How To Figure Out The U.s. Rda Of Vitamin C

The Food and Nutrition Board of the Institute of Medicine sets the recommended daily allowance for all nutrients, including vitamin C, based on age and gender. Vitamin C is a water-soluble vitamin that your body needs but does not produce. Vitamin C is associated with collagen, neurotransmitter and carnitine synthesis. This helps maintain and repair cartilage, teeth, gums and bones. Vitamin C also functions as an antioxidant. Scurvy is a disease caused by vitamin C deficiency. Sources of vitamin C include grapefruit, oranges, broccoli, tomatoes, strawberries and sweet red peppers.

Step 1

Refer to the values provided by the Food and Nutrition Board of the Institute of Medicine to figure out your daily RDA of vitamin C. Children who are between 1 and 3 years old need 15 mg of vitamin C. Children who are 4 to 8 years old need 25 mg. Children who are 9 to 13 years old need 45 mg. Adolescent females who are between 14 and 18 years old need 65 mg and male adolescents require 75 mg. Adult males who are at least 19 years old should have 90 mg and adult females should have 65 mg. Pregnant girls and women who are between 14 and 18 years old need 80 mg. Pregnant women who are 19 to 50 years old need 85 mg. Breastfeeding mothers who are 14 to 18 years old need 115 mg and those 19 to 50 years old need 120 mg.

Step 2

Use the U.S. Department of Agriculture's Food and Nutrition Information Center's online calculator to figure out your RDA for vitamin C. The form requires that you enter your gender, pregnancy or breastfeeding status, age, height, weight and activity level. Check the "Vitamin C" box under the "Vitamins" section. Click "submit" to receive the requested information.

Step 3

Add 35 mg of vitamin C per day to your recommended level if you are a smoker because smokers have lower levels of vitamin C, according to Oregon State University's Linus Pauling Institute.

Step 4

Speak with your doctor to determine your individual levels. Certain medical conditions or medications may affect your recommended daily allowance amounts.