Vitamin C plays a crucial role in supporting your immune system and overall well-being. Essential for growth, development, and proper bodily function, this powerful micronutrient—also known as ascorbic acid—acts as a potent antioxidant. Since this vitamin is water-soluble, it is not stored in the body but is quickly absorbed into the bloodstream for immediate use.

This essential vitamin offers numerous health benefits, including promoting wound healing, reducing inflammation, supporting brain and nervous system function, balancing the immune response, and helping to combat allergies and asthma.

Signs of Vitamin C Deficiency: What to Watch For

Vitamin C is essential for maintaining a strong immune system, healthy skin, and proper wound healing. A deficiency in this vital nutrient can lead to a range of symptoms, some mild and others more severe. If you’re experiencing any of the following signs, it may indicate a lack of Vitamin C in your diet:

    • Bleeding gums (gingivitis) – Inflamed, swollen, or bleeding gums can be an early warning sign.
    • Easy bruising – Capillary weakness due to a deficiency can make you more prone to bruising.
    • Skin rashes – Small red or purple spots on the skin (petechiae) can indicate poor collagen production.
    • Slow wound healing – this vitamin is essential for tissue repair, and a deficiency can lead to delayed healing.
    • Fatigue and weakness – Persistent tiredness and low energy levels may signal a lack of this crucial nutrient.
    • Depression and irritability – Mood disturbances can arise when Vitamin C levels are insufficient.
    • Scurvy – In severe cases, long-term deficiency can lead to scurvy, a condition marked by joint pain, gum disease, and severe fatigue.
    • Petechiae – Tiny red spots caused by bleeding under the skin can develop due to weakened blood vessels.
    • Anemia – A prolonged deficiency may contribute to iron-deficiency anemia, requiring further evaluation through bloodwork.

If you recognize any of these symptoms, it’s important to seek medical advice. Schedule an appointment with your doctor or book a consultation with us. We also offer virtual appointments for those outside our local area, making it easier for you to get the support and guidance you need to restore your health.

Food sources of Vitamin C

You can get this vitamin naturally through a lot of different fruits and vegetables. Following is a list of some food sources:

  • Oranges
  • Grapefruit
  • Kiwi
  • Pineapple
  • Strawberry, blueberry, raspberry, cranberry
  • Broccoli
  • Brussels sprouts
  • Cauliflower
  • Green and red pepper
  • Spinach
  • Cabbage
  • Turnip greens
  • Sweet potatoes
  • Tomatoes
  • Winter squash

Video

Try out this smoothie recipe loaded with Vitamin C!!!!

Here’s the YouTube link to share this Spinach-Apple Smoothie video link

This recipe is also on our website Recipes From Dr. Beth’s Kitchen.

Video Transcript

Hi there! I’m Dr. Beth Bartlett, and today I’m sharing a simple, refreshing recipe for a Spinach Apple Smoothie—a quick and easy blend packed with nutrients.

For this recipe, I’m using my Blendtec high-power blender, but don’t worry—any blender will work just fine!

Ingredients:

  • 1 cup of fresh spinach (lightly packed into a measuring cup)
  • 1 whole Granny Smith apple, cored, peeled, and diced
  • ¼ of an orange, peeled and separated into segments
  • ½ teaspoon of fresh lemon juice
  • ½ of a lime, peeled
  • 4 ice cubes
  • ¼ cup of almond milk (I prefer Califia Farms Unsweetened Almond Milk—it’s creamy, clean, and made with minimal ingredients.)

Instructions:

  • Add all ingredients to your blender.
  • Blend for 15 seconds to 1 minute, depending on your desired texture.
  • Pour into a glass and enjoy the vibrant green color and fresh, citrusy aroma.
  • (Taste test) Delicious! I love it just the way it is—smooth, refreshing, and packed with flavor. If you prefer an even silkier texture, blend a little longer.

Enjoy your Spinach Apple Smoothie—a nutritious and energizing way to start your day!

Are you getting enough? Try Supplements!

That depends….its always a good idea to incorporate foods rich in Vitamin C into your diet, but sometimes that isn’t quite enough, and extra support via supplementation may be required.  One of the supplements we recommend is CAMU CAMU Vitamin C Liposome, available in our online shop.  Sourced from the Amazonian rain forest in Peru, this botanical bush contains more concentrated natural Vitamin C than any other known botanical in the world.  Also, Alkalize-C, contains a buffered form of Vitamin C, ascorbic acid.  It is a powerful immune enhancer, aids in the reduction of oxidative stress and supports healthy adrenal function.

If you or someone you know struggles with the signs/symptoms listed above, we are here to help.  I strongly encourage you to seek out the guidance of an experienced Functional Medicine Doctor to help you craft a comprehensive, individualized plan to get you feeling your best. Contact us!