Vitamin c benefits in pregnancy
Vitamin C Benefits During Pregnancy – feedmomandme
Written by: Co-Founder Maria Davi
Medically Reviewed by Dr. Nicole Palmer, DO
In This Article:
Vitamin C is a well-known potent antioxidant and an essential vitamin whether or not you’re pregnant. Vitamin C is considered an immunity booster, and may even reduce your risk of developing certain cancers and heart disease. In pregnancy it plays a vital role in baby’s healthy growth and development.
Even though many prenatal vitamins contain vitamin C, adding vitamin C foods like citrus fruits, regular fruits, and vegetables into your diet is necessary. You may wonder how much vitamin C should I take, or are vitamin C packets safe during pregnancy — especially if you’re feeling under the weather. We will be covering the health benefits of vitamin C during pregnancy and providing you with a list of foods high in vitamin C.
★ WHY IS VITAMIN C IMPORTANT DURING PREGNANCY?During pregnancy, vitamin C is vital for both mom and developing baby. It helps mom maintain a healthy immune system and is required for your body to make collagen to help your baby’s skin, cartilage, tendons, and bone growth. It also acts as an antioxidant in the body, helping your body fight against infections and protecting cells from the damages caused by free radicals.
Vitamin C is a water-soluble vitamin, meaning the body can’t store it. So you’ll need to replenish yourself and you can’t overdose on vitamin C. Both you and your baby's bodies require vitamin C daily to make collagen, a protein that’s a crucial component for tissue repair, wound healing, healthy skin, cartilage, tendons, and bone growth.
Vitamin C is good for enhancing how your body absorbs iron. Studies have found that iron absorption increases by 67% when taken with 90 mg of vitamin C with a meal.
Check out our blog on everything you need to know about Iron During Pregnancy.
Research suggests, vitamin C deficiency appears to harm vascular function and elasticity, a crucial symptom of the pregnancy complication preeclampsia.
This is why consuming enough vitamin C while you're pregnant is extremely important.
Symptoms of vitamin C deficiency include fatigue, dry skin, slow-healing cuts, and bruises.
★ HOW MUCH VITAMIN C SHOULD YOU TAKE DAILY DURING PREGNANCY?
Vitamin C is safe during pregnancy, matter of fact you need more vitamin C than a non-pregnant woman, and a lactating mother needs even more. Pregnant women should aim for about 85 milligrams (mg) daily of vitamin C. Breastfeeding women should aim for 120 mg daily of vitamin C.
To reach your daily dietary reference, try incorporating three servings of vitamin C rich fruits and vegetables into your daily diet. To put this into perspective, 1 cup of strawberries and a 6 oz glass of orange juice will deliver more than double your daily dose of vitamin C.
★ HOW MUCH VITAMIN C IS TOO MUCH?Even though vitamin C is water-soluble, it’s not a good idea to consume large doses while pregnant.
The maximum daily vitamin C intake shouldn’t exceed 2000 mg. It’s pretty difficult to consume too much vitamin C during pregnancy due to your body excreting any excess amounts within a few hours of consumption.
Vitamin C is generally considered safe; however, high doses of vitamin C can upset your stomach and cause diarrhea and nausea. To understand how high doses can affect pregnancy outcomes, more studies need to be conducted.
★ BEST VITAMIN C RICH FOODS FOR PREGNANT WOMEN:
- Citrus Fruits, such as Oranges, Grapefruits, Pineapples, Lemons, and there juices.
- Other Fruits, such as Strawberries, Cantaloupe, Guava, Papaya, and Kiwi.
- Vegetables, such as Broccoli, Red, Yellow, and Green Peppers, Sweet Potatoes, Tomatoes, and Brussel Sprouts
For more Nutrient Rich Meals For Pregnancy, check out our Feel Good Food for a Healthy Pregnancy.
★DO YOU NEED A VITAMIN C SUPPLEMENT DURING PREGNANCY?
Usually, there is no need to take a separate chewable vitamin C supplement.
You can easily receive your daily recommended amount from different sources of vitamin C, like fruits and vegetables, and your prenatal vitamins.
The risk of consuming excess vitamin C is higher for people that take supplements. Even though you can’t overdose, research suggests one of the excess vitamin C side effects may be kidney stones. Your body excretes excess vitamin C as oxalate, which typically exits the body via urine. Oxalate may bind to minerals and form crystals that can form kidney stones.
