Vitamin C, also known as “ascorbic acid,” is a water-soluble nutrient which is found in many different foods.

It is a powerful antioxidant, protecting your body from the damage of free radicals.

Free radicals play a key role in the aging process, so getting plenty of vitamin C can protect your health both now and over the years to come.

How Much Vitamin C Do You Need?

The amount of vitamin C that you require depends on how old you are.

According to Food and Nutrition Board (FNB) at the Institute of Medicine (IOM), growing infants require 50 mg (20), but then the amount drops down to 15 mg for children up to three years old.

It climbs slowly back up from that point, maxing out at 90 mg for adult men and 75 mg for adult women.

Here is a comprehensive table (36):​

Recommended Dietary Allowances (RDAs) for Vitamin CAgeMaleFemalePregnancyLactation0–6 months | 40 mg* | 40 mg* |  | 
7–12 months | 50 mg* | 50 mg* |  | 
1–3 years | 15 mg | 15 mg |  | 
4–8 years | 25 mg | 25 mg |  | 
9–13 years | 45 mg | 45 mg |  | 
14–18 years | 75 mg | 65 mg | 80 mg | 115 mg
19+ years | 90 mg
| 75 mg | 85 mg | 120 mg