Vitamin C deficiency: most effective dietary supplements

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin essential for the body. It plays a key role in many physiological processes, notably collagen synthesis, protection against oxidative stress, as well as improving iron absorption. Although many animals can synthesize vitamin C, humans must obtain it through their diet, because they lack the enzyme necessary for its production.

Physiological Role of Vitamin C

Vitamin C is involved in collagen formation, a protein essential for the health of connective tissues, such as the skin, bones, and blood vessels. In addition to its roles in wound healing and skin maintenance, it acts as a powerful antioxidant, neutralizing free radicals that can damage cells and contribute to premature aging and the development of chronic diseases. Furthermore, vitamin C is involved in the synthesis of neurotransmitters, such as norepinephrine, and in the metabolism of amino acids, making it essential for proper nervous system function. It also facilitates the conversion of non-heme iron into a form more easily absorbed by the body, thus helping to prevent iron-deficiency anemia.

Dietary Sources of Vitamin C

The best dietary sources of vitamin C are fresh fruits and vegetables. Citrus fruits, such as oranges, lemons, and grapefruits, are particularly high in vitamin C. Other important sources include strawberries, kiwis, red and green bell peppers, broccoli, and tomatoes. It is important to note that vitamin C is sensitive to heat, light, and air, which means that cooking and storage methods can reduce its content in foods.

Symptoms and Consequences of Vitamin C Deficiency

Vitamin C deficiency can lead to scurvy, a rare but serious disease characterized by general weakness, muscle aches, swollen and bleeding gums, easy bruising, and poor wound healing. Scurvy typically occurs after three to six months of severe deficiency, but milder symptoms may appear much earlier. Early signs of deficiency include fatigue, muscle weakness, and loss of appetite. As the deficiency worsens, more severe symptoms may develop, such as joint pain, bruising, and frequent infections due to weakened immunity. Populations at risk for vitamin C deficiency include smokers, people with intestinal absorption disorders, individuals following a diet low in fresh fruits and vegetables, and older adults. Smokers, in particular, have increased needs for vitamin C because of the oxidizing effect of cigarette smoke, which lowers vitamin C levels in the blood.

Supplementation and Prevention of Deficiencies

To prevent vitamin C deficiency, it is recommended to regularly consume foods rich in fruits and vegetables. Healthy adults should aim for a daily intake of at least 75 mg to 90 mg of vitamin C.