Daily Vitamin C Amount

Vitamin C belongs to the group of vitamins referred to as water-soluble vitamins. Vitamin C acts as an antioxidant and helps your body synthesize collagen, which is a protein required for healthy bones, teeth, skin and blood vessels. Your body cannot store excess amounts of vitamin C, so it is essential to consume the vitamin through your diet on a daily basis.

Daily Recommendations

The Food and Nutrition Board, a subgroup of the Institute of Medicine, provides recommendations for daily vitamin C intake depending on age and sex. Infants up to 6 months require 40 mg per day, whereas infants between 7 and 12 months need 50 mg daily. Children between the ages of 1 and 3 years old require 25 mg daily, and children between 4 and 8 should consume 45 mg daily.

When a child reaches the age of 14, needs vary based on sex as well. A male between 14 and 18 requires 75 mg daily, whereas a female of the same age needs 65 mg daily. Adult men aged 19 and older require 90 mg daily, whereas adult women of the same age need 75 mg daily.

Special Needs

Cigarette smoke triggers your body to increase the breakdown and elimination of vitamin C from the body. As a result, your body does not have adequate time to allow proper absorption of the vitamin. To ensure that the body absorbs enough vitamin C, male smokers should consume 125 mg of vitamin C daily and female smokers should consume 110 mg per day.

Women who are pregnant and lactating also have increased needs. Pregnant women aged 18 and younger require 80 mg of vitamin C every day, whereas pregnant women aged 19 and older need 85 mg. Breast-feeding women aged 18 and younger should consume 115 mg per day and breast-feeding women aged 19 and older should consume 120 mg per day.

Food Sources

According to "Nutrition and You" by Joan Salge Blake, Americans meet approximately 90 percent of their daily vitamin C intake through the consumption of fruits and vegetables. The most popular food sources of vitamin C include oranges, grapefruits and their respective juices. Other good sources of vitamin C include cantaloupe, peppers, mango, Brussels sprouts, sweet potatoes, strawberries, tomatoes, potatoes and broccoli.

Considerations

If you find it difficult to meet your vitamin C needs through diet alone, your doctor or dietitian may recommend taking vitamin C supplements. Supplement use should be monitored by your doctor. It is also important to note that supplements should never take the place of a healthy diet. The best way to reach your daily nutrient intake is always through your food choices. Supplements should only be used as a tool to help you reach your goals.