- Vitamin C deficiencies are rare, but vitamin C inadequacy is more common.
- Signs you have inadequate vitamin C include achy joints, frequent bruising and rough, bumpy skin.
- Increase your vitamin C intake by eating more citrus fruits, broccoli and bell peppers.
If you assume vitamin C deficiency is a thing of the past, you’re mostly right. Only about 7% of adults in the U.S. are truly deficient, but roughly 41% still aren’t getting enough vitamin C each day to fully support their health., This vitamin C inadequacy occurs when your intake falls below the recommended amount—75 mg per day for adult females and 90 mg for adult males—but isn’t low enough to cause a true deficiency.
Certain groups are more likely to fall short, including people who smoke or drink excessive alcohol, those with limited fruit and vegetable intake, individuals with chronic illnesses that affect absorption and older adults who may eat less overall. When your intake lands in that “not quite enough” zone, your body may send small, sneaky signals long before anything serious shows up. These are the subtle signs worth paying attention to, along with dietitian-recommended ways to increase your vitamin C intake.
1. You Have Achy Joints
If your joints feel stiff, achy or more uncomfortable than usual, a lack of vitamin C could be one reason. “Low vitamin C intake may cause joint pain and swelling due to impaired collagen formation,” says Jessica Brantley-Lopez, MBA, RDN. Vitamin C plays a key role in collagen synthesis—the protein that helps keep your cartilage, tendons and connective tissues strong. When you don’t get enough vitamin C from your diet, collagen production can slow down, which may contribute to joint discomfort or increased tenderness. Vitamin C is also a powerful antioxidant, helping reduce oxidative stress and inflammation in the body. If your levels are too low, you might feel those subtle aches more intensely.
2. You Bruise Easily
If you notice bruises more often—or from bumps that normally wouldn’t leave a mark—you may not be getting enough vitamin C. “Mild, subclinical vitamin C insufficiency can show up as easy bruising or slower wound healing,” says Danica Premirelli, MS, RDN, LDN. Vitamin C supports wound healing and helps protect tissues from oxidative stress, both of which play a role in how your skin responds to everyday wear and tear.
3. You Feel Irritable or Down
Mood changes can be easy to brush off, but not getting enough vitamin C may play a bigger role than you’d expect. “Low vitamin C intake can lead to abnormal levels of dopamine and norepinephrine, which may cause mood disturbances,” says Brantley-Lopez. Vitamin C helps support the production of neurotransmitters like serotonin and norepinephrine—chemicals that influence mood, stress response and emotional well-being—so falling short can make you feel more irritable, on edge or low. Research also shows that higher vitamin C intake is associated with a lower risk of depression, adding to the evidence that this nutrient may play a meaningful role in supporting mental health.
If you’re struggling with persistent low mood or symptoms of depression, consider talking with a doctor or mental health professional for support.
4. You Have Rough, Bumpy Skin
“If your skin feels rough, dry or dotted with small bumps, low vitamin C levels could be playing a role,” notes Premirelli. Collagen isn’t the only part of skin health that relies on vitamin C—this nutrient also helps regulate how skin cells mature and shed. Without enough of it, excess keratin can form at the follicle opening, causing hyperkeratosis and that “chicken skin” feel many people notice on their arms and legs. Low vitamin C intake may also contribute to dryness, making the bumps look and feel more pronounced.
Ways to Eat More Vitamin C
The best way to increase your vitamin C intake is by eating more fruits and veggies. “Aim for five servings of fruits and vegetables per day, and you’ll easily meet your vitamin C needs,” says registered dietitian Sheri Gaw, RDN, CDCES. “Most fruits and vegetables contain some vitamin C, but citrus fruits, berries, melons, tomatoes, bell peppers and broccoli are notably potent,” she adds. Here are a few creative ideas for adding these to your diet.
- Drizzle lemon juice on your food. “Just one tablespoon (0.5 fl oz) provides almost 6 mg of vitamin C,” says Gaw. Top off soup, stews, fish, poultry or salads with lemon juice for a boost of flavor and vitamin C.
- Enjoy more berries. Add them to smoothies, oatmeal, ice cream and yogurt parfaits. A 1-cup serving of mixed berries packs 26 mg of vitamin C.
- Snack on bell peppers. Bell peppers—especially red ones—are among the richest sources of vitamin C. Enjoy them sliced with hummus, roasted as a side, or tossed into salads for a fresh crunch. One cup of raw red bell pepper provides roughly 142 mg of vitamin C.
Our Expert Take
Vitamin C deficiency may be rare these days, but not getting enough vitamin C is more common—and your body often clues you in with subtle signs. Because vitamin C supports collagen, protects your cells from oxidative stress and even helps with neurotransmitter production, falling short can show up in ways you might not immediately connect, such as achy joints, easy bruising, low mood or rough skin.
The good news? You typically don’t need supplements to keep your levels in a healthy range, though it’s always best to check with your individual healthcare provider. Instead, build your meals around fruits and veggies, including simple additions like lemon juice, berries and bell peppers. These small changes can go a long way toward meeting your daily vitamin C needs and supporting your overall well-being.
