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How Many Mg of Vitamin C Daily?

The recommended daily allowance (RDA) for adults is between 75mg-90mg.

Because vitamin C is important for healthy growth and development, it is important that you get enough every day. The recommended daily allowance (RDA) for an adult female is 75mg the RDA for an adult male is 90mg. Factors requiring a higher vitamin C intake are smoking, pregnancy, and breastfeeding.

Vitamin C Is Water-Soluble

Your body does not manufacture vitamin C as it does other vitamins, so all necessary vitamin C must come from diet and/or supplementation. Vitamin C is also water-soluble, which means that it is not stored in the body to be used when needed. Whatever the body doesn't use is excreted. This means that you need to consume the RDA of vitamin C daily to replenish your needs.

Sources of Vitamin C

The good news is that there are plenty of nutritious options when it comes to getting your RDA of vitamin C. Just one cup of orange juice fulfills 100% of your needs for the day. Other fruits and vegetables that are high sources of vitamin C include cantaloupe, citrus fruits, strawberries, broccoli, kiwi, mango, papaya, pineapple, watermelon, green peppers, spinach, potatoes, tomatoes, and winter squash.