During the winter season, flu season, and the current COVID-19 pandemic, many overdo vitamin C and Zinc, thinking they can prevent and fight off illnesses. Recent studies suggest vitamin C doesn’t prevent colds and only slightly reduces their severity and length.
★ BEST PRENATAL VITAMINS WITH VITAMIN COne of the best over-the-counter prenatal vitamins during pregnancy is Feed Mom & Me Complete Prenatal with DHA. It contains 60 mg of vitamin C, Ascorbic Acid.
This prenatal is formulated by an OBGYN & Registered Dietitian, containing all the nutrients needed to conceive and during pregnancy. Each small and easy-to-swallow pill is packed with 22 key natural nutrients to provide nutritional support for you and your growing baby. It contains Folate (methyl folate form), DHA, Iron, Calcium, Choline, Biotin, Zinc, Magnesium, and Selenium.
The vegetarian formula is free of artificial colors or flavors, chemicals, preservatives, non-GMO, dairy, soy, or gluten-free. Each of their capsules contains B6, Organic Ginger, and Peppermint Powder, which can help alleviate morning sickness and nausea.
Adding to that, it is a women-owned company. Who better than a female would understand pregnancy!
Click here for more info on Feed Mom & Me Complete Prenatal with DHA!
+SOURCES
- https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
- https://www.acog.org/womens-health/faqs/nutrition-during-pregnancy
- https://www.
eatright.org/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/how-vitamin-c-supports-a-healthy-immune-system - https://pubmed.ncbi.nlm.nih.gov/19522799/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1472830/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3192488/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3783921/
- https://pubmed.ncbi.nlm.nih.gov/15817846/
- https://pubmed.ncbi.nlm.nih.gov/10799377/
- https://www.nccih.nih.gov/health/tips/tips-natural-products-for-the-flu-and-colds-what-does-the-science-say
- https://www.nutraingredients.com/Article/2002/06/06/Vitamin-C-deficiency-linked-to-preeclampsia
- https://feedmomandme.com/blogs/mama-blog/iron-during-pregnancy
- https://feedmomandme.com/blogs/mama-blog/fat-soluble-vs-water-soluble-vitamins
- https://feedmomandme.com/products/complete-prenatal-vitamin-with-dha
- https://feedmomandme.com/products/feel-good-food-for-a-healthy-pregnancy
- https://feedmomandme.
com/blogs/mama-blog/benefits-of-folate-during-pregnancy - https://feedmomandme.com/blogs/mama-blog/calcium-during-pregnancy
- https://feedmomandme.com/blogs/mama-blog/selenium-during-pregnancy
- https://feedmomandme.com/blogs/mama-blog/importance-of-choline-during-pregnancy
Vitamin C during pregnancy | How Much Do You Need?
Read time: 3 minutes
Vitamin C is needed to make collagen, one of the fibres that builds your baby’s body. So, it’s no surprise that your need increases during pregnancy. Fortunately, it’s easy to get an adequate supply from a diet that includes plenty of fruit and vegetables.
Learn about the benefits of vitamin C in pregnancy, how it can help iron absorption and which foods are the best sources of vitamin C .
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Why is vitamin C so important during pregnancy?
Not only does it boost your immune system and reduce your risk of suffering from iron-deficiency anaemia in pregnancy, Vitamin C is key to your baby's physical development too.
Vitamin C:
- Aids in the production of collagen, which supports normal growth, healthy tissue and wound healing1
- Supports your baby's immune system2
- Helps your baby to absorb iron and build up stores for later use2
How much vitamin C do you need when you’re pregnant?
The Reference Nutrient Intake (RNI) of vitamin C during pregnancy – the amount considered to be enough to meet most people’s needs – is 50mg per day, which is 25% more than you would normally need3. A 100g portion of strawberries contain 57mg. If you decide to breastfeed your baby, you shouldn’t need to make any dietary changes but it’s a good idea to eat healthily. You can always talk to your midwife or healthcare professional if you’d like more advice. Read more about a healthy breastfeeding diet.
Since it is a water-soluble vitamin, it isn’t stored by your body, which means a daily intake during pregnancy is essential.
