Is it safe to take vitamin C during pregnancy? Yes, although it's not a good idea to take megadoses of vitamin C when you're pregnant. There's some limited evidence that taking too much vitamin C in the form of supplements during pregnancy may increase the risk of preterm birth. Excessive vitamin C can also upset your stomach.The recommended daily amount of vitamin C during pregnancy is 85 milligrams (mg) per day for women age 19 and older, and 80 mg for women ages 14 to 18. The maximum daily amount that's considered safe for women in these same age groups is 2,000 mg and 1,800 mg respectively.Your best bet is to eat a variety of fruits and vegetables every day, including at least one food rich in vitamin C. Good sources of vitamin C include orange juice, kiwis, red peppers, and strawberries.And if you're taking a prenatal vitamin, you're probably getting plenty of vitamin C, so there's no need to take a supplement.2013. Vitamin C (ascorbic acid) drugs and supplements. /drugs-supplements/vitamin-c/dosing/hrb-20060322 [Accessed June 2016]ODS.
2016. Vitamin C. Office of Dietary Supplements. http://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/#h8 [Accessed June 2016]Rumbold A, Crowther CA. 2010. Vitamin C supplementation in pregnancy. What physical activities are safe for me and my baby during pregnancy? See all pregnancy, parenting, and birth videosRose hips may work with vitamin C to help prevent arthritis. Vitamin C supplements reportedly prevent you from contracting the common cold virus, although this remains a contentious issue. Vitamin C, or ascorbic acid, is an essential nutrient, however. It plays an important role as a cofactor in the structural formation of your connective tissues, including the cartilage in the joints between your bones. Rose hips may help your vitamin C supplement to prevent joint diseases such as arthritis. Vitamin C and Colds The recommended dietary allowance for vitamin C is 90 milligrams per day for adult men and 75 milligrams per day for adult women. An optimal intake is about 400 milligrams per day, according to the Linus Pauling Institute.
If you are not taking a vitamin C supplement, 500 milligrams per day will elevate your blood levels, and you may experience fewer colds. Together with zinc, vitamin C may also lead to less severe colds and colds of shorter duration due to its immune-enhancing effects, according to a 2006 study in the "Annals of Nutrition & Metabolism." Connective Tissue Collagen Vitamin C deficiency produces a disease called scurvy, which results from a defect in the structure of a fibrous connective tissue protein in your body called collagen. Vitamin C is needed as an antioxidant and cofactor for an enzyme that makes a special amino acid called 4-hydroxyproline in collagen strands. This function enables collagen fibers to link together to form strong rope-like structures. If your vitamin C intake is inadequate, the collagen fibers in your connective tissues will become unstable, and you may experience loosening of your teeth and bleeding in your gums, bleeding under your skin and pain and swelling in the joints.
Rose Hips Basics Rose hips are edible red seed pods formed on rose bushes at the end of the growing season. Fresh wild rose hips are rich in vitamin C, vitamin E, vitamin K, flavonoids and other polyphenols, essential fatty acids and carotenoids such as lycopene, beta-carotene, beta-cryptoxanthin, lutein and zeaxanthin. However, most of the vitamin C is lost during processing of fresh rose hips to make the dried rose hip powders that are incorporated into vitamin C supplements. Rose hips are also used to brew teas and the seed oils are used as an ingredient in skin lotions. Arthritis Prevention Arthritis is an inflammation in your joints caused by breakdown of connective tissue collagen in the cartilage that serves as a cushion between the bones in your joints. Low blood levels of vitamin C could increase your risk for developing arthritis. Rose hip powders may work with vitamin C supplements to reduce the symptoms of arthritis. Compounds in rose hips called galactolipids may help to prevent cartilage breakdown in your joints.
