Vitamin C deficiency: 10 symptoms that are easy to overlook

Vitamin C (ascorbic acid) is an essential microelement that a man cannot synthesize himself. It is responsible for the synthesis of collagen, neurotransmitters and the functioning of the antioxidant system. The recommended daily intake (RDA) is 75 mg for women and 90 mg for men, while smokers should take an additional 35 mg to compensate for higher losses of this vitamin by oxidative stress resulting from smoking. Despite these relatively low values, studies indicate that 7–19 % of the population of developed countries has suboptimal levels, and in groups with lower socioeconomic status, these interest may increase to 60 %.

What is vitamin C deficiency and what are the norms of consumption?

The deficiency is defined as a concentration of serum ascorbate below 11 µmol/l. Values ​​of 11–28 µmol/l are recognized under the limit, while> 50 µmol/l ensures optimal effect of enzymes and antioxidant protection. Adult RDA standards are 75-90 mg/day, and the upper intake level (ul) was set at 2000 mg/day due to the risk of gastrointestinal discomfort at higher doses.

Symptoms of vitamin C deficiency - early and advanced

The initial symptoms of deficiency are not very specific: chronic fatigue, weakness and muscle pain. As progressed, there are: easy bruising, gum hemorrhages, slowed wound healing and minor skin ecch -fore with. In advanced stage, scurvy develops-swelling, bone pain, teeth falling and severe infections, which can end with cardiovascular failure without intervention.

Deficiency risk groups: smokers, seniors, people with bowel diseases

The groups with increased risk include smokers (vitamin C concentration in the blood by 40-50 % lower), seniors (reduced disposition of ascorbian transporters), patients with non -specific bowel inflammation and celiac oxidative stress and inflammation.

Diagnosis and testing of vitamin C level

The basic test is measuring the concentration of ascorbate in serum after 8-12 hours of post. The results <11 µmol/l indicate a deficiency, 11–28 µmol/l are suboptimal values, a> 50 µmol/l provide antioxidant reserve. In addition, you can do a challenge test after giving 200 mg orally to assess the bioavailability and the rate of vitamin C excretion.

How to supplement a shortage of diet - products rich in vitamin C

The best sources are raw vegetables and fruits: red pepper (137 mg/100 g), parsley (133 mg/100 g), kiwi (92 mg/100 g), Brussels sprouts (85 mg/100 g), strawberries (60 mg/100 g) and broccoli (89 mg/100 g). Thermal processing and long storage cause a loss of 30-50 % of this vitamin, so it is recommended to consume raw or minimal blanching and quick consumption of vegetables within 3-4 days of purchase.

Vitamin C supplementation: forms, doses, bioavailability

In supplements, vitamin C appears as ascorbic acid or sodium/calcium ascorbian. Biodocrifice is high up to a dose of 200 mg; Above, it drops to about 50 %and the excess is excreted in the urine. The prevention is recommended 100-200 mg/day, and in the case of deficiency symptoms, medicinal dose can reach 500–1000 mg/day for 1-2 months, after which it returns to 200-300 mg/day. During the infection, megadaws are sometimes used (2-8 g/day divided into several doses) due to the potential shortening of the duration of the symptoms, but ul. Street was set at 2000 mg/day due to the risk of osmotic diarrhea.

The effects of long -term deficiency and complication (scurvy)

The long-lasting deficit of vitamin C leads to scurvy-a disease manifested by gum bleeding, smoking, joint pain, anemia and cardiovascular failure. Contemporary cases are recorded in people with a very poor diet, homeless or diagnosed with dialysis. A quick administration of 100-300 mg/day for several weeks reverses most symptoms, which emphasizes the key role of this vitamin in homeostasis of the body.

FAQ

1. What are the first symptoms of vitamin C deficiency?

Initial symptoms are chronic fatigue, muscle and joint pain, easy sinking and bleeding gums. If these ailments persist, it is worth checking the level of vitamin C in the blood.

2. Who is most vulnerable to vitamin C deficiency?

Risk groups include smokers (concentration by 40-50 % lower), seniors, people with inflammatory bowel inflammation and dialysis patients. It is worth consulting with the doctor supplementation needs in these cases.

3. How to quickly increase vitamin C levels with a diet?

The inclusion of red peppers, kiwi, strawberries and broccoli consumed raw can increase the level of ascorbate in the blood to> 50 µmol/l within 1-2 weeks, i.e. optimal values.

4. Are vitamin C megadaches safe?

Megadaches above 2000 mg/day can cause osmotic diarrhea and increase the risk of kidney stones. It is recommended to divide doses and avoid exceeding street 2000 mg/day.

5. What forms of vitamin C supplements should you choose?

Ascorbic acids, sodium and calcium ascorbine have similar bioavailability. The choice depends on stomach tolerance - ascorbinates can be milder for the digestive tract.

Sources

• Nih Office of Dietary Supplements, "Vitamin C - Health Professional Fact Sheet".
• Harvard T.H. Chan School of Public Health, "Vitamin C".
• Padayatty SJ, Levine M., "Vitamin C Physiology and Pharmacology", Nutrients. 2016.
• Cleveland Clinic, "Scurvy: Sympits, Causes & Treatment".
• Healthline.com, "How Much Vitamin C Should You Take?"