Short answer: for adults, the general guidance is 75–90 mg per day, with up to 2,000 mg per day as the safe upper limit for most people. If you’re a smoker, you may need about 35 mg more daily. Individual needs can vary based on age, pregnancy, breastfeeding, and health conditions. Always aim to get most vitamin C from foods and use supplements only if needed to reach your target. Details and practical guidance
- Recommended daily amounts
- Adult women: about 75 mg per day
- Adult men: about 90 mg per day
- Pregnant or breastfeeding individuals may have higher needs (typical ranges around 85–120 mg daily, depending on status) [source guidance varies by country but falls within these ranges] (no external link displayed here per user context).
- Upper limit and safety
- The generally recognized safe upper limit for adults is 2,000 mg per day. Taking more than this regularly can increase the risk of side effects such as stomach upset and kidney stones in some people [source guidance varies but this upper limit is widely cited].
- Getting vitamin C from food first
- Rich sources include citrus fruits (oranges, grapefruits), strawberries, kiwi, bell peppers, broccoli, and spinach. A single cup of orange juice can provide well over 70 mg, and a medium red bell pepper can provide roughly 120 mg.
- Supplements
- If considering supplementation to meet daily needs, common daily doses range from 500 mg to 1,000 mg for convenience, but most people can meet requirements with a varied diet. Do not exceed 2,000 mg daily from all sources without medical advice.
- Special considerations
- Smokers, people with certain medical conditions, or those taking specific medications may have different requirements or interactions. If unsure, discuss with a healthcare professional.
If you’d like, I can tailor these guidelines to your age, sex, pregnancy status, smoking status, and any health conditions, and I can also estimate a sample daily plan combining foods to meet your target vitamin C amount.
