While an acute deficiency of the C complex causes scurvy and is not common in America today, many health care professionals feel that most people are not consuming optimal amounts. Early signs of possible deficiency include easy bruising and bleeding, receding and bleeding gums, fatigue and greater than normal susceptibility to colds and other infections, poor digestion, slow wound healing time and rough skin.

A prolonged deficiency in vitamin C is the well known cause of scurvy, which symptoms include not only bleeding and bruising easily, but hair and tooth loss as well as joint pain and swelling. These symptoms seem to be related to the weakening of the bone, blood vessels and connective tissue, which all contain collagen. The formation of collagen in the body depends on the C Vitamin complex.

Synergistic Effect of Vitamins C, E and Beta Carotene

Vitamin C has been shown to work synergistically with beta carotene and vitamin E. This means that they help each other to perform their functions better than when taken alone. Vitamins E and C tend to extend the effect of other antioxidants in the body. Using whole food sources and eating a good, natural diet will help to ensure that your C does work synergistically with a host of other nutrients.

Substances That Can Deplete C Levels in Your Body

Cigarettes can cause a serious depletion of the C vitamin, so if you haven't stopped smoking yet, you might want to make sure you eat lots of foods high in the C complex, and/or take a supplement.

Other substances that can cause reduced levels of C include alcohol and many medications, like oral contraceptives, steroids, antidepressants, analgesics (like aspirin and acetaminophen), anticoagulants and tetracycline. Injury or trauma has been shown to use up very large quantities of the C vitamin.

Best Food Sources

Camu camu berries are one of the best natural food sources of Vitamin C. In fact, they contain 30 times more C than oranges! Other good food sources include acerola and amla berries, red peppers, parsley, kiwis, broccoli, strawberries, other citrus fruits, rose hips, grasses, like barley grass, leafy green vegetables, cultured cabbage (real sauerkraut) and chlorella.

When searching out your food sources of the C complex, it is worth looking for organic sources, as they have been shown to have higher level of nutrients, including vitamins and minerals. You also need to eat some of it raw, and try to cook the vegetables lightly so as to not destroy as much of the C vitamin. In any case, don't forget to include some vitamin C in your diet every day!