Vitamin C is known as L-ascorbic acid and ascorbate. Our body is not able to produce vitamin C on its own, so we must constantly supply it through proper dietary choices. Improving iron absorption in the digestive tract, protecting against free radicals in the body, reducing oxidative DNA damage, and reducing LDL cholesterol oxidation are just some of the many functions of vitamin C that demonstrate its important role in our body. Vitamin C also acts as an antioxidant, both independently and in combination with vitamin E, thus protecting our body from free radicals. It is also important for collagen synthesis and therefore for all our soft tissues—gums, blood vessels, skin, and bones. It is also necessary for normal brain and nervous system function.
The Cochrane review includes 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 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 (rupture of membranes—meaning leakage of amniotic fluid before 37 weeks and at term). Thus, the authors conclude that vitamin C cannot be associated with a lower risk of preeclampsia, preterm birth, or reduced morbidity. However, further research is needed on the role of vitamin C in abruptions and PROMs.
* RDA is the recommended daily intake for adults, based on reference values for food labeling. For vitamin C, it is 80 mg.
Why Take Vitamin C in 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 promotes faster wound healing.
- It participates in collagen formation.
- Important for a healthy immune system.
- Contributes to the regeneration of the reduced form of vitamin E.
- Contributes to reducing fatigue and exhaustion.
Vitamin C absorption occurs in the small intestine. Smaller doses of vitamin C are absorbed almost completely, while absorption of vitamin C at doses higher than 200 mg can be less than 20%. Vitamin C is absorbed into the body approximately three hours after consumption. 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 urine, which is why regular intake is important. We generally excrete excess vitamin C in urine. Doses of vitamin C greater than 2000 mg can irritate the stomach and intestines, cause kidney stones, and disrupt copper status in the body.
NIJZ recommends an RDA of 110 mg of vitamin C daily for pregnant women from the 4th month of pregnancy onward and 150 mg daily for breastfeeding mothers.
Pregnant women need slightly 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 in breast milk. Source
We will meet the minimum requirement for this vitamin with, for example, approximately 10 dag of broccoli or 15 dag of cabbage, 20 dag of spinach, or two medium-sized oranges. Exceeding the minimum recommended amounts should not worry us, as our body is able to excrete excess amounts of the vitamin on its own. Vitamin C is found in significant quantities in cabbage, spinach, citrus fruits, kiwi, peppers, black currants, tomatoes, gooseberries, parsley, potatoes, bananas, and kale.
Vitamin C is among the least stable vitamins when food is handled improperly. With vitamin C, it is certainly necessary to consider that it is extremely sensitive to external factors. Its quantity in food can be drastically reduced by improper food storage and improper food preparation and processing. Vitamin C is a water-soluble vitamin and is sensitive primarily to heat (above 10°C), light, and oxygen. Let’s consume more raw than processed vegetables and fruits that are locally grown and properly stored until use. With excessive heat treatment, up to half of the original vitamin C content can be lost from food, and with boiling in water, even more! Therefore, be careful not to overcook food when preparing meals, at least when it is not really necessary. Cutting, peeling, and similar mechanical processing also greatly reduce the vitamin content in food. Taking this fact into account, we cut vegetables and fruit into larger pieces just before use (e.g., vegetable soup) or consumption (e.g., salad). Let’s avoid grinding and pureeing, or at least make sure we consume such purees and juices immediately after preparation.
A special group is smokers, who need 150 mg of vitamin C daily. Pregnant smokers who supplemented with VITAMIN C had healthier children than those pregnant smokers who did not. However, smoking during pregnancy and breastfeeding is STRONGLY DISCOURAGED! Daily needs can also be increased by intense physical activity, high ambient temperature, infections, and injuries.
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