Pregnancy requires a strong immune system and collagen development for tendons, bones, and skin, both of which Vitamin C helps with. To achieve your Vitamin C requirements during this time, include citrus fruits and other nutrient-dense fruits and vegetables in your diet. Given that enough Vitamin C levels can be easily obtained via a well-balanced diet and prenatal vitamins, extra Vitamin C supplements may be unnecessary.
Why you need vitamin C during pregnancy
Daily intake of vitamin C is crucial for both you and your baby, as it plays a key role in producing collagen, a structural protein vital for cartilage, tendons, bones, and skin. This essential nutrient is also pivotal in maintaining a robust immune system.
Referred to as ascorbic acid, vitamin C is indispensable for various bodily functions such as tissue repair, wound healing, bone growth, and healthy skin. Acting as an antioxidant, it aids in protecting cells from damage and supports the body in fighting infections. Additionally, vitamin C facilitates the absorption of iron, particularly from vegetarian sources.
Manifestations of a vitamin C deficiency include fatigue, gum inflammation, delayed wound healing, increased susceptibility to bruises, and dry skin.
How much vitamin C do pregnant women need?
During pregnancy, the requirement for vitamin C is higher compared to non-pregnant women, and breastfeeding women have an even greater need. The recommended daily intake is as follows:
- Pregnant women aged 18 and younger: 80 milligrams (mg) per day
- Pregnant women aged 19 and older: 85 mg per day
For breastfeeding women:
- Ages 18 and younger: 115 mg per day
- Ages 19 and older: 120 mg per day
As for nonpregnant women:
- Ages 18 and younger: 65 mg per day
- Ages 19 and older: 75 mg per day
Best foods with vitamin C during pregnancy
When considering sources of vitamin C, citrus fruits may immediately come to mind due to their high content, but it’s important to note that leafy greens and various other fruits and vegetables also serve as excellent providers. Opt for fresh foods as your vitamin C source, as heat can diminish the vitamin’s potency. Additionally, be aware that some cereals and juices are fortified with vitamin C.
Vitamin C plays a crucial role in enhancing iron absorption from other foods, a particularly significant consideration during pregnancy when iron needs are elevated and can be challenging to meet. Hence, incorporating a vitamin C-rich food with each meal is advisable, especially when consuming vegetarian iron sources like beans, where vitamin C can boost iron absorption by up to six times.
Here are examples of foods rich in vitamin C:
- 6 ounces of orange juice: 93 mg
- 6 ounces of grapefruit juice: 70 mg
- One medium kiwi: 64 mg
- 1/2 cup of raw, sweet green bell pepper: 60 mg
- 1/2 cup of cooked broccoli: 51 mg
- 1/2 cup of sliced strawberries: 49 mg
- 1/2 medium grapefruit: 39 mg
- One medium baked potato: 17 mg
- One medium raw tomato: 17 mg
- 1 cup of cooked spinach: 9 mg
Do you need a vitamin C supplement during pregnancy?
Typically, there’s no requirement for an additional supplement. Meeting your vitamin C needs can be effortlessly accomplished through a diet rich in fruits and vegetables, supplemented by the vitamin C present in prenatal vitamins.
Caution should be exercised against consuming high doses of vitamin C during pregnancy. The established safe daily limit is 1800 mg for women aged 18 and younger, and 2000 mg for women aged 19 and over. Excessive intake of vitamin C may lead to stomach discomfort, and further research is essential to comprehend the potential impact of these supplements on pregnancy outcomes.
