The official vitamin C targets are lower than many people expect. Here are the numbers, where they come from, and how to reach them without overdoing it.
Written by Vita Globe Editorial Team | Reviewed against NIH guidance, the National Academies’ Dietary Reference Intakes and peer-reviewed research
How much vitamin C do you need per day?
Adults need 90 mg a day (men) or 75 mg a day (women). Needs rise to 85 mg in pregnancy and 120 mg while breastfeeding, and smokers need 35 mg more[1]. The upper limit for adults is 2,000 mg a day from all sources[2]. Researchers studying immunity suggest 100–200 mg a day keeps blood levels adequate to saturated[3].
Caveat: These are targets for healthy people. Some medical conditions change needs, so check with your provider if one applies to you[1].
Sources: NIH ODS · IOM DRIs, 2000 · Carr & Maggini, 2017 · Verified 2026-09-27
IN THIS ARTICLE
What is the recommended daily amount of vitamin C?
The Recommended Dietary Allowances (RDAs) come from the National Academies and are published by the NIH[1][2]:
| Age | Male | Female | Pregnancy | Breastfeeding |
|---|---|---|---|---|
| 0–6 months* | 40 mg | 40 mg | ||
| 7–12 months* | 50 mg | 50 mg | ||
| 1–3 years | 15 mg | 15 mg | ||
| 4–8 years | 25 mg | 25 mg | ||
| 9–13 years | 45 mg | 45 mg | ||
| 14–18 years | 75 mg | 65 mg | 80 mg | 115 mg |
| 19+ years | 90 mg | 75 mg | 85 mg | 120 mg |
*Adequate Intake for infants. Smokers: add 35 mg a day[1].
The adult RDA was set at the intake that keeps vitamin C in white blood cells near their maximum with minimal loss in urine[2].
Why do smokers need more vitamin C?
Smoking increases oxidative stress and speeds up how quickly your body uses vitamin C. That’s why the National Academies added 35 mg a day for smokers[2]. People exposed to secondhand smoke are also more likely to run low[1].
Is the RDA enough, or should you aim higher?
The RDA is set to prevent shortfalls in nearly all healthy people. Some researchers argue for a bit more. Carr and Maggini, reviewing vitamin C and immune function, suggest intakes of 100–200 mg a day to keep blood levels adequate or saturated for prevention[3].
Beyond that, returns fall fast. Tissues are near saturation around 100 mg a day, blood levels barely rise above 200 mg, and at more than 1 gram a day absorption drops below 50%[1]. More isn’t better; it mostly gets excreted. We cover the daily picture in What Happens When You Take Vitamin C Every Day?.
What is the upper limit for vitamin C?
The Tolerable Upper Intake Level (UL) includes food and supplements together[1]:
| Age | Upper limit |
|---|---|
| 1–3 years | 400 mg |
| 4–8 years | 650 mg |
| 9–13 years | 1,200 mg |
| 14–18 years | 1,800 mg |
| 19+ years | 2,000 mg |
The adult UL is based on avoiding diarrhea and stomach upset[2]. See Can You Take Too Much Vitamin C? for what happens above it.
Can you get enough vitamin C from food?
Most people can. Half a cup of raw red pepper has about 95 mg, a medium orange about 70 mg, and a kiwi about 64 mg[1]. A couple of servings of fruit and vegetables a day covers the RDA. Our list of Foods High in Vitamin C has more options.
The honest summary
- Adults: 75 mg (women) or 90 mg (men) a day; more in pregnancy, breastfeeding and for smokers.
- 100–200 mg a day keeps blood levels adequate to saturated.
- Stay under 2,000 mg a day from all sources.
- Food can cover most people’s needs. Supplements fill gaps.
Our option
Vita Globe Vitamin C 250mg Gummies
Each two-gummy serving has 250 mg of vitamin C in an orange-flavored gummy, taken once daily. They are gluten-free, non-GMO and vegan-friendly, made without artificial colors or flavors, and tested by an independent third-party lab. One serving plus a normal diet lands most adults comfortably above the RDA and well below the upper limit.
Frequently asked questions
Is 1,000 mg of vitamin C a day too much?
It’s under the 2,000 mg adult upper limit, so it isn’t considered unsafe for healthy adults. But at doses above 1 gram, absorption falls below 50% and much of it is excreted[1].
Is 250 mg of vitamin C a day enough?
For most adults, 250 mg from a supplement is more than the RDA and sits just above the 100–200 mg range researchers suggest for saturation[1][3].
How much vitamin C should a woman take daily?
Adult women need 75 mg a day, 85 mg during pregnancy and 120 mg while breastfeeding[1].
How much vitamin C do kids need?
Children 1–3 need 15 mg, ages 4–8 need 25 mg, and ages 9–13 need 45 mg a day, with lower upper limits than adults[1]. Talk to your pediatrician before giving supplements. See Immune Support for Kids.
Sources
- Office of Dietary Supplements, National Institutes of Health. Vitamin C: Fact Sheet for Health Professionals. Updated July 31, 2025. ods.od.nih.gov/factsheets/VitaminC-HealthProfessional
- Institute of Medicine. Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids. Washington, DC: National Academies Press; 2000. nap.nationalacademies.org/catalog/9810
- Carr AC, Maggini S. Vitamin C and immune function. Nutrients. 2017;9(11):1211. doi:10.3390/nu9111211
About the Vita Globe Editorial Team
The Vita Globe Editorial Team researches and writes our wellness content, working from peer-reviewed research, systematic reviews and guidance from bodies such as the NIH and the FDA. We cite our sources inline and update articles when the evidence changes.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for informational purposes only and is not a substitute for medical advice. Talk to your healthcare provider before starting any new supplement, particularly if you are pregnant, nursing, taking medication, or caring for a child.
