Vitamin C Daily Need Calculator
Find your recommended daily Vitamin C intake based on age, gender, and smoking status.
Backed by NIH guidelines.
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Recommended Daily Vitamin C
Vitamin C (Ascorbic Acid) recommendations are based on NIH Recommended Dietary Allowances (RDA).
RDA by age and sex:
| Group | RDA (mg/day) |
|---|---|
| Children 1–3 | 15 |
| Children 4–8 | 25 |
| Children 9–13 | 45 |
| Teens 14–18 (M) | 75 |
| Teens 14–18 (F) | 65 |
| Adults 19+ (M) | 90 |
| Adults 19+ (F) | 75 |
Smokers need +35 mg/day due to increased oxidative stress.
Upper limit: 2,000 mg/day for adults (excess may cause digestive issues).
Food sources (per serving):
- Red bell pepper: 95 mg
- Orange: 70 mg
- Kiwi: 64 mg
- Broccoli (cooked): 51 mg
- Strawberries (1 cup): 89 mg