Why it does not make sense to test vitamin C in the blood and which vitamins and minerals do matter to measure
Vitamin C, also known as ascorbic acid, is one of the best-known vitamins that is important for the immune system and overall health. Yet in most cases, it is not necessary to measure this vitamin via a blood test. In this comprehensive blog, we discuss why it is not useful to test vitamin C in the blood, why humans (and other primates) cannot store vitamin C, and which vitamins and minerals are indeed important to measure to get a good picture of your health.
Why it doesn't make sense to test vitamin C
Although vitamin C is an essential nutrient, it is not always useful to measure it through a blood test. There are a number of reasons why this is so:
- Rapid fluctuations in blood levels:
The amount of vitamin C in your blood can fluctuate widely, depending on how much you have recently ingested. Vitamin C is quickly absorbed from food and supplements, but it is also quickly excreted through the urine. Because of this, a blood test at any given time may not give an accurate picture of your overall vitamin C status over an extended period of time. An elevated value after drinking a glass of orange juice, for example, does not mean you always have enough vitamin C. - Rare deficiency:
Serious vitamin C deficiencies, such as scurvy, are virtually non-existent in developed countries because it is easy to get enough vitamin C from a normal diet. Vegetables, fruits, and even potatoes contain sufficient amounts of this vitamin to meet daily requirements. - Even low amounts are often sufficient:
The body does not need large amounts of vitamin C to function properly. Even with a modest intake through food, the body usually gets enough vitamin C to support all necessary processes. Therefore, a blood test adds little value in most cases.
Why can't we store vitamin C?
What many people do not know is that as humans - along with other primates and some animal species such as guinea pigs and bats - we share a unique characteristic: we have lost the ability to make our own vitamin C in our bodies. This loss is the result of a genetic mutation that occurred millions of years ago. As a result, an important enzyme called L-gulonolactone oxidase (GULO), which is involved in making vitamin C, has become inactive.
Originally, this mutation was not a problem because our ancestors lived in an environment where many fruits and plant foods were available, rich in vitamin C. They could get enough vitamin C through their diet. Because this vitamin was abundant in their diet, it was not necessary for them to make it themselves. However, the consequence of this is that today we are completely dependent on external sources of vitamin C and thus must take it regularly through our diet.
Moreover, because vitamin C is a water-soluble vitamin, the body cannot store it for long periods of time. It is quickly excreted through the urine, making it important to get it daily to prevent any deficiencies.
Effects of vitamin C deficiency
A severe deficiency of vitamin C can lead to scurvy, a disease that in the past mostly affected sailors who had no access to fresh food for long periods of time. Symptoms of scurvy include fatigue, weakness, bleeding gums, joint pain and skin problems. These symptoms occur because vitamin C is essential for the production of collagen, a protein needed for strong blood vessels, skin and connective tissue.
Although scurvy is rare these days, milder forms of vitamin C deficiency can lead to symptoms such as a weakened immune system, delayed wound healing and general fatigue. Fortunately, these problems can be easily prevented through a varied diet with plenty of fruits and vegetables.
Which vitamins and minerals do matter to measure
While measuring vitamin C is not always useful, there are other vitamins and minerals that are crucial to monitor regularly. In fact, deficiencies in these substances can have significant health consequences, and it is important to monitor them through a blood test to detect possible deficiencies in a timely manner.
- Vitamin D
Vitamin D plays a key role in calcium absorption and bone health, as well as immune and muscle function. In the Netherlands, where we get less sunlight especially during the fall and winter months, vitamin D deficiency is common. A deficiency can lead to bone problems, muscle weakness and fatigue, making it important to measure your vitamin D levels regularly.
- Vitamin B12
Vitamin B12 is important for red blood cell production and nervous system function. B12 deficiency can lead to anemia, neurological problems, fatigue and tingling in the limbs. People who follow a vegetarian or vegan diet are especially at higher risk for deficiency because B12 is found primarily in animal products. The elderly may also be more at risk due to reduced absorption of B12 in the body.
- Iron
Iron is essential for transporting oxygen in the blood. An iron deficiency can lead to anemia, causing symptoms such as fatigue, pale skin and dizziness. Women of childbearing age, vegetarians and vegans are especially at increased risk of iron deficiency. Measuring iron and ferritin levels in the blood is important to detect deficiency and address it in a timely manner.
- Magnesium
Magnesium is involved in more than 300 biochemical processes in the body, such as the regulation of muscle and nerve function, blood sugar levels and blood pressure. Magnesium deficiency can cause muscle cramps, fatigue and mood swings. Although magnesium is found in many foods, a deficiency can be difficult to recognize in certain symptoms, so a blood test may be helpful.
- Zinc
Zinc supports the immune system and plays an important role in wound healing and skin and hair health. Zinc deficiency can lead to a weakened immune system, skin problems and slower wound healing. Especially with skin and immune problems, measuring zinc is a useful indicator of possible deficiencies.
- Folic acid (Vitamin B11)
Folic acid is essential for cell growth and DNA production. A deficiency can cause anemia and increases the risk of birth defects such as spina bifida in babies. Especially women who want to become pregnant should monitor their folate levels.
Conclusion
Although vitamin C is essential for good health, measuring vitamin C in the blood is often not useful. Fluctuations in blood levels and rapid excretion through the urine make it difficult to get a reliable picture of vitamin C status. Moreover, vitamin C deficiency is rare thanks to the availability of vitamin C in many foods.
On the other hand, there are several other vitamins and minerals that are very important to measure regularly, such as vitamin D, B12, iron and magnesium. Deficiencies in these nutrients can lead to serious health problems and therefore need regular monitoring through blood tests.
At Bloedwaardentest.nl you can get reliable and comprehensive blood tests that help you gain insight into your vitamin and mineral status. This allows you to take targeted action to optimize your health.
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