Overview
- Experts explain that inadequate vitamin C weakens collagen and capillary walls, increasing the likelihood of bruises from minor bumps.
- Recommended intakes are about 75 mg per day for women and 90 mg for men, with a tolerable upper limit of 2,000 mg daily.
- Because vitamin C is heat-sensitive, fresh fruits and vegetables are emphasized as the best sources, including bell peppers, kiwi, strawberries, broccoli, guava, and citrus.
- NIH guidance notes deficiency is uncommon in developed countries yet typically stems from poor diets and may occur alongside other nutrient shortfalls.
- Clinicians caution against self-diagnosis since bruising can also stem from blood thinners, aging skin, corticosteroids, or other deficiencies, and severe lack of vitamin C can also cause bleeding gums, fatigue, frequent illness, and distinctive skin changes that can emerge within weeks on a vitamin C–free diet.