If you find yourself frequently sporting unexplained purple, blue, or brown marks after minor bumps, a common nutritional shortfall could be to blame. Health experts have highlighted that an easy tendency to bruise may be a key sign of a vitamin C deficiency.
The Science Behind Bruising and Vitamin C
Bruises occur when small blood vessels, known as capillaries, rupture beneath the skin's surface, allowing blood to seep into surrounding tissues. While this is a normal bodily response to injury, how readily it happens can be telling. Speaking to Vogue, Paris-based naturopath Lydie Palmieri pointed out that the ease of bruising can signal a serious lack of vitamin C.
This essential nutrient, found abundantly in foods like broccoli, kale, strawberries, and citrus fruits, is a crucial antioxidant. According to Medline Plus, it is vital for maintaining healthy skin, bones, and connective tissue, aids in wound healing, and helps the body absorb iron.
"The human body can neither produce nor store vitamin C sustainably," Palmieri explained, underscoring the necessity for daily consumption through diet or supplements.
How Much Do You Need and Where to Find It?
The recommended daily intake is approximately 75 milligrams for women and 90 milligrams for men, as noted by the Mayo Clinic. To meet this, the National Institutes of Health (NIH) advises prioritising fresh fruits and vegetables, as they contain significantly higher levels of vitamin C compared to their cooked, frozen, or canned counterparts.
For those who struggle to get enough from food alone, a supplement can be an effective alternative. However, experts recommend capping daily intake at no more than 2,000 milligrams to avoid potential side effects.
Other Potential Causes and Symptoms to Watch For
It is important not to self-diagnose based solely on bruising. Dr Howard E. LeWine, Chief Medical Editor of Harvard Health Publishing, told Vogue that while severe vitamin C deficiency (scurvy) is a famous cause, easy bruising can also stem from zinc or B vitamin deficiencies.
Furthermore, common factors like blood-thinning medications, ageing skin, and corticosteroids are frequent contributors, according to Prevention.com. Although vitamin C deficiency is considered rare in developed nations due to food availability, the NIH states it is primarily linked to poor dietary intake and may coincide with other nutrient shortages.
Other possible symptoms of a severe deficiency include:
- Bleeding gums
- Persistent fatigue and frequent illness
- Dull skin and corkscrew-shaped body hair
- Tiny red spots around hair follicles
If you suspect you may have a significant vitamin C deficiency or are concerned about persistent bruising, consulting with your GP is a crucial first step for proper diagnosis and advice.
