Recommended daily intake of vitamin c
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Vitamin C Daily Intake Recommendations: Global Guidelines and Key Considerations
Minimum Vitamin C Intake to Prevent Deficiency
The absolute minimum daily intake of vitamin C required to prevent scurvy is about 10 mg per day. Many countries, including the UK, Australia, and the FAO/WHO, set their recommendations slightly higher, at 40–45 mg per day, to include a safety margin and ensure basic health needs are met 123.
Recommended Daily Allowance (RDA) for General Health
Most recent guidelines recommend higher daily intakes to support optimal health, not just to prevent deficiency. The Institute of Medicine (US) recommends 90 mg per day for men and 75 mg per day for women, while the European Food Safety Authority (EFSA) suggests 110 mg for men and 95 mg for women 167. The German, Austrian, and Swiss nutrition societies recommend 110 mg per day for men and 95 mg per day for women, with increased needs for pregnant and lactating women .
Optimal Intake for Immune Function and Chronic Disease Prevention
Emerging research suggests that higher intakes of vitamin C may provide additional health benefits, such as improved immune function and reduced risk of chronic diseases like cardiovascular disease and the common cold. Several studies indicate that a daily intake of 200 mg may be optimal for healthy adults, as this amount saturates plasma levels and supports immune cell function 189. Some experts propose that the best health outcomes are seen with intakes between 200 mg and 250 mg per day, and that current RDAs may be too low for optimal health 245689.
Special Considerations: Smokers, Body Weight, and Age
- Smokers: People who smoke have higher metabolic losses of vitamin C and lower plasma levels. Recommendations for smokers are typically 40–60 mg higher than for non-smokers, with some guidelines suggesting 135 mg per day for female smokers and 155 mg per day for male smokers 710.
- Body Weight: Heavier individuals may require more vitamin C. For those weighing 100 kg or more, an intake of 140 mg per day is suggested to maintain adequate plasma levels .
- Children, Pregnant, and Lactating Women: Needs vary by age and physiological state. For example, pregnant women are advised to consume 105 mg per day from the fourth month onward, and lactating women 125 mg per day .
Upper Safe Limit
Most guidelines agree that daily intakes up to 1000 mg are safe for the general population, with no evidence of benefit for doses above 400 mg per day and potential for adverse effects at very high intakes 459.
Conclusion
While the minimum daily intake of vitamin C to prevent deficiency is around 10–45 mg, most health authorities now recommend 75–110 mg per day for adults, with higher needs for smokers, pregnant and lactating women, and those with higher body weight. Recent evidence suggests that an intake of 200 mg per day may be optimal for immune function and chronic disease prevention, and intakes up to 1000 mg per day are considered safe for most people 12456789+1 MORE.
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