‘Tis the season…to catch a cold or the flu. Vitamin C is touted as one of the best immune-boosting supplements on the market, which explains why search around “vitamin C deficiency” have spiked by 1,025% over the past month.
Vitamin C, also known as ascorbic acid, is an essential vitamin that our bodies need to function properly—from supporting our immune systems to keeping our skin, bones, blood vessels and cartilage healthy.
“Every single cell and tissue within our body requires this nutrient for healthy function and repair,” Shabir Daya, pharmacist and co-founder of Victoria Health, tells Glamour UK.
The trouble is, vitamin C is water soluble, “so it’s excreted out of the body within a very short space of time after ingesting it through food or by way of supplements,” she notes.
“Some vitamin C is retained within our organs and blood but, based on current research, we simply don’t have sufficient vitamin C intake in the first instance, which exposes us to illness,” says Daya.
And a depleted supply of the vitamin can be bad news. Decreased levels of vitamins and minerals, “can affect various functions in the body, impacting our energy levels, mood and overall health,” adds Rhian Stephenson, nutritional therapist and founder of Artah.
That said, it’s also important to not just start chugging a carton of orange juice or downing supplements as a cure-all once you’re laid up in bed with a runny nose and scratchy throat.
“Having a consistent and proactive approach is really the only way to help prevent the frequency and severity of illness,” says Stephenson. “So, it’s less about downing mega doses of vitamin C after we’ve fallen ill, and more about the consistent tools and habits we can implement to avoid getting ill in the first place.”
Here’s everything you need to know about the vitamin, signs you aren’t getting enough, and how to fix that.
What is vitamin C and what is it good for?
Vitamin C is a vitamin found in fruits (especially citrus) and vegetables. Your body doesn’t produce vitamin C and it also can’t store it, which is why you need a vitamin C-rich diet to maintain healthy levels.
Can vitamin C cure a cold?
Ah, the million dollar question – and the subject of many studies. The bottom line seems to be that vitamin C isn’t a natural cold remedy and it’s unlikely to magically stop you catching a cold from the sick person sitting next to you.
According to an article published by Harvard Health, the bulk of evidence shows that high-dose vitamin C will, at most, shorten a cold by one day.
But there does seem to be a consensus among our experts that vitamin C can support the immune system. Daya notes that while it’s not entirely known how vitamin C does this, “studies do indicate that supplementing vitamin C can reduce the incidences of colds.”
On the flip side, lower levels of vitamin C “can compromise the immune system, putting you at greater risk of sickness, infections and viruses over winter,” adds Dr John Burke, a physician with over 25 years experience and chief medical officer at AXA Health.
What are 7 signs you might want to up your vitamin C intake?
First things first. It’s highly unlikely that you’re actually deficient in vitamin C as we have access to plenty of fresh fruit and vegetables (smokers beware, though, that puffing on cigarettes reduces the absorption of vitamin C).
There are, however, telltale signs that your reserves may be running low and that you may not be taking your vitamin C supplement correctly.
1. You’re suddenly catching every cold doing the rounds
“Each stage of our immune response relies on the presence of different micronutrients, which are critical to its function, like vitamin C, vitamin D, zinc, selenium, vitamin A, iron, and different amino acids,” says Stephenson.
Studies show that vitamin C, in particular, is found at high levels inside many immune cells to help your body combat infection.
2. Your skin is dry and rough
“Skin is your largest organ and it can say a lot about your health,” notes Daya. “A lot of nutrients that are famously found in skincare, including vitamin C, have to be provided from within the body to make a real difference to the skin.
“Increasing your dietary intake of vitamin C has been correlated with a decreased risk of dry skin,” he continues. “Studies indicate that vitamin C enhances the production of barrier lipids, called ceramides, which protect skin against water loss.”
Given vitamin C also plays a role in collagen production—a protein responsible for strengthening the skin’s structure and keeping it looking plump—it follows that when vitamin C levels are low, skin can become dry, wrinkled and rough to the touch.
3. You’re often tired and grumpy
“Vitamin C is required for the manufacture of norepinephrine, a neurotransmitter that affects our mood and our ability to feel energized,” Daya says.
