The Role of Vitamin C in a Healthy Pregnancy

Taking care of a growing child for nine months during pregnancy can be physically demanding.

Maintaining a healthy diet and ensuring you’re taking the right amounts of vitamins and nutrients before, during, and after delivery is essential for your well-being.

Vitamin C is one nutrient you shouldn't overlook during pregnancy. It’s a water-soluble, powerful antioxidant that should be consumed daily to help boost your immunity, support your baby’s development, and possibly reduce the risk of cardiovascular disease and certain cancers.

In this article, we’ll walk you through a complete guide on the importance of vitamin C during pregnancy.

Why Is Vitamin C Vital During Pregnancy?

Vitamin C, also known as ascorbic acid, is vital for the growth and development of the mother and the baby. It also helps in preventing genetic defects.

Here are some key benefits of vitamin C during pregnancy:

• Supports the Immune System:

Vitamin C helps maintain a healthy immune system and functions as an antioxidant, defending the body against infections and protecting cells from pollutants and free radical damage. The buildup of free radicals can lead to health issues such as cancer, heart disease, and arthritis.

• Promotes Collagen Production:

Both your body and your baby’s body need vitamin C daily to produce collagen - a protein essential for bone growth, healthy skin, cartilage, tendons, and tissue repair.

• Enhances Iron Absorption:

Vitamin C helps the body absorb iron more effectively. Research shows that taking 100 mg of vitamin C can improve iron absorption by up to 67%. Iron is crucial for maintaining normal haemoglobin levels and preventing anaemia, especially during the second and third trimesters when iron needs to increase.

• Supports Fetal Development:

Ascorbic acid is essential for proper fetal development. It helps strengthen the blood vessels in the placenta, increases oxygen supply to the baby, and may reduce the risk of placental abruption.

• Needs Daily Replenishment:

Because vitamin C is water-soluble, the body cannot store it. Therefore, it’s important to consume it daily to support a healthy pregnancy.

• Eases Constipation:

Hormonal changes in early pregnancy can lead to constipation. Taking ascorbic acid during pregnancy is known to help with constipation and facilitate bowel movements.

• Improves Skin Elasticity:

Using vitamin C-enriched creams or supplements may improve skin elasticity, helping to reduce stretch marks during pregnancy.

• Reduces Stress:

Regular intake of vitamin C may help reduce stress levels in both pregnant and non-pregnant individuals.

• Lowers Blood Pressure:

As a natural diuretic, vitamin C helps the kidneys excrete excess water and sodium. It also relaxes blood vessel walls, which can contribute to lower blood pressure.

How Much Vitamin C Do Pregnant Women Need?

Vitamin C is safe to consume during pregnancy, and your body requires more of it than when you’re not pregnant. Breastfeeding mothers need even higher amounts to support their health and their baby’s development.

Pregnant women aged 18 and under should consume 80 mg of vitamin C per day, while those aged 19 and older should consume 85 mg daily*. Breastfeeding mothers should increase their intake to 120 mg per day* . To meet these requirements, incorporate vitamin C-rich fruits and vegetables into your diet. These can include oranges, strawberries, bell peppers, and broccoli.

Although vitamin C is water-soluble and excess amounts are typically excreted, it's still important not to overconsume it during pregnancy. High doses can cause stomach upset, diarrhoea, nausea, and other health issues* .

READ: Essential Nutrition for a Healthy Pregnancy (Day by Day).

What Foods Contain Vitamin C?

Citrus fruits are the most abundant sources of vitamin C, but this essential nutrient is also found in other fruits and vegetables. Remember that cooking can reduce vitamin C content, so try to include some raw vitamin C-rich foods in your daily diet.

Best sources of vitamin C and their approximate quantities:

• Impaired Brain Development:

A lack of vitamin C during early pregnancy can hinder the optimal development of the foetus's brain, possibly affecting the hippocampus, which is responsible for learning and memory.

• Skin and Hair Issues:

Vitamin C deficiency can result in rough, dry skin, slow wound and bruise healing, and brittle hair.

• Bleeding and Vascular Problems:

Insufficient vitamin C may lead to bleeding gums and damage to the capillary veins (tiny blood vessels) beneath the skin. If this condition persists, scurvy can develop.

READ:  Natural and Easy: 10 Ways to Confirm Pregnancy at Home

Can a Pregnant Woman Take Vitamin C Supplements?

Typically, taking a separate vitamin C supplement is not necessary, as you can easily meet your daily vitamin C needs through various sources, such as fruits, vegetables, and prenatal supplements.

However, while rare, taking too much vitamin C through supplements can lead to side effects. Excessive intake can cause issues like abdominal cramps, nausea, and diarrhoea. In some cases, consistently taking high doses of vitamin C can result in kidney stones, elevated uric acid levels, vitamin B12 depletion, genetic mutations, and excess iron*.

If you are considering taking vitamin C supplements during pregnancy, it's important to consult with your doctor to ensure you're meeting your needs without overdoing it.

Is Vitamin C Good for Pregnancy: Take Away

Vitamin C is essential for a healthy pregnancy, supporting the growth and development of the unborn baby, and may also help reduce the risk of genetic defects.

However, it’s important to consume it in the right amounts. Both a deficiency and an excessive intake of vitamin C can be harmful during pregnancy.

Consulting a doctor can help you understand how much vitamin C your body needs and how to obtain it safely.