How long can I go without vitamin C?: A timeline of deficiency

October 8, 2025 •

4 min read

According to the National Institutes of Health, a severe lack of vitamin C in your diet for at least three months can lead to the disease scurvy. This essential nutrient must be consistently consumed, as the human body cannot produce it or store it in large amounts. Understanding the timeline of deficiency is crucial for recognizing symptoms before they become serious.

Quick Summary

Since the body has limited vitamin C stores, deficiency can develop over weeks to months with insufficient intake. Early signs include fatigue and irritability, progressing to severe symptoms like bleeding gums and poor wound healing, and potentially fatal scurvy if left untreated.

Key Points

Limited Storage: The human body cannot synthesize vitamin C and stores only a limited supply, on average about one month's worth.
Scurvy Timeline: Severe vitamin C deficiency, known as scurvy, can develop after approximately three months of consuming less than 10 mg/day.
Early Symptoms: The first symptoms to appear are often vague, including fatigue, weakness, irritability, and low mood, typically within the first month.
Progressive Damage: Continued deficiency leads to more specific signs related to impaired collagen, such as bleeding gums, easy bruising, and poor wound healing.
Rapid Recovery with Treatment: With proper treatment, many deficiency symptoms can begin to reverse within 24 to 48 hours, though full recovery of tissues may take weeks or months.
Fatal Risk: In rare, untreated cases, severe vitamin C deficiency can ultimately lead to death from infections or internal bleeding.

The Body's Limited Vitamin C Reserves

Unlike most animals, humans lack the enzyme necessary to synthesize vitamin C (ascorbic acid), making it an essential dietary nutrient. The body's total capacity to store vitamin C is limited, ranging from approximately 1,500 to 2,000 milligrams in a well-nourished person. Scurvy occurs when this total body pool drops below 350 mg. Because it is a water-soluble vitamin, any excess is excreted in the urine, reinforcing the need for regular, daily intake to maintain adequate levels. A person can, on average, deplete their stores and start exhibiting early signs of a deficiency within about a month of consuming little to no vitamin C.

The Progression of Vitamin C Deficiency

The development of vitamin C deficiency is a gradual process, with symptoms appearing and worsening over time. The timeline can vary based on individual health, overall diet, and other factors, but a general progression can be observed.

Weeks 1–4: The Early Warning Signs

During the first month of inadequate intake, the body's stored vitamin C levels steadily decline. Some of the earliest and most subtle symptoms may include:

Fatigue and weakness: A general feeling of low energy and exhaustion.
Irritability and low mood: Changes in mood, including increased irritability and feelings of sadness.
Poor appetite and weight loss: A decreased interest in food may occur over time.
Vague aches: Muscle and joint pains can start to develop.

Months 1–3: Developing Severe Symptoms

If the deficiency continues past the first month, more specific and severe symptoms related to impaired collagen synthesis begin to appear. The body relies on vitamin C to produce collagen, a vital protein for healthy connective tissues. Without it, tissues begin to weaken, leading to:

Bleeding and swollen gums: Gums may become red, swollen, and bleed easily, even with minimal brushing.
Easy bruising: The weakening of blood vessels causes them to rupture more easily, leading to frequent and unexplained bruising.
Poor wound healing: Cuts and scrapes take significantly longer to heal due to impaired tissue repair.
Rough, bumpy skin: Keratosis pilaris, a condition causing bumps on the skin, can develop due to impaired collagen.
Corkscrew-shaped hair: Body hair may grow in coiled shapes, becoming brittle and breaking off.
Joint pain: As connective tissues in the joints deteriorate, pain and swelling can become severe.

Beyond 3 Months: The Onset of Scurvy

After approximately three months of severely deficient intake (less than 10 mg/day), the body's condition can deteriorate into scurvy. Scurvy represents the advanced stage of vitamin C deficiency and is characterized by worsening versions of the previously mentioned symptoms. If untreated, scurvy can become fatal, typically due to complications such as severe infection or internal bleeding. Long-term effects can include:

Anemia: Impaired iron absorption and increased bleeding can lead to anemia.
Dental issues: Gums become spongy, teeth loosen and may fall out.
Neuropathy: Nerve problems can develop in severe cases.
Organ damage: In the most extreme and rare cases, untreated scurvy can lead to organ shutdown, convulsions, and internal hemorrhaging.

