Vitamin C, also known as ascorbic acid, is a nutrient that plays a fundamental role in many biological processes and overall health. It is particularly important for forming connective tissues and supporting a healthy pregnancy. As a water-soluble vitamin, it is not stored in the body and must be consumed regularly through diet.
How Vitamin C Builds Collagen
Collagen is the most abundant protein in the human body, serving as a primary structural component for various tissues, including skin, bones, tendons, ligaments, and blood vessels. It provides strength and elasticity, holding these structures together. Proper collagen formation maintains tissue integrity and function.
Vitamin C is a cofactor for specific enzymes, prolyl hydroxylase and lysyl hydroxylase, which are important for collagen synthesis. These enzymes facilitate the hydroxylation of amino acid side chains within collagen molecules, enabling collagen to form its stable triple-helix structure. Without adequate vitamin C, collagen cannot be properly cross-linked or stabilized, leading to weak and dysfunctional connective tissues.
Vitamin C also acts as an antioxidant, protecting existing collagen from oxidative damage. It stimulates the production of fibroblasts, the cells responsible for making collagen.
Why Vitamin C is Important During Pregnancy
During pregnancy, the demand for vitamin C increases due to its roles in both maternal and fetal health. It supports the mother’s immune system, helping prevent infections and illnesses that could complicate pregnancy.
Vitamin C also aids in the absorption of non-heme iron, found in plant sources. Adequate iron absorption is important during pregnancy to prevent iron-deficiency anemia, a common condition that can affect both mother and baby.
Vitamin C also acts as an antioxidant, helping protect cells from oxidative stress. This protective function contributes to the healthy development of fetal tissues, including skin, bones, cartilage, and tendons, and supports the proper functioning of the placenta.
The Connection Between Vitamin C Deficiency and Preterm Birth
Inadequate vitamin C intake during pregnancy can increase the risk of preterm birth, particularly through its impact on fetal membranes. The fetal membranes, such as the amniotic sac, rely on collagen for their structural integrity and mechanical strength. A vitamin C deficiency impairs collagen synthesis, leading to weakened membranes.
This weakening can increase the risk of premature rupture of membranes (PROM), where the amniotic sac breaks before the onset of labor and before 37 weeks of gestation. Studies indicate that premature ruptured membranes often have less collagen content, and some research suggests lower vitamin C levels in the serum and amniotic fluid of women experiencing PROM. Additionally, vitamin C’s antioxidant properties are important in counteracting oxidative stress and inflammation, factors that can contribute to preterm labor.
Getting Enough Vitamin C
Ensuring adequate vitamin C intake during pregnancy is achievable through a balanced diet rich in fruits and vegetables. Quick heating methods or eating foods raw can help preserve the vitamin, as it can be destroyed by heat and light.
Excellent dietary sources include:
Citrus fruits like oranges and grapefruits
Bell peppers (which contain more vitamin C than oranges)
Strawberries
Kiwi
Broccoli
Tomatoes
The recommended daily allowance (RDA) for pregnant individuals aged 19 and older is 85 milligrams (mg) per day, while those 18 and younger should aim for 80 mg daily. For most pregnant women, a separate vitamin C supplement is not necessary, as these amounts can be met through diet and a standard prenatal vitamin. If concerns arise about dietary intake, it is advisable to consult a healthcare provider to discuss individual needs and whether supplementation might be considered. The upper safe limit for daily vitamin C intake during pregnancy is considered to be 2,000 mg for women 19 and over, and 1,800 mg for those 18 and younger.