Vitamin C is important for collagen production; which is a protein that is plentiful in connective tissues such as your skin, hair, bones, blood vessels, and joints. For this reason many of the deficiency symptoms will be revolving around this.
Vitamin C Deficiency
Vitamin C deficiency is referred to as Scurvy. Which potentially includes a mix of these symptoms.
- Anemia
- Debility
- Exhaustion
- Spontaneous Bleeding
- Pain in the limbs
- Ulceration of gums
- Loss of Teeth
- Rough or Bumpy Skin
Bleeding Gums and Tooth Loss
Vitamin C deficiency can lead to red, swollen, or even bleeding gums. Gum tissue becomes very sensitive which causes them to bleed easier. This can even lead to your teeth completely falling out of your mouth.
Poor Immunity
Vitamin C is present inside of a variety of different immune cells which helps them to fight off infection. People with scurvy, generally will die of infection due to their weak immune system.
Swollen Joints
Joints contain collagen-rich connective tissues; which unfortunately affects vitamin C deficiency. This may cause pain in the joints, or even bleeding.
Tired or Poor Mood
A lack a Vitamin C can cause you to feel very tired, or have a poor mood. These symptoms will generally show up quite early before more of the potentially threatening ones.
Vitamin C Foods
| Food | Serving Size | Vitamin C Content |
| Tomatoes | 100 grams | 13.7 mg |
| Strawberry | 1 medium (12 gram) | 7.1 mg |
| Sweet Potato | 100 grams | 2.4 mg |
| Green Pepper | 100 grams | 80.4 mg |
| Yellow Pepper | 100 grams | 183.5 mg |
| Papaya | 145 grams | 87 mg |
| Orange Juice | 1 cup (248 grams) | 124 mg |
| Kiwi | 1 fruit (69 grams) | 64 mg |
| Kale | 1 cup (67 grams) | 80.4 mg |
| Cauliflower | 100 grams | 48.2 mg |
| Cantaloupe | 100 grams | 36.7 mg |
| Broccoli | 10 grams | 89.2 mg |
Recommended Dosage
| Age | Recommended Dosage per Day |
| 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 |
| Adolescents 14 – 18 (Male) | 75 mg |
| Adolescents 14 – 18 (Female) | 65 mg |
| Adults 19 + (Male) | 90 mg |
| Adults 19 + (Female) | 75 mg |
Supplementation
Sometimes getting enough Vitamin C through food alone can be difficult. It may be necessary to take supplements.
(Disclosure: Be sure to talk to your doctor before taking any supplements.)
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