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 study published by the Harvard Medical School .

If you are wondering how much vitamin C you should actually get, registered dietitian Summer Yule, MS, RDN , 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.

Most people get enough vitamin C through a balanced diet . 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.

You can experience hair breakage

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"Hair breakage can be a sign of vitamin C deficiency," suggested registered dietitian nutritionist Cassie Berger, MS, RDN .

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

Your skin can become dry

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"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.

You can experience rough skin with tiny bumps

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"A vitamin C deficiency may cause rough skin with tiny bumps," suggested registered dietitian nutritionist Rachel Fine, MS, RD, CSSD, CDN . "This is condition is known as keratosis pilaris and is sometimes called chicken skin," she said.

Your gums can become painful and may bleed

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"Vitamin C is necessary for healthy gums," said registered dietitian Julie Upton, MS, RD . This vitamin is essential for the production of collagen, which is necessary for many organs and tissues, she told INSIDER.

You can bruise more easily

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"Vitamin C is involved with collagen production, a component of blood vessels," said board-certified emergency medicine physician Chirag Shah, MD . 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.

Your wounds wont heal poorly

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"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.

Vitamin C deficiency can lead to inflammation

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"Vitamin C is a potent antioxidant that helps our body deal with inflammation," said registered dietitian Ashley Weaver, MS, RD, CSSD . Inflammation can cause pain in joints, she suggested.

Vitamin C deficiency can lead to iron deficiency anemia

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"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.

You can experience fatigue and irritability

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"Lack of vitamin C will give you a case of fatigue and can even cause an irritable mood," said registered dietitian Jenn Fillenworth, MS, RD . This is one of the earliest signs your vitamin C may be getting low, she suggested.

Scurvy is the most severe form of vitamin C deficiency

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"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.

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