Vitamin C During Pregnancy | BabyCenter

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1. Pregnancy /
2. Diet & Fitness

Getting enough vitamin C in pregnancy is easier than you think

From boosting iron absorption to building your baby's bones, here's how vitamin C supports a healthy pregnancy – and how to get what you need without overthinking it.

Medically reviewed by Erin Hinga, M.S., R.D., registered dietitianWritten by Eva Dasher | Nov 18, 2025Photo credit: © Sibila and Pavel / Stocksy UnitedIn this article

• Why you need vitamin C during pregnancy
• How much vitamin C do pregnant women need?
• The best foods with vitamin C
• Do you need a vitamin C supplement during pregnancy?

Your body uses vitamin C to build collagen – the protein that helps form everything from your baby's bones to their skin. It also boosts your immune system and helps you absorb iron (which is especially key during pregnancy). That's why moms-to-be need more vitamin C than usual.

Here's how to get what you need, without stressing over it.

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Key Takeaways

• Vitamin C supports your baby's growth and helps your body absorb iron.

• Pregnant women need 85 mg of vitamin C daily – more than before pregnancy.

• You'll most likely get enough vitamin C through your diet and a prenatal vitamin; there's no need for extra supplements.

Why you need vitamin C during pregnancy

Also known as ascorbic acid, vitamin C is essential for tissue repair, wound healing, bone growth and repair, and healthy skin. Vitamin C helps your body fight infections and acts as an antioxidant, protecting cells from damage.

Signs you aren't getting enough vitamin C include fatigue, gum inflammation, slow-healing cuts, bruises, and dry skin.

How much vitamin C do pregnant women need?

You need extra vitamin C when you're pregnant – and if you're breastfeeding, you need even more.

• Pregnant women ages 18 and younger: 80 milligrams (mg) per day
• Pregnant women ages 19 and older: 85 mg per day
• Breastfeeding women ages 18 and younger: 115 mg per day
• Breastfeeding women ages 19 and older: 120 mg per day
• Nonpregnant women ages 18 and younger: 65 mg per day
• Nonpregnant women ages 19 and older: 75 mg per day

Curious how vitamin C helps your baby grow each week? The BabyCenter appOpens a new window gives you personalized updates on your baby's development – plus tips on what nutrients matter most right now.

The best foods with vitamin C

Citrus fruits are vitamin C superstars, but they're not the only game in town. Leafy greens, berries, bell peppers – lots of fruits and veggies pack a vitamin C punch. Go for fresh when you can, since heat can break it down. And don't forget: Some cereals and juices are fortified with vitamin C, too.

Vitamin C helps maximize the amount of iron you get from the other foods you eat. (You need a lot more iron during pregnancy, and it can be hard to get enough.) That's why it's a good idea to try to include a vitamin C-rich food with every meal. This is especially true if you have a more vegetarian diet, since it's harder for your body to absorb the iron in non-meat foods, like leafy greens and beans.

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Foods that provide vitamin C include:

• 6 ounces of orange juice: 93 mg
• 6 ounces of grapefruit juice: 70 mg
• 1 medium kiwi: 64 mg
• 1/2 cup of raw green bell pepper: 60 mg
• 1/2 cup of cooked broccoli: 51 mg
• 1/2 cup of sliced strawberries: 49 mg
• 1/2 medium grapefruit: 39 mg
• 1 medium baked potato: 17 mg
• 1 raw medium tomato: 17 mg
• 1 cup of cooked spinach: 9 mg

Do you need a vitamin C supplement during pregnancy?

There's usually no need to take a separate supplement. You can easily get the vitamin C you need from fruits and vegetables, and most prenatal vitamins also have vitamin C.

More isn't necessarily better when it comes to vitamin C. The safe upper limit is 1,800 mg per day if you're 18 or younger, and 2,000 mg if you're 19 or older. Taking too much can lead to stomach issues – and experts are still studying how high doses of vitamin C might affect pregnancy.

Was this article helpful?YesNo

• Zinc is a quiet MVP during pregnancy – here's why

  By Eva Dasher

• Beyond bananas: The real deal on potassium during pregnancy

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• Why iron is a pregnancy must-have (and how to sneak more into your meals)

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• Vitamin A during pregnancy: Why it matters, and how much is too much

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Track your pregnancy, prep for what's next, and get expert support – all for free

Sources

BabyCenter's editorial team is committed to providing the most helpful and trustworthy pregnancy and parenting information in the world. When creating and updating content, we rely on credible sources: respected health organizations, professional groups of doctors and other experts, and published studies in peer-reviewed journals. We believe you should always know the source of the information you're seeing. Learn more about our editorial and medical review policies.

Academy of Nutrition and Dietetics, How Vitamin C Supports a Healthy Immune System,Opens a new window March 2025.

American College of Obstetricians and Gynecologists, Nutrition During PregnancyOpens a new window, June 2023.

Oregon State University, Vitamin COpens a new window.

Office of Dietary Supplements, National Institutes of Health, Vitamin COpens a new window, July 2025.

Version History

Nov. 18, 2025

Editors: Kelly Burch, Rebekah Wahlberg

Edited for tone and clarity.

Eva DasherEva Dasher writes, researches, and edits content on a wide variety of subjects, including parenting, medicine, travel, natural history, science, business, and the arts. Her favorite pastimes include experimenting with new foods, libations, and restaurants, as well as traveling the world with her two college-age children, husband, extended family, and friends. Opens a new window Opens a new window Opens a new window

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