orangeThe Recommended Dietary Allowance (RDA) for vitamins reflects how much of each vitamin most people should get each day. The best way to get the daily requirement of essential vitamins is to eat a balanced diet that contains a variety of foods. Here is the RDA for vitamin C, per the National Institutes of Health:


1–3 years: 15 mg/day

4–8 years: 25 mg/day

9–13 years: 45 mg/day


Girls 14–18 years: 65 mg/day

Pregnant teens: 80 mg/day

Breastfeeding teens: 115 mg/day

Boys 14–18 years: 75 mg/day


Men age 19 and older: 90 mg/day

Women age 19 and older: 75 mg/day

Pregnant women: 85 mg/day

Breastfeeding women: 120 mg/day

Those who smoke need higher amounts of vitamin C. In all cases, ask your doctor what amount is best for you.

Source: National Institutes of Health

Recent Posts