Vitamin C is a water-soluble vitamin and powerful antioxidant that is essential whether or not you're pregnant. Although it's a well-known immunity booster, vitamin C also plays an important role in your baby's development and may even reduce your risk of developing cardiovascular disease and certain cancers.
With all of these benefits in mind, you may be wondering if you should take a vitamin C supplement during pregnancy — especially if you’re hoping to strengthen your immune system during cold and flu season.
Here, your complete guide to vitamin C, including how much moms-to-be need and the C-rich foods that can do your body (and baby) good.
Why is vitamin C important during pregnancy?
Vitamin C, also known as L-ascorbic acid, is a water-soluble vitamin you need every single day, and pregnancy is no exception. The human body can't store vitamin C, so you need a fresh supply from your diet daily.
During pregnancy, vitamin C is vital for both mom and baby. You need it for tissue repair and wound healing, and it helps your baby's bones and teeth develop, too. Vitamin C also aids in the body’s production of collagen, helps bolster immunity and, on top of it all, improves your ability to absorb iron.
Some studies link low blood levels of vitamin C during pregnancy to preeclampsia, which is why it's extra important to make sure you're consuming enough when you're expecting.
How much vitamin C do pregnant women need?
Pregnant women who are 19 and older should aim for about 85 milligrams (mg) of vitamin C daily. To put this into perspective, a 6-ounce glass of OJ plus 1 cup strawberries will deliver more than double your daily dose of vitamin C. Aim to incorporate three servings of vitamin C-rich fruits and veggies per day, and you’ll be well on your way.
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Best vitamin C-rich foods for pregnant women
When you hear "vitamin C," you likely think of oranges — but you can also look beyond the citrus fruit and its juice to the many other tasty C-rich fruits and vegetables. Keep in mind that vitamin C doesn't hold up as well when cooked, so try to eat some of your C foods raw each day.
Here are a few healthy foods to help you get your fill:
- Red bell pepper: 95 mg per ½ cup raw
- Orange juice: 93 mg per ¾ cup
- Orange: 70 mg per medium fruit
- Grapefruit juice: 70 mg per ¾ cup
- Kiwi: 64 mg per medium fruit
- Green bell pepper: 60 mg per ½ cup raw
- Broccoli: 51 mg per ½ cup cooked
- Strawberries: 49 mg per ½ cup sliced
- Brussels sprouts: 48 mg per ½ cup cooked
- Grapefruit: 39 mg per half medium fruit
Vitamin C helps the body absorb iron, so it's smart to eat C-rich foods alongside those that contain iron, such as chicken with red bell peppers or fish with Brussels sprouts.
Can you take vitamin C supplements during pregnancy?
You might be wondering if it's safe — or necessary — to take vitamin C supplements while pregnant, especially if you're hoping to boost your immunity during cold and flu season. However, for most pregnant women, it's relatively easy to get the recommended amounts of vitamin C through diet and a good prenatal vitamin.
The latest research on taking vitamin C while pregnant is mixed and limited, and the World Health Organization (WHO) does not recommend adding an additional vitamin C supplement to your prenatal. If you're concerned that you're getting enough vitamin C through diet, ask your practitioner if a vitamin C supplement is right for you.
The bottom line? Eating a healthy, well-balanced diet with plenty of C-rich foods and taking a prenatal vitamin should more than cover your bases.
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