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Recommended Daily Allowance for Vitamin C (RDA) (Ascorbic Acid) - Daily Intake of Vitamin C, How Much to Eat

Vitamin C: Daily Needs

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Recommended Daily Allowance for Vitamin C

What is Vitamin C?

Also known as ascorbic acid, vitamin C is water soluble so any excess is excreted in the urine. Ascorbic acid is well known for it's anti-infection as well as antioxidant properties.

Functions of Vitamin C in Diet

Ascorbic acid has a number of important functions in the body. First, it boosts immunity to disease (like cancer), fights infections and accelerates healing. Next, it's antioxidant powers help to combat the effects of oxygenation on the body (eg. ageing). Also, it plays a major role in the formation of collagen - vital for the growth and repair of bones, teeth, tissue cells and blood vessels. Vitamin C is also important in boosting the absorption of dietary iron.

Vitamin C: Recommended Daily Allowance (RDA)

US RDA: Varies.
(Non-smokers) Women: 75mg/day Men: 90mg/day
(Smokers) Women: 110mg/day Men: 125mg/day
EU RDA: 60mg

People Who Need More Vitamin C in Diet

Groups with an increased risk of Vitamin C deficiency include

- Smokers (1 cigarette uses up 25 mg of vitamin C) 
- People affected by pollution or toxins
- Heavy drinkers
- Users of birth-control pill
- Users of aspirin, antibiotics, anti-arthritic drugs
- Anyone under excessive physical or mental stress
- Anyone undergoing dental or general surgery
- Diabetics
- The elderly

Nutrition Resources About Vitamin C

Food Sources
Health & Weight Benefits

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