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How Much Vitamin C Per Day Should You Take?

Guess what? A single orange offers you more than twice your necessary vitamin C for a day. Knowing how much vitamin C per day you should take is important to help have a strong immune system, healthy skin, and to be healthy. In this blog, you will be drawn to the discussed recommended daily allowance (RDA), particular requirements of various categories of individuals, and the comparison of vitamin C with calcium.

What is Vitamin C?

It is a B complex vitamin, commonly referred to as vibrant C or ascorbic acid, and it is soluble in water. It serves as an antioxidant which protects cells and has anti-inflammatory properties, boosts the immune system and improves the absorption of plant-based iron. Some of the foods that contain vitamin C include oranges, grape fruits, strawberries, bell peppers, broccoli and spinach. 

How Much Vitamin C Per Day Should You Take?

Recommended Daily Allowance (RDA)

The Recommended Daily Allowance (RDA) for vitamin C varies by age, gender, and life stage: 

 Adults: Adult men require 90 mg/day while women require 75 mg/day as recommended by the Recommended Dietary Allowance. 

 Children: Kids between the ages of 1-3 years require a daily dose of 15mg per day, 4-8 years require 25 mg per day and the children between 9-13 years require 45 mg per day. 

 Pregnant and Lactating Women: The prenatal needs include 85 mg per day while postnatal, which includes the lactation period, needs 120 mg per day. 

Upper Limits:

Though vitamin C has no adverse effect on the body, if one takes too much vitamin C, he/she may feel stomach cramps and start to have diarrhea. The adult dose of calcium is advised to be taken within 1000 to 2000 milligrams a day. To be within these limits, one has to be keen not to cause any harm to the body since it can lead to terrible outcomes. 

Factors Affecting Needs

There are circumstances that could affect the body’s required amount of vitamin C in the body such as diet, exercise, and health conditions. For instance, smokers and passive smoking subjects need an extra 35 mg of vitamin C in their daily diet because of increased oxidative stress. 

 Daily Intake Examples

Here’s an example of a daily meal plan that meets the RDA for vitamin C: 

 Breakfast: Serving size is 100 g; a glass of orange juice has 124 mg and a bowl of strawberries 98 mg. 

 Lunch: A spinach salad with bell peppers and ¼ cup, 60 mg. 

 Dinner: A portion of broccoli contains only 51 mg of inorganic fluoride, and that is with a side of grilled chicken. 

How Much Vitamin C Per Day for a Woman?

Specific Needs

Everyone has special requirements regarding the intake of vitamins and minerals and women are no exception when it comes to vitamin C. Although the RDA for adult women is 75 mg/day, it rises to 85 mg/day during pregnancy, and 120 mg/day for lactating women. Vitamin C enhances the production of collagen and is good for the skin, and boosts the immune system of pregnant and nursing women. 

How Much Vitamin C Dosage for Children?

Importance for Growth and Development

Vitamin C is effective against chronic diseases, improves the absorption of iron, and repairs skin related issues. It has also been proven to aid in tissue repair and also the strengthening of cartilage, bones, and even teeth. 

Importance for Growth and Development

It is important for children to take foods rich in Vitamin c, since it is important in the formation of collagen, aids in the healing of wounds and increases the body immunity. 

 Age-specific Dosages For children: 

1-3 years: 15 mg per day. 

4-8 years: It is recommended that one should take 25 mg per day. 

9-13 years: Seventeen patients received 45 mg per day of the agent under study or placebo. 

Parents need to make sure children intake vitamin C to ensure that they do not cross the recommended amount; in a day, one should take the vitamin C in a desired amount.

Nutritional Differences

Vitamin C and Calcium are two vital nutrients though they are used in the body for distinct purposes. In order of consumption, the recommended daily allowance for calcium is higher than vitamin C.

Role in the Body

Vitamin C

  • Vitamin C prevents common illnesses
  • assists in the formation of collagen
  • aids in the absorption of iron
  • acts as an antioxidant
  • participates in the body’s wound healing 


  • plays the role of facilitating the formation of bones and teeth
  • calcium is vital for muscle contractions
  •  nerve signaling and blood coagulation

Ways of Ensuring You Get the Needed Amount of Vitamin C 

Dietary Tips 

Try to include various foods that are high in vitamin C and these include; oranges, lemons, strawberries, bell peppers, greens among others. Taking foods that contain nutrients in the proportions that the body requires each day helps in meeting the body’s daily nutrient needs naturally. 


Another problem that some people have is the difficulty of receiving enough doses of vitamin C through a diet; therefore, a supplement may prove useful. Choose one with not more than 100% of the RDA to ensure that one does not consume a lot of vitamins. You can also use Baobab powder in your diet as a supplement as Baobab fruit is often celebrated for its exceptionally high Vitamin C content. You can get your Baobab powder from here.

Lifestyle Considerations 

Recognize and reduce the risk of smoking, eat a balanced diet and drink adequate water that will in return support your absorption of vitamin C. 

It is crucial to know how many milligrams of vitamin C per day one should consume for the maintenance of a healthy body. Thus, to be sure that you are taking in enough vitamin C, you should include vitamin C containing food in your diet as well as check your personal needs. Take a quick vitamin C tally in the foods you have consumed today and make the necessary changes to help your body.