Vitamin C is an important nutrient that must be consumed regularly to prevent deficiency.


Vitamin C helps to protect cells, aiding in maintaining healthy skin, blood vessels, bones and cartilage.

Symptoms of a vitamin C deficiency can take months to reveal itself. Still, there are several warning signs that can show up.

One such is rough, bumpy skin – a sign of skin condition known as keratosis pilaris.

1. ​What is keratosis pilaris?​

Keratosis pilaris has been described as “chicken skin”. It can appear on the back of the upper arms, thighs or buttocks. According to health experts, it typically appears three to five months after inadequate intake of vitamin C. If you experience this condition, consult your doctor for treatment or supplementation. It is important to get checked as the appearance of “chicken skin” can be caused by other factors as well, apart from vitamin C deficiency.

​Other signs of vitamin C deficiency​

2. Corkscrew-shaped body hair can be a sign of a lack of vitamin C in your body.

3. Other signs include broken blood vessels near hair follicles that can manifest as bright red spots.

4. Slowly healing wounds are also a sign of vitamin C deficiency and is one of the more advanced signs of deficiency.

5. Vitamin C deficiency can also affect your joints as they contain a lot of collagen-rich connective tissue. This can lead to joint pain, leading to limping or difficulty walking.

Foods rich in vitamin C​

Include lots of fruits and vegetables in your diet to prevent vitamin C deficiency. The NHS UK says: “Vitamin C cannot be stored in the body, so you need it in your diet every day.” Some foods particularly rich in vitamin C include kiwi, papaya, cauliflower, oranges, brussels sprouts, and tomatoes.

Risk factors for Vitamin C deficiency​

Apart from consuming a diet rich in vitamin C, it is also important to be aware of factors that can increase your risk of vitamin C deficiency. These include alcoholism, babies only fed cow’s milk, seniors who only consume tea and toast diet, poor people who are not able to afford fruits and vegetables, smokers, and individuals with eating disorders. Other risk factors include people with type 1 diabetes who have high vitamin C requirements, disorders of the GI tract like inflammatory bowel disease, and iron overload which leads to wasting of vitamin C by the kidneys.