Vitamin C is known as L-ascorbic acid and ascorbate. Our bodies aren’t able to produce vitamin C on their own, so we have to ensure a steady supply through a proper diet. Improving iron absorption in the digestive tract, protecting against free radicals in the body, reducing oxidative DNA damage, and lowering the oxidation of LDL cholesterol are just a few of the many functions of vitamin C that highlight its important role in our bodies. Vitamin C also acts as an antioxidant, both on its own and in combination with vitamin E, protecting our bodies from free radicals. It’s also essential for collagen synthesis and thus for all our soft tissues—gums, blood vessels, skin, and bones. It is also required for the normal functioning of the brain and nervous system.
A Cochrane review included 29 trials involving more than 24,000 pregnant women from 17 different countries. Four trials did not contribute results to the review.
The most common daily dose of vitamin C was 1000 mg, used in 15 studies. The results showed that routine vitamin C supplementation during pregnancy, either alone or in combination with other supplements (mainly vitamin E), did not improve pregnancy complications. The finding that there were 36% fewer placental abruptions (eight studies, more than 15,700 women) cannot be attributed to vitamin C supplementation alone, as many women took vitamin C in combination with vitamin E. The same applies to PPROM and PROM (premature rupture of membranes—meaning the leaking of amniotic fluid before 37 weeks and also at term). Thus, the authors conclude that vitamin C cannot be linked to a lower chance of pre-eclampsia, preterm birth, or reduced morbidity. However, further research is needed on the role of vitamin C in abruptions and PROMs.
* NRV is the nutrient reference value for adults, based on reference values for food labeling. For vitamin C, it is 80 mg.
Why take vitamin C during pregnancy?
- Vitamin C is very important for those taking iron supplements, as it affects iron absorption. With 200–500 mg of vitamin C per day, iron absorption doubles.
- Vitamin C supplementation is also important for preventing oxidative stress. It is an antioxidant.
- It helps wounds heal faster.
- It plays a role in collagen production.
- It’s important for a healthy immune system.
- It contributes to the regeneration of the reduced form of vitamin E.
- It helps reduce tiredness and fatigue.
Vitamin C absorption takes place in the small intestine. Smaller doses of vitamin C are absorbed almost completely, while the absorption of vitamin C at doses higher than 200 mg can be less than 20%. Vitamin C is absorbed into the body about three hours after ingestion. The highest concentrations of vitamin C in the body are found in white blood cells, the adrenal gland, the brain, and the pituitary gland. Almost all vitamin C is excreted in the urine, which is why regular intake is important. Excess vitamin C is generally excreted in the urine. Doses of vitamin C larger than 2000 mg can irritate the stomach and intestines, cause kidney stones, and interfere with copper levels in the body.
NIJZ recommends a daily RDA of 110 mg of vitamin C for pregnant women from the 4th month of pregnancy onwards and 150 mg daily for breastfeeding mothers.
Pregnant women need a bit more daily—110 mg per day—as plasma concentration decreases due to hemodilution and active transfer to the fetus. In breastfeeding women, vitamin C is excreted into breast milk. Source
You can cover the minimum requirement for this vitamin with, for example, about 100 g of broccoli or 150 g of cabbage, 200 g of spinach, or two medium-sized oranges. Don’t worry about exceeding the minimum recommended amounts, as your body is capable of excreting the excess on its own. Vitamin C is found in significant amounts in cabbage, spinach, citrus fruits, kiwi, peppers, blackcurrants, tomatoes, gooseberries, fennel, potatoes, bananas, and kale.
Vitamin C is among the least stable vitamins if food is handled incorrectly. With vitamin C, it’s definitely important to keep in mind that it’s extremely sensitive to external factors. Its amount in food can decrease drastically with improper storage and improper food preparation and processing. Vitamin C is a water-soluble vitamin and is particularly sensitive to heat (above 10°C), light, and oxygen. Eat more raw than processed vegetables and fruit that are locally grown and properly stored until use. Excessive heat treatment can cause a loss of up to half of the original vitamin C content, and boiling in water can lose even more! So, be careful not to overcook food when preparing meals, at least when it’s not really necessary. Cutting, peeling, and similar mechanical processing also significantly reduce the vitamin content in food. Given this fact, cut vegetables and fruit into larger pieces just before use (e.g., vegetable soup) or consumption (e.g., salad). Avoid grinding and pureeing, or at least make sure to consume such purees and juices immediately after preparation.
Smokers are a special group, with needs of 150 mg of vitamin C daily. Pregnant smokers who took VITAMIN C supplements had healthier babies than those pregnant smokers who didn’t. In any case, smoking during pregnancy and breastfeeding is NOT RECOMMENDED! Daily needs can also be increased by intense physical activity, high ambient temperatures, infections, and injuries.
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