Deficiency vs. Adequacy: A Comparison

To highlight the importance of sufficient vitamin C, the table below compares the state of a deficient individual with that of a person consuming an adequate diet.


Symptom	State of Deficiency	State of Adequacy
Energy Levels	Significant fatigue and weakness	Normal, healthy energy levels
Gum Health	Swollen, purple, spongy, and bleeding gums	Healthy, pink gums with no spontaneous bleeding
Skin Condition	Dry, rough, and bumpy skin; easy bruising and skin spots	Smooth, healthy skin with normal elasticity and healing
Wound Healing	Poor and delayed healing; old wounds may reopen	Normal, efficient healing of cuts and injuries
Joints and Muscles	Severe joint pain and swelling	No unexplained joint pain; healthy connective tissue
Immune Function	Weakened immunity and higher risk of infection	Robust immune response to fight infections effectively

The Critical Functions of Vitamin C

Vitamin C is not merely an immune booster; it is a multifaceted nutrient vital for numerous bodily processes. Some of its key functions include:

Collagen Synthesis: It is a cofactor for enzymes that produce collagen, the main structural protein in connective tissues throughout the body, including skin, blood vessels, tendons, and bones.
Antioxidant Protection: As a powerful antioxidant, it protects the body's cells from damage caused by free radicals, which are involved in many chronic diseases.
Immune System Support: Vitamin C accumulates in immune cells, enhancing their ability to fight off infections. Deficiency impairs immunity and increases susceptibility to illness.
Iron Absorption: It significantly improves the absorption of nonheme iron, the type found in plant-based foods.
Neurotransmitter Synthesis: It plays a role in the synthesis of certain neurotransmitters, influencing mood and cognitive function.

How to Prevent Deficiency

Preventing vitamin C deficiency is simple for most people by maintaining a balanced diet rich in fruits and vegetables. Since the vitamin is sensitive to heat, consuming some raw sources is recommended to maximize intake.

Excellent sources of Vitamin C:

Citrus fruits (oranges, grapefruit)
Bell peppers (red and green)
Strawberries and kiwi
Broccoli and Brussels sprouts
Tomatoes
Potatoes

For those with dietary restrictions or increased needs (like smokers or pregnant women), a supplement can help ensure adequate intake. A balanced diet, however, remains the best approach to nutritional health. The U.S. Office of Dietary Supplements offers extensive information on vitamin C and other essential nutrients.

Conclusion: Prioritizing Consistent Intake

The question of "How long can I go without vitamin C?" is not just a matter of days but a progression from mild discomfort to potentially fatal illness. The body’s inability to produce or stockpile significant reserves of this vital nutrient makes consistent dietary intake a necessity, not a luxury. By recognizing the timeline of deficiency—from weeks of fatigue to months of collagen-related symptoms and the eventual onset of scurvy—individuals can be proactive about their nutritional health. A daily diet rich in fresh fruits and vegetables provides the best defense against deficiency and ensures the proper functioning of numerous critical bodily systems, protecting against not only scurvy but also long-term health issues linked to weakened immunity and oxidative stress.

Frequently Asked Questions

The earliest signs of vitamin C deficiency are often non-specific and include fatigue, general weakness, low mood, irritability, and a reduced appetite.

Symptoms of full-blown scurvy typically appear after a severe deficiency (consuming less than 10 mg/day) has persisted for at least three months.

You can get enough vitamin C by eating a variety of fresh fruits and vegetables daily. Some excellent sources include bell peppers, citrus fruits, strawberries, kiwi, broccoli, and Brussels sprouts.

While extremely rare in developed countries, untreated scurvy can be fatal. The cause of death is usually severe infection or internal bleeding resulting from weakened blood vessels and a compromised immune system.

Yes, vitamin C is a water-soluble vitamin that is sensitive to heat. Cooking methods like boiling can significantly reduce the vitamin C content in foods, so consuming some raw fruits and vegetables is beneficial.

Many people notice an improvement in general symptoms like fatigue and mood within 24 to 48 hours of beginning treatment. However, more severe issues like bleeding gums and poor wound healing may take several weeks to resolve.

Groups at higher risk for deficiency include smokers, individuals with limited access to nutritious food, people with malabsorption issues or eating disorders, and those with poor or restrictive diets.