The Recommended Dietary Allowance (RDA) for vitamins reflects how much of each vitamin most people should get each day. The RDA for vitamins may be used as goals for each person.
How much of each vitamin you need depends on your age and gender. Other factors, such as pregnancy and illnesses, are also important.
The best way to get the daily requirement of essential vitamins, including vitamin C, is to eat a balanced diet that contains a variety of foods.
Dietary Reference Intakes for vitamin C:
- 0 to 6 months: 40* milligrams/day (mg/day)
- 7 to 12 months: 50* mg/day
*Adequate Intake (AI)
- 1 to 3 years: 15 mg/day
- 4 to 8 years: 25 mg/day
- 9 to 13 years: 45 mg/day
- Girls 14 to 18 years: 65 mg/day
- Pregnant teens: 80 mg/day
- Breastfeeding teens: 115 mg/day
- Boys 14 to 18 years: 75 mg/day
- Men age 19 and older: 90 mg/day
- Women age 19 year and older: 75 mg/day
- Pregnant women: 85 mg/day
- Breastfeeding women: 120 mg/day
Smokers or those who are around secondhand smoke at any age should increase their daily amount of vitamin C an additional 35 mg per day.
Women who are pregnant or breastfeeding and those who smoke need higher amounts of vitamin C. Ask your health care provider what amount is best for you.