How much vitamin C do you need daily? Here’s what you need to know
- 6 Minute Read
Do you wonder how much vitamin C you need daily to stay healthy and energized? The daily recommended vitamin C amount depends on your age, gender, and lifestyle, and no, more isn’t always better. We’ll break down what you need, what happens if you overdo it, and how to get enough without chugging orange juice like it’s your full-time job.
Why do you need so much vitamin C daily?
If you ever feel tired, bruise easily, or get sick more often than usual, you might be running a little low on vitamin C, like a smartphone on 5% battery. Vitamin C is a powerhouse nutrient that helps:
- Build and repair tissues
- Make collagen (hello, skin and joints!)
- Support immune function
- Boost iron absorption
- Heal wounds
- Keep gums and teeth healthy.
Since our bodies don't produce or store vitamin C, we have to top off the tank daily. Sorry, no rollover minutes here!
How much vitamin C do you need daily?
The Recommended Dietary Allowance for vitamin C varies by age and sex.
| Age 19+ | Pregnancy | Lactation | |
|---|---|---|---|
| Men | 90 mg | - | - |
| Women | 75 mg | 85 mg | 120 mg |
Note: Smokers require an additional 35 mg of vitamin C daily because of smoking's oxidative effects.
Most people can hit these targets with a balanced diet that includes a variety of fruits and vegetables. No need to chug a gallon of orange juice like you're training for the Citrus Olympics!
Can you take too much vitamin C?
In short: yes. Just because vitamin C is essential doesn’t mean “more” equals “better.”
The tolerable upper limit for adults aged 19 years and above is 2,000 mg daily. Consuming more than that, especially through supplements, may lead to:
- Diarrhea
- Nausea or vomiting
- Heartburn
- Bloating or cramps
- Headaches
- Insomnia
- Kidney stones
Long-term megadosing may even trigger “rebound scurvy” once intake drops–proof that too much of a good thing really can backfire. So if you’re wondering, can you take too much vitamin C? The answer is a polite but firm yes.
Common cold and vitamin C–fact or futility?
Vitamin C has been the main character in cold-season debates for decades. While there is no convincing evidence that high doses of vitamin C prevent colds, some research suggests it may make symptoms milder and slightly shorten their duration. Think of it as a backup singer, not the lead vocalist, in your immune system’s defense team.
Practical tips on getting your daily recommended vitamin C
- Most nutrition experts agree that a diet high in fruits and vegetables provides adequate vitamin C.
- All fruits and vegetables contain some vitamin C, so include at least 5 servings per day.
- Vitamin C is highest in raw fruits and veggies. Cooking vitamin C-rich foods can reduce their vitamin content; however, microwaving and steaming reduce nutrient losses.
- The vitamin C content of fresh produce decreases after harvest, so it's best to eat it within a week. Frozen produce retains more nutrients because it's flash-frozen shortly after harvest.
- Drink orange juice within one week of opening, and purchase it 3 to 4 weeks before the expiration date.
- A standard multivitamin typically contains anywhere from 60 to 300 milligrams of vitamin C.
Best food sources of vitamin C
Plant foods shine here. They’re naturally rich in vitamin C and often come packaged with fiber, antioxidants, and other nutrients your body loves.
| Food Group | Food | Vitamin C (mg) |
|---|---|---|
| Fruits |
Guava, 1 fruit Papaya, ½ medium Orange, 1 fruit Orange juice, 6 fluid ounces Strawberries, ½ cup, halves Grapefruit, ½ medium |
126 93 70 93 45 38 |
| Vegetables |
Green bell pepper, ½ pepper Red bell pepper, ½ cup Broccoli, ½ cup Kohlrabi, ½ cup |
57 95 41 42 |
Tracking vitamin C with MyNetDiary
You can easily track your vitamin C intake on your plan with a MyNetDiary Premium membership.
Unfortunately, the required FDA food labeling does not always include vitamin C, as this nutrient is included voluntarily.
You can view your vitamin C intake using the following pathway:
Dashboard > View All Meals > Nutrients, then choose Popular or All
By scrolling down and tapping “vitamin C”, you can view your Day Food Report or Day Foods by Vitamin C.
Keep in mind that many brands don't include vitamin C on their labeling. For unprocessed foods, choose Staples to get complete nutrition information. You can also select generic items, as they typically have more comprehensive nutrient information than brand names.
Final squeeze
Vitamin C plays a big role in your health, but the sweet spot is getting enough without overdoing it. Focus on eating your minimum "5 a day" in both vegetables and fruits–you can't go wrong with that! See how you feel inside and out. Your body will thank you.
Related content
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Nutrients->Other Vitamins & Minerals
Feb 5, 2026
