Vitamin C

🍊 What is Vitamin C?

Vitamin C is a vital antioxidant that supports immunity, skin health, and wound healing. While found in fruits and vegetables, high doses or synthetic forms may cause intolerance in some people.

🤔 Why Do I Have a Deficiency in Vitamin C?

You might have a deficiency in vitamin C due to a variety of lifestyle or biological factors. Common reasons include:

Low Intake: Not eating enough fruits and vegetables rich in vitamin C.
Poor Absorption: Digestive issues like IBD or low stomach acid can reduce vitamin C absorption.
Increased Needs: Smoking, stress, or infections can increase your body’s need for vitamin C.
Cooking Losses: Vitamin C is heat-sensitive and can be lost during cooking or processing.
Medication Use: Some medications (e.g., aspirin, corticosteroids) may interfere with vitamin C levels.
Alcohol Consumption: Excessive alcohol can impair absorption and increase excretion of vitamin C.

🛠️ What Can I Do About It?

🍊 Increase Whole-Food Sources: Eat more vitamin C-rich foods like oranges, strawberries, bell peppers, kiwi, and broccoli.
💧 Opt for Raw or Lightly Cooked: Vitamin C breaks down with heat, so choose raw or gently steamed fruits and vegetables when possible.
🌱 Consider Gentle Supplement Forms: If using supplements, buffered or liposomal vitamin C is easier on the digestive system.
🔄 Spread Intake Throughout the Day: Taking smaller doses throughout the day helps improve absorption since vitamin C is water-soluble and excreted quickly.
🧬 Support Absorption: Maintain gut health with probiotics and good digestion to help your body absorb vitamin C more effectively.

💊 Which Supplements Can Help with a Vitamin C Deficiency?

Buffered vitamin C – A non-acidic form that’s gentler on digestion.
Magnesium – Helps balance acidity and supports vitamin C metabolism.
Probiotics – Improve gut health, reducing potential digestive discomfort.
Electrolytes – Maintain hydration balance, especially if experiencing diarrhea.
Quercetin – A plant-based antioxidant that works synergistically with vitamin C.

🌟 Why Might I be Deficient in Vitamin C, but My Blood Results Say That I Am Within Range?

Tissue Deficiency – Blood levels may appear adequate, but your tissues (like skin, joints, or immune cells) might not be getting enough vitamin C for optimal function.
Rapid Utilization – Stress, infections, inflammation, or smoking can increase how quickly your body uses up vitamin C, depleting stores faster than usual.
Absorption Issues – Digestive conditions (like IBS or low stomach acid) can impair how well you absorb vitamin C from food or supplements.
Synthetic Form Intolerance – Some people do not absorb or tolerate synthetic ascorbic acid well, which may limit its effectiveness even when taken regularly.
Transport or Conversion Problems – Genetic or metabolic factors might affect how vitamin C is transported into cells or used in key biological processes.

🍽️ Foods to Avoid With a Vitamin C Deficiency

Sugary Snacks: Excessive sugar can deplete vitamin C levels in the body.
Highly Processed Foods: These often lack essential nutrients, including vitamin C.
Alcohol: Regular alcohol consumption can interfere with vitamin C absorption.
Caffeinated Beverages: Too much caffeine can increase the excretion of vitamin C.
Fried or Overcooked Foods: Vitamin C is sensitive to heat, so frying or overcooking can reduce its content.

🍽️ Foods That Support a Vitamin C Deficiency

Citrus Fruits (oranges, lemons, grapefruits): Rich in vitamin C and boost immune health.
Bell Peppers: Contain more vitamin C than most fruits and are great for skin and immune function.
Kiwifruit: High in vitamin C and supports collagen production for healthy skin.
Berries (strawberries, raspberries, blueberries): Packed with antioxidants and vitamin C.
Leafy Greens (spinach, kale): Provide vitamin C and support overall well-being.
Broccoli: Offers a healthy dose of vitamin C while also promoting digestive health.