The benefits of rose hips in arthritis may also be linked with antioxidant and anti-inflammatory effects of rose hip flavonoids and polyphenols, according to a 2011 study published in "Complementary and Alternative Medicine." References Understanding Nutrition, Eleventh Edition; Ellie Whitney and Sharon Rady RolfesJournal of the American College of Nutrition: Effect of Five-Year Supplementation of Vitamin C on Serum Vitamin C Concentration and Consumption of Vegetables and Fruits in Middle-Aged Japanese – A Randomized Controlled TrialEuropean Journal of Clinical Nutrition: Effect of Vitamin C on Common Cold – Randomized Controlled TrialAnnals of Nutrition and Metabolism: Immune-Enhancing Role of Vitamin C and Zinc and Effect on Clinical ConditionsBiochemistry; Jeremy Berg, et al.The Benefits of Vitamin C What can vitamin C do for your health? Vitamin C is one of the safest and most effective nutrients, experts say. It may not be the cure for the common cold (though it's thought to help prevent more serious complications).
But the benefits of vitamin C may include protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling. A recent study published in Seminars in Preventive and Alternative Medicine that looked at over 100 studies over 10 years revealed a growing list of benefits of vitamin C. "Vitamin C has received a great deal of attention, and with good reason. Higher blood levels of vitamin C may be the ideal nutrition marker for overall health," says study researcher Mark Moyad, MD, MPH, of the University of Michigan. "The more we study vitamin C, the better our understanding of how diverse it is in protecting our health, from cardiovascular, cancer, stroke, eye health [and] immunity to living longer." "But," Moyad notes, "the ideal dosage may be higher than the recommended dietary allowance." How Much Vitamin C Is Enough? Most of the studies Moyad and his colleagues examined used 500 daily milligrams of vitamin C to achieve health results.
That's much higher than the RDA of 75-90 milligrams a day for adults. So unless you can eat plenty of fruits and vegetables, you may need to take a dietary supplement of vitamin C to gain all the benefits, Moyad says. He suggests taking 500 milligrams a day, in addition to eating five servings of fruits and vegetables. "It is just not practical for most people to consume the required servings of fruits and vegetables needed on a consistent basis, whereas taking a once-daily supplement is safe, effective, and easy to do," Moyad says. He also notes that only 10% to 20% of adults get the recommended nine servings of fruits and vegetables daily. Moyad says there is no real downside to taking a 500-milligram supplement, except that some types may irritate the stomach. That's why he recommends taking a non-acidic, buffered form of the vitamin. "The safe upper limit for vitamin C is 2,000 milligrams a day, and there is a great track record with strong evidence that taking 500 milligrams daily is safe," he says.
Still, American Dietetic Association spokeswoman Dee Sandquist, RD, suggests doing your best to work more fruits and vegetables into your diet before taking supplements. "Strive to eat nine servings of fruits and vegetables daily, because you will get a healthy dose of vitamin C along with an abundance of other vitamins, minerals, and phytochemicals that are good for disease prevention and overall health," she says. While a cup of orange juice or a half-cup of red pepper would be enough to meet your RDA for Vitamin C, here are all the foods and beverages you'd need to consume to reach 500 milligrams (mg): Cantaloupe, 1 cup (8 ounces): 59mg Orange juice, 1 cup: 97mg Broccoli, cooked, 1 cup: 74mg Red cabbage, 1/2 cup: 40mg Green pepper, 1/2 cup, 60mg Red pepper, 1/2 cup, 95mg Kiwi, 1 medium: 70mg Tomato juice, 1 cup: 45mg. The Health Benefits of Vitamin C According to recent research, vitamin C may offer health benefits in these areas:
"A recent meta-analysis showed vitamin C was beneficial to individuals whose immune system was weakened due to stress -- a condition which is very common in our society," says Moyad. And, he adds, "because vitamin C is one of the nutrients sensitive to stress, and [is] the first nutrient to be depleted in alcoholics, smokers, and obese individuals, it makes it an ideal marker for overall health."When it comes to the common cold, vitamin C may not be a cure. But some studies show that it may help prevent more serious complications. "There is good evidence taking vitamin C for colds and flu can reduce the risk of developing further complications, such as pneumonia and lung infections," says Moyad.Although research has been conflicting, one study in the American Journal of Clinical Nutrition found that those with the highest concentrations of vitamin C in their blood were associated with 42% lower stroke risk than those with the lowest concentrations. The reasons for this are not completely clear.
