Vitamin C
Alternative Names
Ascorbic acidRecommendations
The best way to get the daily requirement of essential vitamins, including vitamin C, is to eat a balanced diet that contains a variety of foods from the food guide pyramid.
Vitamin C should be consumed every day because it is not fat-soluble and, therefore, cannot be stored for later use.
The Food and Nutrition Board at the Institute of Medicine recommends the following amounts of vitamin C:
Infants and Children
- 0 - 6 months: 40 milligrams/day (mg/day)
- 7 - 12 months: 50 mg/day
- 1 - 3 years: 15 mg/day
- 4 - 8 years: 25 mg/day
- 9 - 13 years: 45 mg/day
Adolescents
- Girls 14 - 18 years: 65 mg/day
- Boys 14 - 18 years: 75 mg/day
Adults
- Men age 19 and older: 90 mg/day
- Women age 19 year and older: 75 mg/day
Women who are pregnant or breastfeeding and those who smoke need higher amounts. Ask your doctor what is best for you.
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