Fortunately, you can get all the vitamin C you need to support you and your baby by eating a healthy, balanced pregnancy diet that includes plenty of fruit and vegetables4.
Which foods contain Vitamin C?
Foods rich in vitamin C include broccoli, cauliflower, kale, kiwi fruit, citrus fruits, red, green or yellow pepper, sweet potatoes, strawberries and tomatoes.
Peppers contain over twice as much vitamin C as oranges. Peppers contain around 126mg per 100g whereas oranges only contain 52mg of vitamin C per 100g5.
The graph below shows the amount of vitamin C you get from different foods6:
| Food | Portion | Average nutrient quantity (mcg) |
| Red peppers | 100g | 126 |
| Broccoli (best raw or steamed) | 100g | 79 |
| Strawberries | 100g | 57 |
| Cabbage (green or white raw) | 100g | 45 |
| Citrus fruit (oranges are the best) | 100g | 42-52 |
| Orange juice | 100g | 40 |
| Tomatoes (best cooked) | 100g | 30 |
| Spinach | 100g | 30 |
Steam and grill to boost your vitamin C intake
As with other water-soluble vitamins, the way you prepare and cook foods can affect the vitamin C content5.
Boiling can destroy some of the vitamin C within the foods you’re preparing. To retain as much nutrient quality as possible, it’s best to steam or grill your vegetables5. Or better still, eat them raw in salads.
Vitamin C boosts your iron absorptionVitamin C helps the body absorb non-haem iron, the type found in plant sources such as spinach and chickpeas. Eating good sources of vitamin C with plant sources of iron during pregnancy can increase your daily intake considerably7. To get the most out of your diet, include fruit and iron sources within the same meal, whether it’s adding chopped fruit to a salad or having a whole fruit for dessert7.
An adequate intake of iron is essential to support your increased blood volume and reduce the risk of iron-deficiency anaemia, and to help build up your baby’s iron stores to support their learning and growth for the first 6 months of life2. Read more about the importance of iron in your pregnancy diet.
- Porridge topped with sliced strawberries
- Sliced red peppers dipped in hummus
- Blackberry & raspberry ginger yoghurt pots
- Corn & courgette fritters with poached eggs
- Sesame-crusted tuna steaks with quinoa
- Sweet potato with homemade beans & feta
- Italian panzanella salad with roast chicken
View references
- Maggini S et al. Essential Role of Vitamin C and Zinc in Child Immunity and Health. J Int Med Res 2010; 38: 386 - 414
- NHS. Vitamins for children [Online] 2015 Available at: https://www.nhs.uk/Conditions/pregnancy-and-baby/Pages/vitamins-for-children.aspx [Accessed October 2017].
- NHS UK. Iron-deficiency anaemia – complications [Online]. 2014. Available at: www.nhs.uk/Conditions/Anaemia-iron-deficiency-/Pages/Complications.
aspx [Accessed June 2014] - Rumbold A, Crowther CA. Vitamin C supplementation in pregnancy. Cochrane Database Syst Rev 2, 2005.
- Royal Surrey County Hospital (NHS). Check your iron intake pdf [Online]. 2012. Available at: www.royalsurrey.nhs.uk/Patients/Information-Leaflets/DownloadPDF?DocID=1233%2c1139%2c5%2c1%2cDocuments&MediaID=d863305d-d3d2-409b-abbb-841da008bcf2&Filename=PIN543_Check_your_iron_intake_w.pdf[Accessed June 2014]
- Dietary reference values for food energy and nutrients for the United Kingdom. Committee on Medical Aspects of Food Policy. Report on Health and Social Subjects 41, 1991.
- Department of Health. Nutrient analysis of fruit and vegetables [Online]. 2013. Available at: www.gov.uk/government/uploads/system/uploads/attachment_data/file/167942/Nutrient_analysis_of_fruit_and_vegetables_-_Summary_Report.pdf [Accessed June 2014]
- Gov.UK. Nutrient Analysis of Fruit and Vegetables [Online]. 2013. Available at: www.gov.uk/government/publications/nutrient-analysis-of-fruit-and-vegetables [Accessed August 2014]
- NHS UK.
