Many obstetricians advise that mothers eat foods high in vitamin C while breastfeeding. Vitamin C, also known as ascorbic acid, is a water-soluble vitamin mostly found in fruits and vegetables. It is a crucial antioxidant and a typical ingredient in human milk. It also protects and maintains the health of the body’s cells, assists in wound healing, and improves iron absorption. Since our bodies cannot produce this vitamin, it should be supplemented through our diet. The recommended daily intake of vitamin C in lactating women is 120mg. A mother who is healthy and eats a balanced diet would have sufficient amounts of vitamin C in her breast milk (1) Read this post to learn more about vitamin C and breastfeeding, including the effects of vitamin C on breastmilk and how you can maintain the vitamin C level in your breastmilk.
Benefits Of Vitamin C During Breastfeeding
Vitamin C is an essential micronutrient that helps in the proper functioning of the body. Here are some possible benefits of taking vitamin C during breastfeeding.
Dosage And Dietary Sources Of Vitamin C
If you are a nursing mother, you may need to check your vitamin C levels and make sure they are at the recommended levels. For mothers 18 years or younger, the recommended amount is 115mg/day, and for mothers above 18 years, it is 120mg/day (2). Fresh fruits and vegetables are the best sources of vitamin C. Some of the foods rich in vitamin C include citrus fruits, broccoli, cantaloupe, potato, bell pepper,tomato, kiwi, cauliflower,cabbage, strawberry, and Brussels sprouts (7).
Signs Of Vitamin C Deficiency
The following are the most common signs and symptoms of vitamin C deficiency (8).
Scurvy
This is characterized by the loss of collagen and weakening of connective tissues and could lead to
Spots on the skin due to bleeding and bruising of blood vessels. Bleeding and swelling of the gums and potential loss of teeth. Hair loss. Delayed wound healing Fatigue and a general feeling of being unwell Anemia
Can You Take Vitamin Supplements While Breastfeeding?
The average milk vitamin C concentration is 50-90 mg/L in a well-nourished mother consuming adequate vitamin C in their diet. However, mothers who smoke have lower milk vitamin C levels (1). If you are breastfeeding and diagnosed with low vitamin C levels, consult your doctor for some supplements. According to a study of mothers who were administered high doses of vitamin C between 250-1,000mg/L daily, the average milk concentration was 100-120mg/L after two days of supplementation. Even when one mother took doses as high as 4,000mg/L vitamin C per day, the breast milk concentration of vitamin C was well below the levels known to cause harm (9). Therefore it is best to consult your doctor for the recommended supplemental dosage.
Side Effects Of Excessive Vitamin C
Taking higher concentrations of vitamin C supplements than those recommended by your doctor may have the below side effects.
Tissue damage Kidney stones Diarrhea Nausea
Vomiting Heartburn (7)
