Vitamin C is one of the essential nutrients for health and beauty. Insufficient vitamin C is likely to cause various effects, so it is necessary to understand the causes that lead to deficiency and take countermeasures.

Therefore, this time, we will explain the disadvantages of health and beauty caused by lack of vitamin C, their causes, and how to solve them.

The Role of Vitamin C and Effects of Deficiency

I will explain the role of vitamin C and the effects that are likely to be caused by deficiency.


The role of vitamin C

Vitamin C is a water-soluble vitamin, also known as L-ascorbic acid. It is an essential nutrient for the support of "collagen" that constitutes the skin and cells. Vitamin C is mainly found in vegetables and fruits, and the Ministry of Health, Labor and Welfare recommends taking 100 mg per day to lead a healthy life.

On the other hand, many beauty experts recommend taking 100 mg or more of vitamin C per day. According to the ``Doctors and Consumers Questionnaire on Vitamin C Intakes'' conducted in 2018, the results revealed that more than half of the doctors recommended intake of 2000 mg or more per day.

What are the effects of too much vitamin C? What is the recommended daily intake?


Effects of vitamin C deficiency

A lack of vitamin C can affect your health and beauty because you lack the nutrients your body needs to be healthy. For health and beauty, it is important to take not only vitamin C but also various nutrients such as vitamin A, vitamin B, and vitamin E. Lack of nutrition can lead to dry skin, and vitamins are deeply involved not only in health but also in beauty.

Causes of vitamin C deficiency

Here are five main causes of vitamin C deficiency. Lifestyle habits other than inadequate intake may also be an indirect cause of vitamin C deficiency, so it is necessary to grasp them firmly.


Insufficient intake of vegetables and fruits

Vitamin C cannot be produced by the body, so it must be obtained through daily diet or supplements. Animal foods, such as meat, tend to be low in vitamin C, so it can be difficult to meet your recommended intake unless you are conscious of eating vegetables and fruits that are particularly high in vitamin C.


Pregnancy or breastfeeding

Pregnant and lactating women need more vitamin C than most adult women because they have to provide nutrients for their fetus and infants. According to the Ministry of Health, Labor and Welfare, the amount of vitamin C required for pregnant women is "the standard intake for adults (100 mg) + 10 mg", and for lactating women is "the standard intake for adults (100 mg) + 45 mg".


●Smoking

The nicotine in cigarettes interferes with the absorption of vitamin C. According to the Ministry of Health, Labor and Welfare's "Dietary Reference Intakes for Japanese (2020)", smokers are considered to need to take "adult standard intake (100mg) + 35mg" of vitamin C. Smokers are more likely than nonsmokers to be chronically deficient in vitamin C.


●Drinking

Vitamin C is consumed to decompose alcohol, so the amount of absorption is greatly reduced. For your health and beauty, you should try to supplement vitamin C before drinking alcohol.


●Stress

When the human body feels stress, a large amount of "anti-stress hormones" such as adrenaline are secreted, and there is a mechanism to counteract it by increasing blood pressure and blood sugar levels. Since vitamin C is essential for adrenaline support, increased stress increases the consumption of vitamin C, increasing the likelihood of depletion as a result. In addition to mental factors such as anxiety and tension, stress includes various factors such as lack of sleep, heat and cold.

How to get rid of vitamin C deficiency

Here are four ways to prevent vitamin C deficiency. It is important not only to increase the intake of vitamin C, but also to create a lifestyle that does not interfere with the absorption of vitamin C or does not consume it as much as possible.


Intake of fruits and vegetables actively

Active intake of vegetables and fruits containing vitamin C is a basic approach to prevent deficiency. It is important to consciously incorporate vegetables such as paprika, broccoli, rape blossoms, cabbage, potatoes, and fruits such as oranges, grapefruit, strawberries, and kiwifruit into your diet.

In addition, it is recommended to eat vegetables and fruits raw, as vitamin C may be washed out of foods by high temperatures and water. In addition, by eating lemons that contain a lot of citric acid, which increases the absorption rate of vitamin C, it will be easier for the body to take it in more efficiently.


Take supplements

Vitamin C is one of the most popular nutrients that can be taken as a supplement. If you find it difficult to get enough vitamin C from your daily diet alone, a simple supplement can be of great help.


Reduce the frequency of smoking and drinking

You can reduce the amount of vitamin C you need each day by reducing the frequency of smoking and heavy alcohol consumption, which inhibit vitamin C absorption. If you smoke or drink alcohol, eat a diet rich in fruits and vegetables to supplement your vitamin C intake.


Make time to relax

Incorporate moderate exercise and meditation to improve your stress environment. In addition, it is important to create an environment in which the temperature of the room is managed so as not to cause stress, and the smartphone, which causes lack of sleep, is not touched before going to bed. Focus on reducing internal and external sources of stress.

Beware of Vitamin C Deficiency

There are various opinions about the amount of vitamin C to take, but in order to maintain a minimum level of health, it is recommended to take at least 100mg per day as recommended by the Ministry of Health, Labor and Welfare. If you want to put more effort into your health, how about setting up your daily diet with the goal of taking 2,000 mg a day? In that case, we recommend using supplements as a way to take in more.





Chairman of the Board of Medical Corporation Ryokokai W CLINIC General Director
Mayumi Adachi

Graduated from Wakayama Medical University in 2001 and entered the Department of Plastic Surgery at Osaka Medical University in the same year.
Graduated from Osaka Medical University Graduate School of Medicine and obtained Doctor of Medicine.
2003: Worked in plastic surgery at Daiichi Towakai Medical Corporation Towakai Hospital
He was involved in the establishment of the clinic's cosmetic dermatology and cosmetic surgery departments, and was the managing physician.
2010 Appointed director of a certain beauty clinic
2014: Launched "W CLINIC", a beauty clinic with an unprecedented new concept, in Shinsaibashi, Osaka.
2017 Appointed Chairman of the Medical Corporation Ryokokai
2019 Opening of Medical Corporation Ryokokai W CLINIC Umeda Clinic
2021 Medical Corporation Ryokokai W Femina clinic opens
2022 Medical Corporation Ryokokai W Clinic Homme opens

With extensive experience in aesthetic medicine, we go beyond the boundaries of aesthetic medicine and develop holistic medicine such as Oriental medicine and Ayurveda.
With the theme of "Beauty comes from a healthy body," this clinic is attracting attention in Osaka, offering the latest in beauty with a variety of approaches that you wouldn't expect from a beauty clinic.
In September 2019, we opened “W holistic retreat”, a members-only space consisting of three zones: dining x studio x farm, on the 10th floor of the same building. After that, it reopened in April 2023 as “W holistic cafe” ~Intestinal Cafe~. Based on the concept that "Beauty begins with a healthy body," we offer food and drinks that are free of animal products, white sugar, white rice, wheat, and food additives. In addition to medical treatment, we provide comprehensive health care by recommending things that are good for your body, and support women who stay strong, supple, and radiant despite their busy daily lives.

Utilizing his experience as a plastic surgeon, cosmetic dermatologist, and cosmetic surgeon, he established "W CLINIC" in Osaka with the theme of "Beauty begins with a healthy body."
We provide the latest beauty through a variety of approaches that incorporate holistic medicine, advocating not only medical treatment but also the body's original healthy and beautiful state.

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