But what is clear is that people who eat plenty of fruits and vegetables have higher blood levels of vitamin C. "People who consume more fruit and vegetables will not only have higher [blood] levels of vitamin C, but higher intake of other nutrients potentially beneficial to health, such as fiber and other vitamins and minerals," study researcher Phyo K. Myint said in an email interview.Vitamin C affects cells on the inside and outside of the body. A study published in the American Journal of Clinical Nutrition examined links between nutrient intakes and skin aging in 4,025 women aged 40-74. It found that higher vitamin C intakes were associated with a lower likelihood of a wrinkled appearance, dryness of the skin, and a better skin-aging appearance. Other studies have suggested that vitamin C may also: Reduce the risk of cancer and cardiovascular disease. Vitamin C's Role in the Body Vitamin C, also known as ascorbic acid, is necessary for the growth, development and repair of all body tissues.
It's involved in many body functions, including formation of collagen, absorption of iron, the immune system, wound healing, and the maintenance of cartilage, bones, and teeth. Vitamin C is one of many antioxidants that can protect against damage caused by harmful molecules called free radicals, as well as toxic chemicals and pollutants like cigarette smoke. Free radicals can build up and contribute to the development of health conditions such as cancer, heart disease, and arthritis. Vitamin C is not stored in the body (excess amounts are excreted), so overdose is not a concern. But it's still important not to exceed the safe upper limit of 2,000 milligrams a day to avoid stomach upset and diarrhea. Water-soluble vitamins must be continuously supplied in the diet to maintain healthy levels. Eat vitamin-C-rich fruits and vegetables raw, or cook them with minimal water so you don't lose some of the water-soluble vitamin in the cooking water. Vitamin C is easily absorbed both in food and in pill form, and it can enhance the absorption of iron when the two are eaten together.
Deficiency of vitamin C is relatively rare, and primarily seen in malnourished adults. In extreme cases, it can lead to scurvy -- characterized by weakness, anemia, bruising, bleeding, and loose teeth. How to Get More Vitamin C in Your Diet This antioxidant super-nutrient is found in a variety of fruits and vegetables. Yet, according to dietary intake data and the 2005 U.S. Dietary Guidelines, most adults don't get enough vitamin C in their diets. This is especially true of smokers and non-Hispanic black males, according to research done by Jeff Hampl, PhD, RD, and colleagues at the University of Arizona. The foods richest in vitamin C are citrus fruits, green peppers, strawberries, tomatoes, broccoli, white potatoes, and sweet potatoes. Other good sources include dark leafy greens, cantaloupe, papaya, mango, watermelon, brussels sprouts, cauliflower, cabbage, red peppers, raspberries, blueberries, winter squash, and pineapples. Here are eight easy ways to work more fruits and veggies into your diet each day:
Add pureed or grated fruits and veggies to recipes for muffins, meatloaf, and soups. Keep cut-up fruits and veggies on hand so they are ready for a quick snack. Frozen fruit slices make a cool summer treat. Include dark lettuce, tomatoes, and shredded broccoli slaw on all your sandwiches and wraps. Eat raw veggies with hummus, low-fat dips, and salsas. Add fresh or frozen berries to muffins, pancakes, cereal, and salads. Throw a handful of dried fruit on top of your cereal or in a baggie with nuts for an easy snack. Enjoy a glass of vegetable juice as a filling and low-calorie mid-afternoon snack."There is no one silver bullet vitamin, mineral, or nutrient," says Sandquist. "It is all about the big picture. And eating a varied diet rich in all the nutrients is the best strategy for good health." Her advice: Take a daily multivitamin, because most people don't get enough of several nutrients. And if you want to combat colds and flu, wash your hands more often.