Vitamins and minerals [Online]. 2012. Available at: www.nhs.uk/Conditions/vitamins-minerals/Pages/vitamins-minerals.aspx [Accessed June 2014]
Last reviewed: 28th July 2020
Reviewed by Nutricia’s Medical and Scientific Affairs Team
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Vitamins and pregnancy - articles from the specialists of the clinic "Mother and Child"
Albitskaya Elena Vladimirovna
Ultrasound doctor
Clinical hospital Lapino-1 "Mother and Child"
One of the most frequent questions that pregnant women ask their doctor is what vitamins should be taken during pregnancy? Let's say right away whether expectant mothers need to drink pharmaceutical vitamins or not - there is no unequivocal answer to this question.
Some doctors believe that the necessary nutrients should be obtained from natural products. Others are in favor of taking pharmaceutical multivitamins. It can only be said unequivocally that vitamins and microelements must necessarily enter the body of a pregnant woman. We will tell you which of them are most important for the expectant mother.
Folic acid
Other names for this vitamin are vitamin B 9 or B c . This vitamin is necessary for cell division and reproduction, so it is especially important in the first trimester of pregnancy, when all organs and systems of the child are being laid. Folic acid plays an important role in the synthesis of hemoglobin, and with its deficiency, anemia can develop. And folic acid also helps to reduce the likelihood of spinal defects in a child, takes care of the correct formation of his psyche and intellect. It is better to start taking folic acid three months before the planned conception, since a small supply of this vitamin will only be useful for both the expectant mother and the baby.
If the pregnancy has come unplanned, then folic acid must be taken as soon as the woman finds out about her situation. On average, the dosage of this vitamin is from 0.4 to 0.8 mg per day.
Calcium
An expectant mother needs about 1200–1400 mg of calcium daily, while an ordinary woman needs 800–1000 mg of this trace element. Why? During pregnancy, the amount of calcium in the body of the expectant mother is significantly reduced, since it is also spent on the growth and development of the child. Especially a lot of calcium is needed in the third trimester, when the baby's skeleton is calcified. But calcium is needed not only for the growth of bones and teeth of a child - with its help, his nervous system, his heart, muscles, skin tissues, eyes, ears, hair and nails are formed. A pregnant woman needs calcium for the full functioning of the kidneys, the prevention of muscle pain, constipation, osteoporosis, caries and toxicosis. In addition, this trace element protects the expectant mother from stress and nervous overload.
Vitamin E
This vitamin is involved in the process of tissue respiration, it helps oxygen to penetrate into every cell of the body. At the same time, vitamin E is an excellent antioxidant: it protects cells from the formation of free radicals that can provoke various diseases. This protective function is especially important at the stage of embryo formation. In addition, vitamin E helps to normalize the hormonal balance of the body. In the early stages, it participates in the formation of the placenta, and also protects against abortion. The dose of vitamin E during pregnancy is 15 mg.
Vitamin E is found in vegetable oils, not less than this vitamin in lettuce, tomatoes, rose hips, parsley, spinach and peas. Some vitamin E is found in meat, eggs and milk.
Magnesium
Magnesium is involved in all metabolic processes, helps to cope with stress, normalizes the functioning of the cardiovascular system and blood pressure, keeps blood vessels in good shape.
Due to a lack of magnesium in the body, cramps in the muscles (usually in the calves) may appear. And since the uterus is also a muscular organ, with a lack of magnesium during pregnancy during gestation, the excitability of the myometrium increases, which leads to active uterine contractions. Therefore, with hypertension and the threat of abortion, magnesium is often prescribed.
Magnesium is found in whole grains and whole grain breads, figs, almonds, seeds, dark green vegetables and bananas.
iodine
Pregnant women are usually prescribed iodine in the first trimester. Up to 16 weeks of pregnancy, the development of the child and the laying of all its organs and systems are "under the protection" of the mother's thyroid gland. And if a woman has little iodine, then this means that some system or organ of the baby may suffer. And even when the child’s own thyroid gland is formed and starts working, she can still take iodine only from the mother’s body.
Its daily dose is 250 mg per day.
Iodine is most easily obtained from seafood and sea or iodized salt. A lot of iodine is found in sea fish, seaweed, squid, persimmon, feijoa, dates, dried figs, dairy products and meat. However, iodine is destroyed by temperature effects, which means that after heat treatment, the amount of iodine in the products decreases sharply.
