that rupture easily.
While the visual appearance of fingernails and toenails may help determine the likelihood of vitamin C deficiency, note that it’s not considered diagnostic.
Summary Vitamin C deficiency is associated with spoon-shaped fingernails and red lines or spots underneath the nail bed.
It also promotes collagen production, which keeps skin looking plump and youthful (
While dry, damaged skin can be linked to vitamin C deficiency, it can also be caused by many other factors, so this symptom alone is not enough to diagnose a deficiency.
Summary Low intakes of vitamin C are associated with dry, sun-damaged skin, but these symptoms can also be caused by other factors.
Bruising occurs when blood vessels under the skin rupture, causing blood to leak into the surrounding areas.
Easy bruising is a common sign of vitamin C deficiency since poor collagen production causes weak blood vessels (
Summary Vitamin C deficiency weakens blood vessels, causing easy bruising. It’s often one of the first obvious signs of vitamin C deficiency.
Since vitamin C deficiency slows the rate of collagen formation, it causes wounds to heal more slowly (
Research has shown that people with chronic, non-healing leg ulcers are significantly more likely to be deficient in vitamin C than those without chronic leg ulcers (
Summary Vitamin C deficiency interferes with tissue formation, causing wounds to heal more slowly. This is considered an advanced sign of deficiency, so other signs and symptoms would likely appear first.
Since joints contain a lot of collagen-rich connective tissue, they can also be affected by vitamin C deficiency.
Bleeding within the joints can also occur in people who are deficient in vitamin C, causing swelling and additional pain (
Yet, both of these symptoms can be treated with vitamin C supplements and commonly resolve within one week (
Summary Vitamin C deficiency often causes severe joint pain. In severe cases, bleeding can occur within the joints, causing painful swelling.
Research has found that vitamin C plays a critical role in bone formation, so a deficiency can increase the rate of bone loss (
Summary Vitamin C is important for bone formation, and deficiency can increase the risk of developing weak and brittle bones.
Red, swollen, bleeding gums are another common sign of vitamin C deficiency.
Without adequate vitamin C, gum tissue becomes weakened and inflamed and blood vessels bleed more easily (
In advanced stages of vitamin C deficiency, gums may even appear purple and rotten (
Summary Red, bleeding gums are a common sign of vitamin C deficiency, and severe deficiency can even lead to tooth loss.
In fact, many people with scurvy, a disease caused by vitamin C deficiency, eventually die of infection due to their poorly functioning immune systems (
Summary Vitamin C is an important nutrient for the immune system. Low vitamin C levels are linked to an increased risk of infection, while severe deficiency can cause death from infectious diseases.
Vitamin C and iron deficiency anemia often occur together.
Vitamin C deficiency also increases the risk of excessive bleeding, which can contribute to anemia (
If iron deficiency anemia persists for a long time with no obvious causes, it may be wise to check your vitamin C levels.
Summary Vitamin C deficiency may increase the risk of iron deficiency anemia by reducing iron absorption and increasing the likelihood of bleeding.
These symptoms can even appear even before a full-blown deficiency develops (
While fatigue and irritability may be some of the first symptoms to appear, they typically resolve after just a few days of adequate intake or within 24 hours of high-dose supplementation (
Summary Signs of fatigue and poor mood can appear even with low-to-normal levels of vitamin C, but they quickly turn around with adequate vitamin C intake.
Vitamin C may help protect against obesity by regulating the release of fat from fat cells, reducing stress hormones and decreasing inflammation (
While excess body fat alone is not enough to indicate a vitamin C deficiency, it may be worth examining after other factors have been ruled out.
Summary Low vitamin C intake has been linked to increased body fat in humans, but other factors may be involved, such as diet quality.
Vitamin C is one of the body’s most important water-soluble antioxidants.
It helps prevent cellular damage by neutralizing free radicals that can cause oxidative stress and inflammation in the body.
One study found that adults with the lowest blood levels of vitamin C were nearly 40% more likely to develop heart failure within 15 years than those with the highest blood levels, even though they were not deficient in vitamin C (
Summary Regular consumption of antioxidants like vitamin C is associated with health benefits, while low intakes may increase inflammation and oxidative stress.
The recommended daily intake (RDI) for vitamin C is 90 mg for men and 75 mg for women (
Some of the best food sources of vitamin C (per cup) include (
- Acerola cherry: 2,740% of the RDI
- Guava: 628% of the RDI
- Blackcurrants: 338% of the RDI
- Sweet red pepper: 317% of the RDI
- Kiwifruit: 273% of the RDI
- Lychee: 226% of the RDI
- Lemon: 187% of the RDI
- Orange: 160% of the RDI
- Strawberry: 149% of the RDI
- Papaya: 144% of the RDI
- Broccoli: 135% of the RDI
- Parsley: 133% of the RDI
Since the body does not store large amounts of vitamin C, it is recommended to eat fresh fruits and vegetables every day.
Supplementing with vitamin C has not been found to be toxic, but taking more than 2,000 mg per day may cause abdominal cramps, diarrhea and nausea, as well as increase the risk of developing oxalate kidney stones in men (
Additionally, doses over 250 mg per day may interfere with tests designed to detect blood in the stool or stomach and should be discontinued two weeks before testing (
Summary Fresh fruits and vegetables are excellent sources of vitamin C and should prevent deficiency when consumed on a daily basis. Supplementing with vitamin C is not toxic but may cause unpleasant side effects at high doses.
Vitamin C deficiency is relatively rare in developed countries but still affects more than 1 in 20 people.
There are many signs and symptoms of deficiency, most of which are related to impairments in collagen production or not consuming enough antioxidants.
Some of the earliest signs of deficiency include fatigue, red gums, easy bruising and bleeding, joint pain and rough, bumpy skin.
As the deficiency progresses, bones may become brittle, nail and hair deformities can develop, wounds may take longer to heal and the immune system suffers.
Inflammation, iron-deficiency anemia and unexplained weight gain may be other signs to watch for.
Thankfully, deficiency symptoms are usually resolved once vitamin C levels are restored.