Vitamin C

How much vitamin C do you need a day?

Updated 3 Nov 2026

Short answer

In the US, adult men need 90 mg a day and women 75 mg, 85 mg in pregnancy and 120 mg while breastfeeding.[1] People who smoke need 35 mg more.[1] In the EU, EFSA set 110 mg for men and 95 mg for women.[2] Five servings of fruit and vegetables a day can give more than 200 mg.[1]

Sources (2)

  1. Vitamin C: Fact Sheet for Health Professionals. NIH Office of Dietary Supplements. ods.od.nih.gov
  2. Scientific Opinion on Dietary Reference Values for vitamin C. EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA) European Food Safety Authority, 2013. www.efsa.europa.eu

More about vitamin c

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For education; not medical advice. Talk to a doctor before you start, stop or change a supplement.