Have you felt a bit run down lately, or do you notice that small wounds take longer to heal? You may be dealing with a vitamin C deficiency. Although this occurs less often these days than it used to, it is still important to be aware of the signals your body gives.
At Dutch Balance we are happy to help you support your health as well as possible. In this article we explain what vitamin C does for your body, how you recognise a deficiency and what you can do about it.
What is vitamin C and why do you need it?
Vitamin C, also called ascorbic acid, is a water-soluble vitamin that is essential for your health. Unlike many animals, our body cannot produce this important nutrient itself. That is why we depend entirely on our food to meet our daily requirement.
The recommended daily amount for adults is 75 milligrams a day. Pregnant women need slightly more (85 mg) and women who are breastfeeding a little more still (135 mg).
Vitamin C fulfils various important functions in your body:
- It contributes to the normal function of the immune system
- It helps with the formation of collagen for healthy skin, bones and blood vessels
- It improves the absorption of iron from plant-based food
- It works as an antioxidant and contributes to the protection of cells from oxidative stress
- It contributes to the normal functioning of your nervous system
How do you recognise a vitamin C deficiency?
A vitamin C deficiency usually develops gradually. Your body can build up a store for about three months. Only with prolonged insufficient intake can you develop complaints.
The first signals of a vitamin C deficiency are often:
- Tiredness and general weakness Many people with a deficiency feel listless and weak. This is because vitamin C is involved in releasing energy in your cells.
- Reduced resistance Do you notice you catch colds more often or that infections last longer? Vitamin C plays an important role in your immune system.
- Slow wound healing Small cuts or grazes that normally heal quickly can last much longer with a deficiency. Bruising can occur more often too.
- Gum and tooth problems Inflamed or bleeding gums can be a sign of a vitamin C deficiency. In serious cases this can even lead to tooth loss.
- Skin and hair complaints Dry, flaky skin and dull, brittle hair can point to a deficiency. Hair loss occurs more often too.
- Joint pain and stiffness Vitamin C is needed to maintain cartilage and connective tissue. A deficiency can lead to joint discomfort.
Who is at extra risk of a vitamin C deficiency?
Although a vitamin C deficiency is relatively rare in the Netherlands, certain groups are at higher risk:
- People with a one-sided eating pattern or few vegetables and fruit
- Smokers (smoking considerably increases the need for vitamin C)
- Older people who eat less varied food
- People with a raised alcohol consumption
- People with certain medical conditions that affect the absorption of nutrients
The best sources of vitamin C
Fortunately vitamin C is amply present in many foods. The best sources are:
Vegetables:
- Red pepper (150 mg per 100 grams)
- Brussels sprouts (150 mg per 100 grams)
- Kale (100 mg per 100 grams)
- Broccoli (90 mg per 100 grams)
Fruit:
- Kiwi (79 mg per 100 grams)
- Strawberries (60 mg per 100 grams)
- Orange (50 mg per 100 grams)
- Citrus fruits in general
Do bear in mind that vitamin C is sensitive to heat. So cook vegetables briefly and in little water to preserve as many vitamins as possible. Raw fruit and vegetables are ideal sources.
When is a vitamin C supplement useful?
With a varied eating pattern containing enough vegetables and fruit, you normally take in more than enough vitamin C. Even so, vitamins and minerals in supplement form can be a worthwhile addition in certain situations.
Consider extra support if you:
- Find it hard to eat enough vegetables and fruit
- Often experience stress or are troubled by tiredness
- Exercise intensively
- Smoke or drink alcohol regularly
- Are recovering from an illness or an operation
- Are looking for extra support in winter
Important advice
Although food supplements can be a worthwhile addition, they never replace a varied and balanced eating pattern. Do you suspect a serious vitamin C deficiency or do you experience persistent complaints? Then always consult your GP first for a proper diagnosis.
At Dutch Balance we are always ready to advise you on the best way to support your health. Our quality products are extensively tested and meet all the legal requirements.
