Vitamin C For the Win Again - This Powerhouse Nutrient May Improve Placental Health in Pregnant Smokers
By: Joy Stephenson-Laws, Holistic Coach, J.D., Founder
Obviously, no woman should smoke while pregnant. Unfortunately, some pregnant women do.
As of 2022, approximately 3.7% of women in the United States reported smoking cigarettes at any time during their pregnancy, according to data from the National Vital Statistics System. This does reflect a significant decline from 7.2% in 2016.
Vitamin C, a powerhouse nutrient and antioxidant, which I have discussed so much over the years may greatly help the health of babies born to pregnant women who smoke.
A new study by Oregon Health & Science University (OHSU) researchers shows that vitamin C supplementation during pregnancy may help reduce some harmful effects of smoking on fetal development, specifically by improving placental blood flow. Smoking during pregnancy impairs fetal organ development—especially the lungs—because nicotine crosses the placenta and affects the fetus directly.
In a clinical trial, the researchers analyzed two groups of pregnant women who couldn’t quit smoking. Both groups were given a standard prenatal vitamin of 60 mg, but just one group was also given an additional 500 mg of vitamin C. Researchers found that a higher dosage of vitamin C improved blood flow in the umbilical cord, bringing it closer to levels seen in non-smokers, and enhanced placental blood vessel development.
While vitamin C did not prevent all abnormalities, it did lead to improved lung function in children up to the age of five. The study was led by Drs. Eliot Spindel and Cindy McEvoy with support from the National Institutes of Health (NIH).
Researchers emphasize that while vitamin C may help, quitting smoking remains the best way to protect fetal health, as vitamin C does not offset other risks like premature birth or impaired brain development.
Once again we see how powerful of a nutrient vitamin C is.
I highlight this study, because, once again, it shows how powerful vitamin C is. I personally have a special relationship with this vitamin, because I have a genetic predisposition to having difficulty absorbing and utilizing all of the vitamin C I take in through my diet. Fortunately, I am able to overcome this through routine nutrient testing and quality supplementation.
What Is Vitamin C, Exactly?
This nutrient is so much more than a vitamin you find in citrus foods (there are several non citrus, vitamin C-rich foods) or something you only need to focus on when you are feeling under the weather. Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that acts as a potent antioxidant in the body. Unlike some nutrients that can be stored long-term, vitamin C needs to be replenished regularly through diet or supplements.
Why Is Vitamin C So Important?
Vitamin C is actually one of the most important nutrients needed for our survival.
1. Immune System Support
Vitamin C helps stimulate the production and function of white blood cells, which are essential for fighting infections. It also strengthens the skin’s barrier function, acting as the body’s first line of defense against pathogens.
2. Collagen Production
Collagen is the protein that keeps skin firm, joints flexible, and blood vessels strong. Vitamin C is crucial for synthesizing collagen, meaning it’s key to wound healing, maintaining healthy skin, and even reducing the appearance of aging. It’s very beneficial to focus on intake of vitamin C if you are about to have surgery.
3. Iron Absorption
Non-heme iron (the kind found in plant-based foods) is harder for the body to absorb. Vitamin C enhances the absorption of this iron, helping prevent iron-deficiency anemia, especially in vegetarians and vegans.
4. Brain Health
Vitamin C supports neurotransmitter production and protects neurons from oxidative stress. It plays a role in mood regulation and cognitive function, with some research linking adequate vitamin C levels to lower risk of neurodegenerative diseases.
5. Antioxidant Power
As a strong antioxidant, vitamin C helps combat free radicals—unstable molecules that can damage cells and lead to chronic diseases like heart disease and cancer. It basically acts as a bodyguard for your cells.
Vitamin C may even help prevent age-related muscle loss (sarcopenia), which is one of the biggest deterrents of healthy and happy longevity. Midlife and boomer women may especially need more vitamin C.
So how much vitamin C do WE need?
There is never a one-size-fits-all approach when it comes to nutrition and diet, but this Q&A from Harvard Health gives a lot of perspective.
Q: I'm 79 years old and have been taking 3,000 mg of vitamin C a day for years. I'm now uneasy about taking this amount and plan to cut back to 1,000 mg daily. Is this the right vitamin C dose? Will my body be startled by the abrupt change?
A. Cutting back on daily vitamin C is a wise decision. You've been taking much more vitamin C than you need.
“The recommended vitamin C dosage per day for healthy women is 75 mg per day and for men it's 90 mg per day. For adults, the tolerable upper intake level (UL) — the highest daily intake likely to pose no risks — is 2,000 mg per day,” according to Harvard Health.
It is possible this 79-year-old was taking more vitamin C than necessary, but I think it is important to acknowledge that you may need more than the general recommended dosage per day. More importantly, you need to investigate if you are like me and have a genetic predisposition to not being able to absorb this nutrient efficiently. You may have to supplement, which a competent healthcare professional can help you do along with nutrient testing.
Other than eating oranges and citrus foods, how can we get more vitamin C into our daily diet?
There are many healthy, whole-food sources of vitamin C out there. Some of these include:
Guava (1 medium) = 165 mg of vitamin C
Strawberries (1 cup) = 98 mg of vitamin C
Cantaloupe (1/4 medium) = 95 mg of vitamin C
Papaya (1 medium) = 95 mg of vitamin C
Red bell pepper (raw 1/2 cup) = 95 mg of vitamin C
Kale (1 cup, cooked) = 53 mg of vitamin C
Broccoli (1/2 cup, cooked) = 50 mg of vitamin C
Mango (1 medium) = 30 mg of vitamin C
*Nutritional information sourced from Harvard Health Publishing
To make it simple, aim to eat a colorful salad every day. This will help ensure that you are getting a good amount of vitamin C and other nutrients in your diet.
Final bite: Think of your nutrient intake and diet as a spiritual journey that will help you embody your highest self and live your best life.
In the quiet rhythm of our breath and heartbeat, the body whispers its needs—messages from the soul etched in the language of nourishment. Among these quiet allies, vitamin C stands as a humble yet radiant force: a healer, a protector, a spark of vitality.
It is more than a molecule; it is light crystallized into nourishment. Found in citrus groves kissed by the sun, in the green embrace of leafy plants, in the vibrant red of peppers and berries, vitamin C reminds us that healing often comes in the colors of life.
REFERENCES
National Vital Statistics. QuickStats: Percentage of Women Who Smoked* Cigarettes During Pregnancy, by Race and Hispanic Origin† - National Vital Statistics System, United States, 2016 and 2022.
Oregon Health & Science University (published in Scientific Reports). Vitamin C supplementation improves placental function and alters placental gene expression in smokers.
Harvard Health Publishing. By the way, doctor: What's the right amount of vitamin C for me?