The recommended daily intake of vitamin C varies by age, gender, and certain conditions, such as pregnancy, breastfeeding, and smoking. Here are the general guidelines:

• Adults:

  • Men: 90 mg/day¹²
  • Women: 75 mg/day¹²
  • Pregnant Women: 85 mg/day²
  • Breastfeeding Women: 120 mg/day²
  • Smokers: An additional 35 mg/day²³

• Children and Adolescents:

  • 1-3 years: 15 mg/day³⁴
  • 4-8 years: 25 mg/day³⁴
  • 9-13 years: 45 mg/day³⁴
  • Boys 14-18 years: 75 mg/day³⁴
  • Girls 14-18 years: 65 mg/day³⁴

The upper limit for vitamin C intake is set at 2,000 mg/day for adults¹. Excessive intake can lead to gastrointestinal issues such as diarrhea, nausea, and stomach cramps¹⁵.

Footnotes

1. Mayo Clinic, Vitamin C ↩ ↩² ↩³ ↩⁴

2. Harvard T.H. Chan School of Public Health, Vitamin C ↩ ↩² ↩³ ↩⁴ ↩⁵

3. Office of Dietary Supplements, Vitamin C ↩ ↩² ↩³ ↩⁴ ↩⁵ ↩⁶

4. NHS, Vitamin C ↩ ↩² ↩³ ↩⁴ ↩⁵

5. Mayo Clinic News Network, Is too much vitamin C harmful? ↩