Iron
Iron is needed primarily to prevent anemia. After all, it is part of hemoglobin, which carries oxygen throughout the body of the mother and child. In addition, iron is involved in protein synthesis, which is involved in the formation of muscle tissue. And iron deficiency can lead to increased uterine tone. The average daily dosage of iron is 30–60 mg. In some cases, if the woman's iron supply was initially reduced, the dosage may be higher.
Iron is found in meat, especially in veal, turkey, hare, pork and beef. There is iron in plant foods, but from there it is absorbed much worse.
Iron is best absorbed when taken together with vitamin C.
If a pregnant woman eats properly and varied, eats a lot of fruits and vegetables, then she may not need an additional complex of vitamins for pregnant women. It may be necessary to drink some vitamins separately, but this should be determined by the doctor. If, before pregnancy, a woman had signs of vitamin deficiency, she eats incorrectly or poorly, then multivitamins cannot be dispensed with.
Inset
Vitamin B 9 (folic acid) found in animal liver, spinach, asparagus, lentils, Brussels sprouts, beans and wholemeal flour. However, it is absorbed very poorly from food, no more than 50%. That is why it is prescribed to almost all pregnant women
At one time, our body will not be able to absorb more than 500 mg of calcium. Therefore, you should not try to get the entire daily norm of this trace element in one meal. Try to eat foods containing calcium in small portions several times a day
To increase magnesium concentration in tissues, vitamin B 6 (pyridoxine) is needed, which facilitates its absorption and acts as a conductor of magnesium into the cell.
Therefore, magnesium and vitamin B 6 are often prescribed together.
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What vitamins do you need during pregnancy
During pregnancy, a woman's body changes and requires much more vitamins and microelements than during normal times. The hormonal background and blood composition are changing, due to the development of the baby, you need to get twice as much iron and folic acid, 50% more calcium and zinc, and B vitamins - more by a third.
Pregnancy planning vitamins
Vitamin deficiencies are not so acute in Russia - as a rule, the average person on a normal diet has enough vitamins from food, however, when it comes to a pregnant woman, supplementation will simply be inevitable.
The most essential vitamin in preparation for pregnancy is B9 (folic acid). He is responsible for the development of the nervous system of the child. Folic acid during pregnancy should be taken up to the 12th week. The daily dose is normally 400 mcg. A lack of folic acid during the first trimester can cause underdevelopment of the baby's brain.
Early Pregnancy Vitamins
Different diets and vitamins are required for different stages of pregnancy. Your obstetrician-gynecologist should provide you with detailed information. As mentioned above, the most essential vitamin in early pregnancy is folic acid. But do not forget about other elements.
- Vitamin A during pregnancy. Retinol is essential for the mother during the first and third trimesters.
Its dose should not exceed 1400 mgc per day, since an overdose may interfere with the development of fetal tissues. - Vitamin E during pregnancy. Tocopherol is needed not only by itself, but also as a substance that helps the body absorb vitamin A. A lack of tocopherol leads to a constant feeling of weakness, and the baby may have problems with the development of vision. In addition, vitamin E during pregnancy plays a useful role as an antioxidant. Too much leads to heart problems.
- Vitamin D during pregnancy. This vitamin is needed by the mother's body for the synthesis of certain hormones. It also helps in the absorption of calcium.
- Vitamin B6. This is one of the most important components during pregnancy. The need for it increases by a third compared to the period before conception. B6 is responsible for the synthesis of amino acids and proteins that serve as building blocks for the fetus.
Also, a sufficient amount of vitamin in the body reduces the frequency and severity of toxicosis during the first and second trimesters.
To choose the right diet, taking into account the needs of the body and tell you how to take vitamins, you should have a personal obstetrician-gynecologist at the consultation on the pregnancy management program. In the Medicenter, such a program (which includes consultations, examinations and tests) is divided into trimesters.
Multivitamins during pregnancy
In any pharmacy you can find a lot of multivitamin complexes, which contain all the necessary elements. Is there a difference between them, and which one should I choose? This is not an easy question, and your doctor should help resolve it. Most often, it is recommended to take the Vitrum complex during pregnancy, so this is one of the few drugs where dosages are selected specifically for the period of perinatal development of the baby.
Hypovitaminosis during pregnancy
Vitamin deficiency during pregnancy can affect the health of mother and child in different ways.
