The recommended daily intake of vitamin C varies by age, sex, and life stage, but for most adults, it is around 75 to 90 mg per day. Specifically:
- Adult women: 75 mg/day
- Adult men: 90 mg/day
- Pregnant women: about 85 mg/day
- Breastfeeding women: about 120 mg/day
- Children and teens have lower RDAs depending on their age
Smokers require an additional 35 mg per day due to increased oxidative stress. The tolerable upper intake level (UL) for adults is set at 2,000 mg per day to avoid adverse effects. These values are consistent with recommendations from health authorities such as the U.S. National Academy of Sciences, Health Canada, and the European Food Safety Authority. Vitamin C supplements should meet but not exceed these amounts under normal conditions. For example, eating foods like a small orange or about 8 strawberries daily can provide sufficient vitamin C to meet these recommendations.
