Do you bruise at the slightest bump, or seemingly without even being touched? “While this phenomenon may seem more annoying than harmful, it could reveal a specific nutritional imbalance,” explains Paris-based naturopath Lydie Palmieri. The cause might be a serious lack of vitamin C, which is essential for strong blood vessels and healthy skin.
Why do I bruise so easily?
Bruising occurs when small blood vessels rupture under the skin, allowing blood to leak into the tissues. When healthy, these vessels and capillaries are strong and resilient. But when they become more fragile, the slightest shock is enough to cause a hematoma—also known as bruising.
“On rare occasions, vitamin and mineral deficiencies can cause skin bruising,” notes Howard E. LeWine, MD, Chief Medical Editor of Harvard Health Publishing. “The most famous is scurvy due to vitamin C deficiency. Bruising also can be a manifestation of zinc deficiency or vitamin B deficiencies.”
Vitamin C for skin health
Vitamin C deficiency is one of the most frequent and underestimated causes of skin bruises. This vitamin plays a key role in the strength of vascular walls; a lack of it weakens the entire capillary network.
Also known as ascorbic acid, vitamin C is essential for the synthesis of collagen, a structural protein that ensures the cohesion of skin, tissue, and, of course, blood vessels. When intakes are insufficient, capillary walls become more permeable and vulnerable to micro-ruptures, making bruises appear easily. As Palmieri explains, “the human body can neither produce nor store vitamin C sustainably.” So, a daily intake is essential—especially in times of stress, fatigue, or when the diet lacks fresh fruit and vegetables.
“A diet containing fresh fruit and vegetables or vitamin C supplementation is essential to prevent vitamin C deficiency,” notes one scientific study that examined how vitamin C relates to skin bruises. “Symptoms [of scurvy] may develop in as little as four weeks on a vitamin C-free diet.”
Other signs of vitamin C deficiency
Bruising easily isn’t the only symptom of vitamin C deficiency. After all, the vitamin is essential for so many of the body’s functions that a lack of it is bound to be visible in other ways. “Vitamin C has significant antioxidant properties that protect cells from free radical damage. In addition, vitamin C also nurtures the growth and repair of skin, cartilage, bone, and teeth,” notes the National Institue of Health. “Classic signs of vitamin C deficiency include corkscrew hairs, perifollicular hemorrhages, and gingival bleeding.” Below, a peek at a few more:
1. Frequent illness
Getting sick a little too often? Frequent colds, lingering infections, and difficult recovery are all signs of a potential vitaminC deficiency. This is because lack of the essential vitamin can weaken the immune system; the micronutrient plays a key role in the proper functioning of white blood cells.
2. Persistent fatigue
If you feel tired even after a full night’s sleep, you may have a deficiency. Vitamin C contributes to energy production and helps reduce feelings of exhaustion.
3. Dull skin
We’ve all heard how helpful topical vitamin C can be for achieving glowing skin, but don’t forget that it’s important to start with nutrition; eating enough vitamin C is essential for collagen synthesis. Thus, a dull complexion, wrinkles, and lack of firmness are all signs of vitamin C deficiency.
4. Bleeding gums
Gums that are sensitive or bleed when brushed can be a warning sign. Historically, scurvy—a severe form of vitamin C deficiency that mainly affected sailors—manifested itself in gum problems.
5. Irritability
Feeling crabby? Frequent bad moods and irritability may not be a well-known symptom of vitamin C deficiency, but it is nonetheless common. Vitamin C helps regulate cortisol, the stress hormone, and insufficient levels can accentuate nervousness and irritability.
How to get enough vitamin C
Contrary to popular belief, oranges are not the most concentrated source of vitamin C; bell peppers, kiwi, blackcurrants, strawberries, broccoli, and fresh parsley actually contain more. Try to eat them raw or undercooked to preserve their vitamin C content, as well as their other nutrients.
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