Vitamin C
Last updated: August 9, 2026
Benefits
An antioxidant that supports the immune system, helps make collagen for skin and blood vessels, and improves iron absorption from plants.
How much you need
Recommended daily amounts by life stage, per NIH and NASEM Dietary Reference Intakes. Where the evidence hasn't been enough to set a full RDA (Recommended Dietary Allowance), NASEM sets an AI (Adequate Intake) instead — both are shown together below.
| Life stage | RDA / AI |
|---|---|
| Children 1–3 | 15 mg |
| Children 4–8 | 25 mg |
| Boys 9–13 | 45 mg |
| Girls 9–13 | 45 mg |
| Males 14–18 | 75 mg |
| Females 14–18 | 65 mg |
| Men 19–50 | 90 mg |
| Women 19–50 | 75 mg |
| Men 51–70 | 90 mg |
| Women 51–70 | 75 mg |
| Men 71+ | 90 mg |
| Women 71+ | 75 mg |
| Pregnancy 14–18 | 80 mg |
| Pregnancy 19–50 | 85 mg |
| Lactation 14–18 | 115 mg |
| Lactation 19–50 | 120 mg |
Upper limit
This limit applies to total Vitamin C intake — food and supplements combined.
| Life stage | Tolerable upper limit |
|---|---|
| Children 1–3 | 400 mg |
| Children 4–8 | 650 mg |
| Boys 9–13 | 1200 mg |
| Girls 9–13 | 1200 mg |
| Males 14–18 | 1800 mg |
| Females 14–18 | 1800 mg |
| Men 19–50 | 2000 mg |
| Women 19–50 | 2000 mg |
| Men 51–70 | 2000 mg |
| Women 51–70 | 2000 mg |
| Men 71+ | 2000 mg |
| Women 71+ | 2000 mg |
| Pregnancy 14–18 | 1800 mg |
| Pregnancy 19–50 | 2000 mg |
| Lactation 14–18 | 1800 mg |
| Lactation 19–50 | 2000 mg |
Vitamin C has low toxicity; above this amount it can cause diarrhea, nausea, and stomach cramps, mostly reported well beyond the limit, and it may raise the risk of kidney stones.
Best food sources
| Serving | ||
|---|---|---|
| Citrus fruits | — | — |
| Bell peppers | — | — |
| Strawberries | — | — |
| Broccoli | — | — |
| Kiwi | — | — |
Pairings
Works well with
Body systems & goals
Body systems it supports
- Immune System — Your immune system is on quiet watch every day, and these nutrients supply the raw materials its defenses run on. Keeping them steady supports your body's resilience, which matters most when you're already run down. (established evidence)
- Skin — Skin is your body's largest organ and it rebuilds itself constantly. These nutrients support the collagen-making and repair work that keeps skin looking clear and feeling calm. (established evidence)
- Lungs — The tissue lining your airways renews itself constantly. When you're run down or recovering, these nutrients support that quiet upkeep. (emerging evidence)
- Eyes — The light-sensing tissue at the back of your eyes leans on these nutrients to stay resilient against everyday strain and glare. They help your body maintain sharp, comfortable vision over the long haul. (established evidence)
- Joints — Your joints let you move freely, cushioned by cartilage and connective tissue that rely on these nutrients. Supporting them helps your body maintain comfortable, easy movement. (emerging evidence)
Goals it supports
- Stress reduction (emerging evidence)
- General wellness (established evidence)
- Cellular health (established evidence)
Frequently asked questions
How much Vitamin C do adult women need per day?
Adult women (19–50) need 75 mg of Vitamin C per day, per NIH/NASEM Dietary Reference Intakes.
How much Vitamin C do adult men need per day?
Adult men (19–50) need 90 mg of Vitamin C per day, per NIH/NASEM Dietary Reference Intakes.
Does pregnancy change how much Vitamin C you need?
Yes — during pregnancy (ages 19–50) the recommended amount rises to 85 mg per day, compared with 75 mg for non-pregnant adult women.
Is there an upper limit for Vitamin C?
Yes — for adults 19–50, the tolerable upper limit is 2000 mg. Vitamin C has low toxicity; above this amount it can cause diarrhea, nausea, and stomach cramps, mostly reported well beyond the limit, and it may raise the risk of kidney stones.
What foods are highest in Vitamin C?
Good sources include Citrus fruits, Bell peppers, Strawberries, Broccoli, and Kiwi.
How Tavita handles this
Tavita logs Vitamin C from both the food you eat and the supplements you take, adding both into one running daily total. It warns you before you reach the tolerable upper limit, counting your combined intake from food and supplements.
Sources
Figures on this page come from the NIH Office of Dietary Supplements fact sheets and the National Academies of Sciences, Engineering, and Medicine (NASEM) Dietary Reference Intake tables — the same dataset that powers the Tavita app. They were independently re-verified by blind re-derivation on August 9, 2026. See the methodology page for how this library is built and kept current.
Tavita is not a medical provider. This page is educational information, not medical advice — talk to your clinician before changing your supplement or medication routine.