You need 85 milligrams of vitamin C daily while pregnant — and if you're eating a healthy diet that includes plenty of vitamin-C-rich foods, you're probably already getting enough. Still, it's important to make sure you meet your daily recommended intake. Vitamin C plays a key role in your baby's development and supports your immune system.
Here's your complete guide to vitamin C during pregnancy, including why it's important, how much you need, and the C-rich foods that can help you get enough.
Why is vitamin C important during pregnancy?
During pregnancy, vitamin C supports:
- Your baby's bone development
- Your baby's tooth development
- Tissue repair and wound healing
- Your body's production of collagen
- Immunity
- Iron absorption
Some studies link low blood levels of vitamin C during pregnancy to preeclampsia, which is why it's especially important to get enough when you're expecting.
Because vitamin C is a water-soluble vitamin, your human body can't store it. That means you need a fresh supply from your diet every day.
How much vitamin C do pregnant women need?
Pregnant women ages 19 and older should aim for about 85 milligrams (mg) of vitamin C daily.
To put this into perspective, a 6-ounce glass of orange juice plus 1 cup of strawberries will deliver more than double your daily dose of vitamin C. Aim to include about three servings of vitamin C-rich fruits and veggies per day, and you'll likely meet your goal.
Staying on top of pregnancy nutrition can feel like a full-time job some days. Download the What to Expect app for week-by-week pregnancy guidance, symptom tracking, and expert-backed tips that actually fit real life.
What are the best vitamin C-rich foods for pregnant women?
When you hear "vitamin C," you likely think of oranges — but citrus isn't your only option. Plenty of fruits and vegetables are rich in vitamin C. Keep in mind that vitamin C breaks down with heat, so try to eat some vitamin-C rich foods raw each day when possible.
Here are a few healthy options:
- 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 also helps the body absorb iron, so it's smart to pair vitamin C-rich foods with iron-rich foods, such as chicken with red bell peppers or fish with Brussels sprouts.
"I've been craving peppers and cottage cheese this pregnancy, so it's been an easy way to get vitamin C," says What to Expect Community member HaleyBroadski21.
Should I take vitamin C supplements during pregnancy?
It's probably not necessary to take a vitamin C supplement. But you might be wondering if it's safe, 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 a healthy diet and a good prenatal vitamin.
"I don't use vitamin C supplements, but I make sure to eat a balanced diet full of fruits and vegetables," says Community mom Amber0608.
Research on taking vitamin C while pregnant is mixed, and the World Health Organization (WHO) does not recommend adding a separate vitamin C supplement to your prenatal vitamin. If you're concerned about your intake, ask your practitioner if a vitamin C supplement makes sense for you.
The bottom line? Eating a healthy, well-balanced diet with plenty of vitamin C-rich foods and taking a prenatal vitamin should more than cover your needs.
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