Nutrition Diet: What Happens If I Don't Take Vitamin C?

October 8, 2025 •

3 min read

An estimated 5.9% of the U.S. population has a vitamin C deficiency, and for many, the consequences can be serious. So, what happens if I don't take vitamin C, and what signs should you look for to avoid significant health problems? This article explores the vital roles of this nutrient and the chain reaction of health issues that can arise from its absence.

Quick Summary

Insufficient vitamin C can cause issues ranging from fatigue and poor wound healing to widespread connective tissue damage and anemia. Severe, long-term deficiency leads to scurvy, impacting the body's collagen production and overall immune function.

Key Points

Scurvy Risk: A severe, long-term vitamin C deficiency can lead to scurvy, a disease characterized by bleeding gums, extensive bruising, and poor wound healing.
Collagen Weakening: Vitamin C is vital for collagen production, and its absence weakens connective tissues, affecting skin, blood vessels, and bones.
Early Symptoms: Initial signs of deficiency are often non-specific and include fatigue, irritability, and vague muscle and joint aches.
Immune Impairment: Inadequate vitamin C levels can weaken the immune system, increasing susceptibility to infections and impairing immune cell function.
Iron Absorption: Vitamin C enhances the absorption of nonheme iron from plant sources; a deficiency can lead to anemia.
Daily Intake: The body does not store vitamin C, so it must be consumed regularly, primarily through a diet rich in fruits and vegetables.

The Crucial Roles of Vitamin C

Vitamin C, also known as ascorbic acid, is an essential water-soluble vitamin that humans must obtain through diet or supplementation as the body cannot produce it. It supports various bodily functions, from tissue repair to immune response.

Antioxidant Protection

Vitamin C acts as a powerful antioxidant, shielding cells from damage caused by free radicals. These molecules, produced during metabolism and from environmental exposures like pollution, can lead to oxidative stress linked to chronic diseases.

Collagen Synthesis

Crucial for collagen production, vitamin C helps maintain connective tissues in the skin, blood vessels, bones, cartilage, and teeth. Deficiency weakens these structures, causing problems like bleeding gums and poor wound healing.

Immune System Support

Vitamin C bolsters both innate and adaptive immunity by promoting white blood cell production and protecting immune cells from damage. Low levels can impair immune response and increase infection susceptibility.

Enhanced Iron Absorption

The vitamin improves the absorption of nonheme iron from plant foods, making it more available to the body. This is particularly important for those on plant-based diets or with low iron, and deficiency can contribute to anemia.

The Progression of Vitamin C Deficiency

Symptoms begin when intake drops below about 10 mg daily for several weeks, depleting the body's limited stores. The condition progresses from mild to severe, eventually leading to scurvy.

Early-Stage Symptoms

Initial symptoms are often subtle and include:

Fatigue and weakness
Irritability
Muscle and joint aches
Dry or rough skin

Advanced Symptoms and Scurvy

Untreated deficiency for about three months can result in scurvy, historically known from times when fresh food was scarce. Symptoms include:

Bleeding and swollen gums, potential tooth loss.
Easy bruising and skin hemorrhages, like petechiae.
Poor wound healing and reopening of old wounds.
Dry, brittle corkscrew hairs.
Anemia due to poor iron absorption.
Weakened bones and impaired growth in children.
Severe pain from bleeding into joints and muscles.

Who Is at Risk of Vitamin C Deficiency?

While severe cases are uncommon in developed nations, certain groups are at higher risk. These include:

Smokers, who need higher intake due to increased oxidative stress.
Those with limited fruit and vegetable intake.
Individuals with alcohol or drug dependency.
People with malabsorptive conditions like Crohn's or celiac disease.
Elderly individuals with restricted diets.
Infants fed evaporated or boiled milk.
Pregnant and breastfeeding women.

Comparison of Early vs. Advanced Deficiency Symptoms

Recognizing the difference between early and advanced symptoms is important for timely intervention.


Symptom	Early Deficiency	Advanced Deficiency (Scurvy)
Energy & Mood	Generalized fatigue, weakness, irritability	Severe lethargy, depression
Skin	Dry, rough skin	Easy bruising, petechiae, widespread skin hemorrhages
Hair	No noticeable change	Dry, brittle, and characteristic corkscrew hairs
Oral Health	No significant oral issues initially	Swollen, purple, bleeding gums; loose or lost teeth
Musculoskeletal	Vague muscle and joint aches	Severe joint pain, fluid accumulation in legs, anemia
Wound Healing	Normal or slightly slower healing	Poor wound healing, reopening of old wounds

Prevention through Proper Nutrition

Preventing deficiency is best achieved through a diet rich in fruits and vegetables, as consistent daily intake is necessary because the body doesn't store vitamin C well. The Recommended Dietary Allowance (RDA) is 90 mg/day for adult men and 75 mg/day for women, with higher needs for smokers, pregnant, and lactating women.

Excellent sources include:

Citrus fruits like oranges and grapefruits.
Bell peppers, especially red and green.
Berries and kiwis.
Cruciferous vegetables such as broccoli and Brussels sprouts.
Tomatoes, potatoes, and leafy greens.

To preserve vitamin C, eat produce raw or use quick cooking methods like steaming. Fortified foods can also contribute. Supplements are an option if dietary intake is insufficient, though whole foods offer broader nutritional benefits.

Conclusion: The Path to Prevention

Understanding what happens if I don't take vitamin C highlights its crucial roles in antioxidant protection, collagen synthesis, immune function, and iron absorption. Deficiency can lead to a range of health issues, culminating in scurvy in severe, untreated cases. Ensuring adequate intake through a diet rich in fresh fruits and vegetables, and being aware of factors that increase your needs, are key steps to preventing deficiency and supporting overall health.

For more detailed information, consult authoritative sources such as the NIH Office of Dietary Supplements.

Frequently Asked Questions

Yes, it is possible. While many fruits are excellent sources, a varied diet is crucial. Limiting your intake to only a few sources, or to cooked foods, may result in insufficient levels.

Severe deficiency symptoms, or scurvy, typically appear after the body's vitamin C stores are depleted, which usually takes several weeks to months of extremely low intake (below 10 mg/day).

Yes, cigarette smokers require a higher daily intake of vitamin C due to increased oxidative stress and higher metabolic turnover of the vitamin caused by smoking.

Yes, vitamin C is water-soluble and can be destroyed by heat and prolonged storage. To maximize intake, it's best to consume fruits and vegetables raw or use minimal-water cooking methods like steaming or microwaving.

Yes, a significant deficiency can severely impair wound healing. Vitamin C is a critical component for the synthesis of collagen, which is essential for wound repair.

The earliest signs are often general and may include fatigue, weakness, irritability, and unexplained muscle and joint aches.

The bioavailability of vitamin C from supplements is not significantly different from that in food, but food sources offer other beneficial nutrients like fiber and minerals. A balanced diet is always the best approach, with supplements useful for those with difficulty meeting their needs.