Vitamin C Daily Guide: How Much You Need and the Best Food Sources

General adult recommendations

For most healthy adults, recommended daily intake is about 75 mg for women and 90 mg for men. These levels prevent deficiency and support normal immune function, collagen production, and antioxidant protection. Many people easily reach this with 5 servings of fruits and vegetables per day, especially if they include vitamin C dense foods such as citrus, berries, and peppers.

Higher needs: smokers and passive smokers

Smokers have increased oxidative stress and lower blood levels of vitamin C. Guidelines typically add about 35 mg per day, for a total around 110 mg for women and 125 mg for men who smoke. People with heavy exposure to second-hand smoke may also benefit from the higher range, though evidence is less precise. Aim for at least one clearly vitamin C rich food at most meals.

Pregnancy and breastfeeding

During pregnancy, recommended intake is usually about 85 mg per day, and about 120 mg per day while breastfeeding. This supports maternal tissue changes, baby’s development, and vitamin C content in breast milk. Most prenatal vitamins include vitamin C, but building a base from food remains important to cover overall nutrient needs and prevent excessive reliance on supplements.

Children and teenagers

Needs rise with age. Typical ranges: 1–3 years: 15 mg/day; 4–8 years: 25 mg/day; 9–13 years: 45 mg/day; teens 14–18: 65–75 mg/day. A small orange, a handful of strawberries, or a portion of broccoli often covers a child’s entire daily requirement. The priority is regular exposure to fruits and vegetables rather than precision dosing.

Early signs of low vitamin C

Mild, long-term shortfalls often show up as fatigue, low mood, increased bruising, dry skin, and slow wound healing. Gums might bleed more easily when brushing teeth. These symptoms are non-specific but, combined with a very low fruit and vegetable intake, they can signal that vitamin C is below optimal.

Scurvy and severe deficiency

Scurvy is rare in high-income countries but still occurs in people with very restricted diets. Symptoms include swollen, bleeding gums, loose teeth, joint pain, corkscrew-shaped body hair, severe fatigue, and poor wound healing. Treatment is straightforward: 100–500 mg of vitamin C per day from food, supplements, or both usually resolves symptoms within weeks under medical supervision.

Who is most at risk

Risk increases in people with very low fruit/vegetable intake, restrictive or highly processed diets, chronic alcohol use, smoking, certain gastrointestinal diseases (like Crohn’s or celiac disease), or very limited access to fresh foods. Older adults living alone and people with eating disorders are also at higher risk. For these groups, deliberate planning or supervised supplementation is often warranted.

Red bell peppers (raw)

Extremely high vitamin C density, widely available, versatile in salads, dips, and snacks.

Kiwi fruit

High vitamin C per fruit, easy to eat, good evidence for immune and gut benefits.

Advantages of whole-food vitamin C

Foods provide vitamin C along with fiber, water, and other helpful compounds like flavonoids and carotenoids. These may enhance absorption and deliver broader health benefits than isolated vitamin C. Whole foods also reduce the risk of overshooting into megadose territory and naturally spread intake through the day.

When supplements can help

Supplements are useful when appetite is low, diet is restricted, or access to fresh produce is limited. They can also be considered for smokers, people with malabsorption, or those recovering from surgery under medical guidance. In these cases, modest doses (e.g., 100–500 mg/day) are usually sufficient.

Limits of high-dose vitamin C

Doses above about 200 mg at once are absorbed less efficiently; the rest tends to be excreted. Evidence that megadoses (1,000–2,000+ mg) prevent or cure common colds is mixed at best. Some research suggests slight reductions in cold duration, but not elimination of illness. High doses are more likely to cause digestive discomfort in sensitive individuals.

Choosing a supplement wisely

Look for a basic vitamin C supplement with clear labeling, about 250–500 mg per tablet, from a reputable brand. Fancy forms like esterified or buffered vitamin C have limited evidence of superiority for most people. Timing is flexible; taking with food can reduce stomach upset.

Build a simple daily baseline

Aim for at least two vitamin C rich foods every day. For example: a citrus fruit or kiwi at breakfast and a serving of peppers or broccoli at lunch or dinner. This pattern typically yields 100–200 mg of vitamin C without extra effort.

Use snacks strategically

Swap one processed snack for a vitamin C dense option: a small container of strawberries, sliced bell pepper with hummus, or a mandarin. This works well for busy schedules, kids, and people who struggle to change main meals.

Protect vitamin C when cooking

Vitamin C is water-soluble and sensitive to heat. To retain more, use quick-cook methods (stir-fry, steaming, microwaving) instead of long boiling. When you do boil vegetables, consider using the cooking water in soups or sauces so some dissolved vitamin C is still consumed.

Leverage frozen produce

Frozen berries, broccoli, and mixed vegetables often retain vitamin C well because they are frozen soon after harvest. They are affordable, reduce food waste, and make it easier to keep vitamin C rich options on hand year-round.

Pair with iron-rich foods