4. You’re low in iron
Iron deficiency anemia and vitamin C often go hand in hand. “Iron is involved in red blood cell formation and is required to transport oxygen throughout our entire body, making it an essential mineral for energy, immunity, cognitive function, and pregnancy,” says Stephenson.
“Vitamin C improves its absorption,” she adds.
5. Your hair is brittle
Vitamin C deficiency can cause dry, brittle hair.
“Vitamin C is good for your hair as it’s vital for the absorption of iron,” says Anabel Kingsley, a consultant trichologist and brand president of Philip Kingsley clinics and hair care. While iron boosts circulation to the scalp and hair growth, being deficient in this mineral “can cause chronic hair loss and hair not growing past a certain length,” Anabel notes.
6. Scrapes take longer to heal
A lack of vitamin C slows down collagen production—and, in turn, wound healing. Vitamin C has anti-inflammatory properties; it can also nudge your skin to produce more proteins, including collagen, to repair damaged skin.
As Daya explains, “Not only does vitamin C improve the structure of skin, it also improves its repair process.”
7. You suffer from bleeding gums
Bleeding gums are a sign of gingivitis – an early stage of periodontal disease, an infection that causes the gums to become inflamed. While there are many causes of gingivitis, including poor oral care, a recent study by the University of Washington involving 1,140 healthy subjects found that low vitamin C levels were associated with an increased risk of bleeding gums when gently prodded.
The researchers also concluded that increasing vitamin C intake may help to resolve the problem.
Which foods are rich in vitamin C?
Vitamin C is found in a wide variety of fruits and vegetables. As a water-soluble vitamin, just remember that vitamin C is easily lost through overcooking or boiling these foods, so consuming them raw is often better.
Try and include as many of these in your diet as possible:
- citrus fruits, such as oranges and grapefruits
- blackcurrants
- kiwis
- peppers
- strawberries
- blueberries
- broccoli
- brussel sprouts
- potatoes
- leafy greens, such as kale and spinach
“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,” Burke says. “If you need extra guidance, consult with your doctor.”
What should I avoid while taking vitamin C supplements?
Another drawback to vitamin C being water-soluble is that it’s easily lost through urine. Caffeine is a stimulant and has a diuretic effect, so your morning cup of coffee may mean your vitamin C doesn’t absorb as well before being flushed out.
If you’re a coffee lover, leave 30 minutes before or after caffeine to take your vitamin C supplement.
5 more ways to boost your immune system
- Cut down on sugar, alcohol and ultra processed foods
“These can suppress the immune system, so if you need some extra protection, it’s a good time to cut down,” says Daya. Studies have shown that meals high in sugar can reduce immunity for up to five hours, he adds.
2. Eat more plant-based foods
Given the link between gut health and immunity, Daya also recommends adding eight to 10 servings of vegetables and fruit each day. A simple way of loading up on beneficial foods is by adding immune-supporting herbs and spices such as ginger, turmeric, rosemary and garlic to your meals.
3. Get more sleep
Research has shown that both short and long-term lack of sleep can result in immunodeficiency and higher levels of inflammation in the body. According to the Sleep Foundation, one theory is that because your breathing and muscle activity slows down while you sleep, it frees up energy for the immune system to rev up and “remember” how to recognize and react to dangerous antigens.
4. Try mindfulness of a relaxing yoga class—anything to help you relax
“Mental stress, anxiety and emotional upset can weaken immunity, and on the flip side, positive states like gratitude, joy and laughter have been shown to make our immune activity more efficient and robust,” says Daya.
5. Take vitamin D3
Numerous studies have found vitamin D3 is crucial for a healthy immune system – research by Trinity College Dublin even found that vitamin D can help to prevent chest infections, particularly in adults with lower levels.
Disclaimer: Vitamin supplements are not a replacement for a healthy balanced diet. Before supplementing, it’s best to consult with your doctor and/or a registered dietitian.
For more from Fiona Embleton, follow her at @fiembleton.
This story was first published in Glamour UK.
The post Vitamin C: 7 Signs That You’re Not Getting Enough And What To Do About It appeared first on Glamour.
