Vitamin C in Your Pregnancy Diet: Why It’s Essential

Vitamin C is a crucial nutrient during pregnancy, supporting your baby’s development while helping maintain your overall health. From aiding the absorption of iron to boosting your immune system, getting enough vitamin C is essential.

Benefits of Vitamin C During Pregnancy

1. Helps Form Baby’s Tissues
   Vitamin C is vital for your baby’s growth, particularly for the development of skin, bones, and blood vessels. It also plays a key role in producing collagen, which is essential for building connective tissue​.
2. Boosts Immune System
   Pregnancy can strain your immune system. Vitamin C helps your body fight off infections and stay healthy.
3. Improves Iron Absorption
   Vitamin C enhances the absorption of non-heme iron (the type found in plant-based foods), reducing your risk of anemia during pregnancy​.

How Much Vitamin C Do You Need?

Pregnant women should aim for about 85 milligrams (mg) of vitamin C daily. If you are breastfeeding, this amount increases to 120 mg per day.

Best Food Sources of Vitamin C

You can easily get vitamin C from a balanced diet. Great sources include:

• Citrus fruits: Oranges, grapefruits, lemons, and limes
• Berries: Strawberries and blueberries
• Vegetables: Bell peppers, broccoli, tomatoes, and Brussels sprouts
• Other fruits: Kiwi, mango, and cantaloupe

Tip: Cooking can reduce vitamin C content, so try to eat these foods raw or lightly cooked when possible​.

Can You Take Too Much Vitamin C?

While vitamin C is water-soluble and excess amounts are flushed out of your body, taking more than 2,000 mg daily can lead to side effects like stomach pain or diarrhea. Stick to dietary sources and prenatal vitamins unless your doctor recommends supplements.

Vitamin C is essential for your baby’s development and your overall health during pregnancy. Focus on a diet rich in fruits and vegetables to meet your needs naturally. If you’re unsure about supplements, consult your healthcare provider for guidance.