Vitamin C, also known as ascorbic acid, is a water-soluble nutrient with various functions in the body. During pregnancy, the body’s nutritional demands increase to support both the pregnant person and the developing baby. This heightened need for Vitamin C contributes to healthy growth and development.
Vitamin C’s Role in a Healthy Pregnancy
Vitamin C performs many beneficial functions during pregnancy, supporting the health of both the pregnant individual and the developing fetus. One primary role involves collagen production, a structural protein that forms components of cartilage, tendons, bones, and skin. This protein is important for the baby’s growth and structural integrity.
Vitamin C also enhances the immune system, helping the body fight infections. It protects cells from damage through its antioxidant properties, which is important for maintaining cellular health and reducing complications.
Another significant function of Vitamin C during pregnancy is improving iron absorption. Iron is necessary for maintaining healthy hemoglobin levels and preventing anemia, especially as blood volume increases. By aiding non-heme iron absorption from plant sources, Vitamin C supports the pregnant person’s iron status and helps build the baby’s iron stores for early development. Some studies also suggest adequate Vitamin C intake may contribute to placental health by strengthening blood vessels and increasing oxygen supply to the baby, potentially reducing the risk of placental abruption.
Establishing the Right Daily Amount
The recommended daily intake of Vitamin C increases during pregnancy to meet the needs of both the pregnant individual and the growing baby. For pregnant individuals aged 19 and older, the general recommendation is about 85 milligrams (mg) per day. For those aged 18 and younger, the recommendation is slightly lower, at 80 mg per day.
These guidelines represent the amount considered adequate for most pregnant individuals. However, individual nutritional needs can vary based on factors such as overall health and dietary habits. Pregnancy increases Vitamin C requirements due to hemodilution, active transfer to the fetus, and enhanced metabolic demands.
Obtaining Vitamin C
Vitamin C can primarily be achieved through dietary sources, particularly fresh fruits and vegetables.
Citrus fruits, such as oranges
Leafy greens
Berries
Bell peppers
Kiwi
Choosing fresh foods is beneficial because heat can destroy Vitamin C. Including a variety of these foods daily helps ensure a steady supply, as the human body does not store it. Pairing Vitamin C-rich foods with iron sources can further enhance iron absorption. While dietary intake is often sufficient, some individuals might consider supplements. Discussing any supplement use with a healthcare provider is important to determine the appropriate dosage, as a healthy diet combined with a prenatal vitamin can generally cover needs.
Understanding Intake Imbalances
Maintaining appropriate Vitamin C intake during pregnancy is important, as both insufficient and excessive amounts can have consequences. A deficiency can manifest through symptoms such as fatigue, gum inflammation, slow-healing wounds, bruises, and dry skin. Prolonged low levels can also impact fetal brain development, specifically the hippocampus, which is involved in memory. Maternal Vitamin C deficiency during pregnancy has been shown to result in transient fetal and placental growth retardation in animal studies.
Conversely, consuming excessively high doses of Vitamin C, particularly through over-supplementation, can also lead to issues. While water-soluble, very large doses can sometimes cause gastrointestinal discomfort, such as stomach irritation, diarrhea, and nausea. The maximum daily amount considered safe is 1800 mg for women 18 and younger and 2000 mg for women 19 and over. The World Health Organization generally does not recommend additional Vitamin C supplementation beyond a prenatal vitamin. It is always advisable to consult with a healthcare professional regarding any concerns about Vitamin C intake to ensure a balanced approach.