Vitamin C (ascorbic acid) daily dose

Vitamin C is an antioxidant that maintains healthy tissue and helps the body absorb iron. It also plays a role in wound healing.
Studies have shown that eating foods high in vitamin C can lower rates of cancer and heart disease. It’s unclear whether vitamin C supplements can provide the same benefits. In fact, taking megadoses of vitamin C in supplement form is discouraged because there aren’t any established benefits. For instance, there’s still little evidence that vitamin C can prevent colds or lessen cold symptoms. On a brighter note: Vitamin C supplements, taken with some other antioxidants and zinc, may slow the progression of age-related macular degeneration. However, this treatment should only be used under a doctor’s supervision to ensure proper dosages.

Vitamin C (ascorbic acid) daily dose

AgeVitamin C (ascorbic acid)
(d) mg/day
0 - 6 months25
7-11 months30
1-3 years30
4-6 years30
7-9 years35
10-18 years
Males
40
10-18 years
Females
40
Males
19 - 65 years
45
Females
19-50 years
(pre- menopausal)
45
Females
51-65 years
(menopausal)
45
65 + years Males45
65 + years Females45
Pregnancy55
Lactation70 (e)

(d) An RNI of 45 mg was calculated for adult men and women and 55 mg recommended during pregnancy. It is recognised however that larger amounts would promote greater iron absorption if this can be achieved.
(e) An additional 25 mg is needed for lactation.

Vitamin C (ascorbic acid) Food sources: citrus juices and fruits, berries, tomatoes, potatoes, green and red peppers, broccoli, and spinach.

Foods High in Vitamin C

FoodAmount(mg)
Kiwi 1 whole 108
Orange juice6 oz62
Orange1 whole 85
Cantaloupe0,5 cup63
Grapefruit juice6 oz57
Grapefruit0,5 cup51
Strawberries0,5 cup48
Cranberry juice cocktail0,5 cup45
V-8 juice0,5 cup45
Tomato juice0,5 cup33
Watermelon1 cup31
Grape juice0,5 cup29
Raspberries0,5 cup18
Green peppers0,5 cup95
Cauliflower, raw0,5 cup75
Broccoli0,5 cup70
Brussels sprouts0,5 cup65
Collard greens0,5 cup48
Cauliflower, cooked0,5 cup30
Potato1 whole29
Tomato0,5 cup23