Courtney Leiva

<p>Vitamin C plays a big role in supporting healthy immune function. It is necessary for bone structure, skin integrity, and iron absorption, according to a <a id="032e8154-75f1-3fb6-a7f1-4923d3cfa505" href="https://www.health.harvard.edu/staying-healthy/what-you-should-know-about-vitamin-c">  study published by the Harvard Medical School </a> .</p>

<p>If you are wondering how much vitamin C you should actually get, <a id="3bc494d5-0707-3f13-ac49-d76517e77be9" href="https://summeryule.com/">  registered dietitian Summer Yule, MS, RDN </a> , suggested that the recommended daily amount for adults is 90 milligrams for men and 75 milligrams for women. Although the vitamin is available through supplementation, Yule told INSIDER that vitamin C is also obtainable through fruits and vegetables, and restricting these items can actually put a person at risk of deficiencies.</p>

<p>Most people <a id="9aa78b01-b9f2-336b-a84f-c511ece02a0d" href="https://www.mayoclinic.org/drugs-supplements-vitamin-c/art-20363932">  get enough vitamin C through a balanced diet </a> . But to make sure you are getting enough vitamin C in your diet, INSIDER spoke to some dietitians and physicians about what the warning signs are if you're not actually getting enough.</p>

<h1> You can experience hair breakage </h1>

<p>"Hair breakage can be a sign of vitamin C deficiency," suggested <a id="4328d818-3198-3bb3-a135-0abf1d41774e" href="http://www.pacificnutritionpartners.com/">  registered dietitian nutritionist Cassie Berger, MS, RDN </a> .</p>

<p>The vitamin is necessary for collagen production, which provides the structure needed for strong hair, nails, and skin. </p>

<p>"A great way to protect your skin from over-drying during the winter is to get enough vitamin C," explained Berger. Vitamin C aids in the production of sebum, she told INSIDER, which provides a protective oil layer for our skin. </p>

<h1> You can experience rough skin with tiny bumps </h1>

<p>Kittisak Jirasittichai/Shutterstock</p>

<p>"A vitamin C deficiency may cause rough skin with tiny bumps," suggested <a id="0f3dcd58-bdbe-31bb-a25a-0d3e6895ec52" href="http://www.pointenutrition.com/">  registered dietitian nutritionist Rachel Fine, MS, RD, CSSD, CDN </a> . "This is condition is known as keratosis pilaris and is sometimes called chicken skin," she said.</p>

<h1> Your gums can become painful and may bleed </h1>

<p>"Vitamin C is necessary for healthy gums," said <a id="3bbc6869-934a-3af1-a773-1d088e6451fa" href="http://appforhealth.com/">  registered dietitian Julie Upton, MS, RD </a> . This vitamin is essential for the production of collagen, which is necessary for many organs and tissues, she told INSIDER.</p>

<p>"Vitamin C is involved with collagen production, a component of blood vessels," said <a id="1b138dc1-5553-337a-a144-3af8648cd7bb" href="https://www.accesalabs.com/Vitamin-C-TestPreferred">  board-certified emergency medicine physician Chirag Shah, MD </a> . In the absence of adequate collagen synthesis due to a vitamin C deficiency, he explained that blood vessel integrity can suffer and sometimes result in increased and easy bruising.</p>

<p>"Through its impact is on collagen production, vitamin C deficiencies can also impact wound healing," explained Shah. Vitamin C is important in enabling the healing process, he suggested, and a low vitamin C level will often show itself quickly through a poorly healing wound. </p>

<h1> Vitamin C deficiency can lead to inflammation </h1>

<p>"Vitamin C is a potent antioxidant that helps our body deal with inflammation," said <a id="c42e1708-dab9-3b3a-ad7d-98b660e0c962" href="http://myweeklyeats.com/">  registered dietitian Ashley Weaver, MS, RD, CSSD </a> . Inflammation can cause pain in joints, she suggested.</p>

<h1> Vitamin C deficiency can lead to iron deficiency anemia </h1>

<p>"Iron deficiency anemia can develop since low vitamin C intake decreases the absorption of non-heme sources of iron (such as from fortified cereals)," Yule said. </p>

<h1> You can experience fatigue and irritability </h1>

<p>"Lack of vitamin C will give you a case of fatigue and can even cause an irritable mood," said <a id="d2ec9f74-2d8c-3148-a5f1-2e314d0ec598" href="https://jennywiththegoodeats.com/">  registered dietitian Jenn Fillenworth, MS, RD </a> . This is one of the earliest signs your vitamin C may be getting low, she suggested.</p>

<h1> Scurvy is the most severe form of vitamin C deficiency </h1>

<p>"Scurvy is the most severe form of vitamin C deficiency," Fillenworth told INSIDER. Though it is rare, symptoms of scurvy develop after several months of being vitamin C deficient and include bruising, bleeding gums, fatigue, rash, muscle weakness, and coiled hair, she said.</p>

<p>Visit <a id="1f84d53c-d05e-3d8d-a9e4-592ca7223ca4" href="https://www.thisisinsider.com/?utm_source=intl&amp;utm_medium=ingest">  INSIDER's homepage </a> for more.</p>

