Vitamin C is an essential vitamin that our bodies need to function. Vitamin C levels in our body are responsible for numerous bodily functions such as our immune system, bone health, blood pressure, tissue growth and repair, collagen production and healing.

Over the past month, searches for ‘vitamin C deficiency’ have spiked by 1,025% and ‘vitamin C deficiency symptoms’ have also soared by 1,015%*, showing that people are concerned about their vitamin C levels during the colder months.

Doctor John Burke, Chief Medical Officer at AXA Health reveals the main symptoms of vitamin C deficiency to be aware of, as well as sharing his expert advice on boosting vitamin C levels this winter.

Dr Burke reveals the symptoms of vitamin C deficiency
Vitamin C deficiency is a condition in which our bodies lack vitamin C, which is vital for our bodies to remain healthy.

Burke explains that “Decreased levels of vitamin C affect the functions of our bodies, impacting our energy levels, mood and overall health.

Lower levels of vitamin C can compromise the immune system, putting you at greater risk of sickness, infections and viruses over winter. Also, if the lack of vitamin C continues for a prolonged period and becomes a more severe deficiency this can lead to scurvy.”

Seven symptoms of vitamin C deficiency:
Fatigue
Swollen and painful joints
Dry, rough skin
Dry, brittle hair
Bleeding or swollen gums
Weakened immune system
Bruising and slow-healing wounds

Dr Burke shares foods that are rich in vitamin C
“Assuring that your diet is rich in foods that are high in vitamin C is the best way to boost vitamin C levels within our bodies naturally. Unlike other vitamins, our bodies can’t store vitamin C so our daily diets need to be rich in vitamin C to maintain healthy levels.”

Citrus fruits – Oranges, lemons, grapefruits
Leafy Greens – Kale, spinach, cabbages
Vegetables – Brussels sprouts, broccoli, potatoes, cauliflower, peas
Fruits – Bell peppers, chilli peppers, kiwis, tomatoes, mango
Berries – Strawberries, blueberries, acerola cherries, blackcurrants

Dr Burke comments: “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. If you need extra guidance, consult with your GP if you are worried about your vitamin C levels.”

Are vitamin C supplements necessary?
Dr Burke emphasises that supplements can be beneficial, but a vitamin C-rich diet is vital: “Multivitamins are a great option for those who generally need extra support with hitting nutrient goals. However, as they aren’t tailored to specific needs, multivitamins may not contain enough vitamin C for those more susceptible to a vitamin C deficiency.

Instead, opting for a dedicated Vitamin C tablet can be more useful for helping you meet the recommended 40mg a day for adults. But, supplements shouldn’t be used as a substitute for a healthy, balanced diet, as your diet should be able to provide you with the vitamin C you need. As vitamins are easier to absorb from food than supplements, focusing on eating enough vitamin C-rich foods is more important.”

Why you need to boost vitamin C levels this winter
Dr Burke explains: “If left untreated, vitamin C deficiency can lead to wider health conditions, such as scurvy, iron deficiency anaemia, and bone density loss.

Scurvy is a disease that is caused by extreme vitamin C deficiency and without treatment can lead to tooth loss, chest problems, jaundice and neurological conditions.

If spotted early, scurvy can be treated by increasing your vitamin C intake through diet. Symptoms should begin to minimise after a few days, however, if your symptoms are not improving after amending your diet, your GP may recommend vitamin C supplements.

Ensuring that your vitamin C levels are high enough is essential all year round, however, wintertime is even more important as our immune systems have to fight off a range of illnesses including the flu.”