Women need vitamin C in pregnancy as it offers following benefits:
- support their immune system
- help in iron absorption
- offer antioxidants
- maintain healthy bones, cartilage, blood vessels and skin
- promote healthy collagen formation
- and aid the development of the placenta and baby.
Most women can meet their daily requirement by consuming a balanced diet rich in fruits and vegetables. However, if there is a need for supplement they should only be taken under a doctor’s recommendation as current evidence does not support routine high-dose vitamin C supplementation during pregnancy for stopping pregnancy complications.
Read this blog to understand:
- But how much vitamin C is enough?
- Can too much vitamin C be harmful?
- And should every pregnant woman take a vitamin C supplement?
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What Is the Simple Definition of Vitamin C?
Vitamin C is a water-soluble vitamin, which means your body cannot store it for long periods.
It is also known as ascorbic acid and dehydroascorbic acid.
It is an essential vitamin.
Essential vitamins are nutrients that your body cannot make, so an individual needs to get vitamin C from other sources.
You need a regular supply through your diet or supplements if recommended by your doctor. The recommended daily intake during pregnancy is around 85 mg/day (varies slightly by country).
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Quick Overview: Vitamin C in Pregnancy
Here is the quick overview:
| Aspect | Recommendation |
| Recommended Daily Intake (Pregnancy) | Around 85 mg/day (varies slightly by country) |
| Upper Safe Limit | 2,000 mg/day unless prescribed |
| Best Source | Fruits and vegetables |
| Routine High-Dose Supplements? | Not generally recommended |
| Main Benefit | Iron absorption, collagen production, immune support |
Why Is Vitamin C So Important in Pregnancy?
Because ascorbic acid offers the following benefits:
1. Improve the absorption of non-heme iron
Iron deficiency is one of the most common nutritional deficiencies during pregnancy and can have major impacts on both maternal and fetal health.
That's why adequate vitamin C intake is necessary, as it helps improve the absorption of non-heme iron (the type found in spinach, lentils, beans, and vegetables). This becomes especially crucial for women eating only plant-based diets.
Experts recommend combining spinach with the following for better results:
- Lemon juice
- Orange slices
- Tomatoes
- Bell peppers
2. Contributes to healthy placental development
Studies show that vitamin C contributes to the formation of collagen (the primary building block of your body's skin, muscles, bones, etc.) and development of healthy blood vessels within the placenta.
3. Supports baby's growth & development
Vitamin C helps produce collagen, which means it helps support development of
- Bones
- Cartilage
- Skin
- Blood vessels
- Connective tissues
4. Helps immune system to function in healthy manner
During pregnancy, there is the change in the functioning of the immune system.
Vitamin C supports your immune system to function in a balanced manner. It acts as an antioxidant to safeguard healthy cells from oxidative stress (too many unstable molecules).
5. May lower oxidative stress
Oxidative stress is an imbalance of free radicals (highly reactive and unstable oxygen molecules) and antioxidants in your body that leads to cell damage.
Vitamin C acts as an antioxidant, which helps protect cells from molecular damage and lower oxidative stress.
6. Contributes to healthy skin & wound healing
Vitamin C helps in collagen production, therefore improving:
- Skin elasticity and tissue repair
- Wound healing after delivery
- Healthy blood vessels
What Foods Are High in Vitamin C for Pregnancy?
The best food sources of ascorbic acid (or dehydroascorbic acid) during pregnancy are:
Fruits rich in vitamin C
- Oranges
- Sweet lime
- Grapefruit
- Kiwi
- Guava
- Strawberries
- Papaya
- Pineapple
- Blackcurrants
Vegetables rich in vitamin C
- Red bell peppers
- Green bell peppers
- Tomatoes
- Broccoli
- Cauliflower
- Brussels sprouts
- Kale
- Cabbage
- Potatoes
Top 8 Vitamin C-Rich Food Sources
| Food | Approximate Vitamin C |
| Guava | Very high |
| Red bell pepper | Very high |
| Orange | High |
| Kiwi | High |
| Strawberries | High |
| Broccoli | Good source |
| Tomatoes | Moderate |
| Potatoes | Moderate |
Note: You need to focus on eating a variety of colorful fruits and vegetables.
FAQs
Is vitamin C good for preeclampsia?
No.
Vitamin C does not reduce risk of persistent high blood pressure that develops during pregnancy or the postpartum period
Who may need vitamin C supplements during pregnancy?
Supplementation may be considered by doctors in women with:
- Poor dietary consumption
- Malabsorption disorders
- Certain chronic illnesses
- Smoking during pregnancy
- Increased nutritional requirements
What are symptoms of too much vitamin C?
Diarrhea, nausea, abdominal cramps, and other gastrointestinal issues can occur because of large doses of vitamin C supplements.
Conclusion
Vitamin C plays a crucial role in prenatal nutrition and provides several benefits to both mother and fetus.
Thankfully, most pregnant women can meet their needs if they stick to a balanced diet which includes citrus fruits, guava, berries, tomatoes, broccoli, and bell peppers.
You may try these simple tips to increase vitamin C naturally:
- Add lemon to dal or salads.
- Eat one citrus fruit daily.
- Snack on guava or kiwi.
- Add bell peppers to sandwiches.
- Eat fresh fruits in place of packaged juices.
Do not overcook vegetables, as heat destroys vitamin C.
In some cases doctors may recommend vitamin C after careful consideration; hence, follow their advice.
Disclaimer: This blog is for informational purposes only. Consult your doctor for the right information about vitamin C in pregnancy.