10 signs you're not getting enough vitamin C

<p>Dealing with humongous pimples is nothing short of challenging. However, popping your zits will do you no favors and expert dermatologists suggest that doing so will leave unwanted scarring, or can cause your pimple to look even worse.</p>

<p>To successfully heal a pimple overnight, experts suggest taking preventative measures to ensure the process goes along smoothly. Cleansing your face, moisturizing, and using the right spot treatment, for example, are all things to keep in mind if you are looking to shrink those zits.</p>

<p>We spoke to some board-certified dermatologists about all the ways you can speed up the process yourself.</p>

<p>"Finding a great soap-free, non-irritant cleanser is going to be the most important step in healing a pimple overnight," said board-certified dermatologist Dr. Paul Dean from <a href="https://www.grossmontdermatology.com/dr-paul-b-dean.html" id="e63f6f03-0d87-31be-ae85-dce51ad70edb">  Grossmont Dermatology Medical Clinic </a> . Washing the area and gently exfoliating with a washcloth will remove bacteria and clean out pores.</p>

<p>"You'll want to apply a light oil-free moisturizer onto the skin that will moisturize without clogging pores," Dr. Dean explained. It's important to keep the skin moisturized, he added.</p>

<h3>  Look for a spot treatment with the right ingredients  </h3>

<p>"It's best to find a spot treatment that is non-abrasive and hydrating to the area, but can work fast and clear up redness and irritation," Dr. Dean suggested. Look for ingredients such as soothing green tea and dipotassium glycyrrhizate, which is a calming molecule from licorice that can help with redness.</p>

<h3>  Use spot treatments with caution  </h3>

<p>"It's OK to use a spot treatment with salicylic or Benzoyl peroxide, but keep in mind that it may make your pimple look like a scab in the morning," suggested board-certified dermatologist <a href="http://montgomery-dermatology.com/" id="2667eb24-50f6-3b7f-a4ac-a93f80c0991a">  Erum Ilyas, MD, MBE, FAAD </a> . If you accidentally scrape it off when washing your face, you may find yourself with a bloody mess when you are in a hurry, she said.</p>

Man washing face with soap scrubbing exfoliation mask facial treatment looking in the mirror. Men taking care of skin, morning face wash routine for cleaning acne pimples.

<h3>  Ask your dermatologist for a corticosteroid injection  </h3>

<p>"To heal a pimple overnight, your best bet is to go see your dermatologist for a corticosteroid injection," said board-certified dermatologist <a href="https://www.manhattandermatologistsnyc.com/" id="f128c55b-6d41-301e-aaa4-a4943ef08562">  Susan Bard, MD, </a> of Manhattan Dermatology Specialists</p>

<h3>  Use at-home remedies to decrease redness and inflammation  </h3>

<p>"At-home remedies include icing the area to decrease redness and inflammation, and applying acne medication (OTC or Rx) mixed with hydrocortisone as a spot treatment," suggested Bard. These DIY treatments are unlikely to resolve a pimple overnight but should speed up the resolution.</p>

<h3>  Use polysporin or an antibiotic cream  </h3>

<p>"I usually goop up polysporin or an antibiotic cream with a little steroid cream like hydrocortisone 1% on angry pimples," Ilyas suggested. It makes them heal faster, and takes the swelling out quickly.</p>

<h3>  Mix an over-the-counter numbing cream with eye drops  </h3>

<p>"Buy some over-the-counter numbing cream with active ingredient Lidocaine (Aspercreme is an option), and mix it with a few drops of Visine eye drops," suggested board-certified dermatologist <a href="https://www.bellaskininstitute.com/" id="dbe1cfb1-5ab3-32fd-ae2a-dda006a015ef">  Dr. Anna Guanche, MD FAAD </a> . The numbing effect of lidocaine will keep you from picking the spot or touching it, since you will be less aware of it throbbing or itching. The visine is also a vasoconstrictor that takes the red out, she added.</p>

<p>"If there is a head on the pimple, steam your face or take a long shower," Dr. Guanche told INSIDER. When the skin is warm and hydrated, you can gently unroof the pimple. However, Guanche advised against squeezing your pimple, or else it will look worse tomorrow.</p>

<h3>  Keep your hands off your face  </h3>

<p>"Remember to keep your hands off your face," Dr. Dean advised. Keeping your hands off your pimples will only help in lessening their appearance, he suggested.</p>

<p>Visit <a href="https://www.thisisinsider.com/?utm_source=intl&amp;utm_medium=ingest" id="1f84d53c-d05e-3d8d-a9e4-592ca7223ca4">  INSIDER's homepage </a> for more.</p>

<p>NOW WATCH: <a href="https://www.thisisinsider.com/dr-pimple-poppers-game-make-you-squirm-2018-8?utm_source=intl&amp;utm_medium=ingest" id="84600044-0fd0-3d51-a592-aa7a46755654">  Dr. Pimple Popper's new game was made for people who love popping zits – here's what happened when we played </a></p>

10 ways to get rid of a pimple quickly

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Pulse Ghana is the most followed news and entertainment platform, informing and engaging young Ghanaians round the clock, providing updates by the hour.

Courtney Leiva

Articles written by the author

10 signs you're not getting enough vitamin C

10 ways to get rid of a pimple quickly