Vitamin C recommended daily

In a paper published in 1996, researchers at the National Institutes of Health recommended that the RDA for vitamin C be raised to 200 mg per day.

Men Women Pregnancy



60 mg 60 mg 70 mg

95 mg


40 mg 40 mg 50 mg

70 mg


40 mg 30 mg 60 mg

75 mg


Vitamin C is the most widely taken supplement in developing countries. It is available in pills, powders, effervescent tablets, syrups and pastilles. Ascorbic acid is the most widely used and least expensive form, but it causes stomach upsets in some people and can damage tooth enamel.
Vitamin C recommended daily Calcium ascorbate and sodium ascorbate are also readily available and are less likely to have these effects. Some supplements provide vitamin C in the form of C complex which contains bioflavonoids. These compounds occur naturally with vitamin C and, in high enough doses, increase its activity.

Supplements are particularly beneficial for anyone who smokes, eats an unhealthy diet, is under physical or emotional stress, drinks alcohol, lives in a polluted environment, is exposed to toxic chemicals, suffers from recurrent infections or has an increased risk of cancer. Women who take the contraceptive pill, elderly people, pregnant women and those with absorption difficulties are also likely to benefit.

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Other Vitamins:

Vitamin A
Beta carotene
Vitamin B6
Vitamin B12
Pantothenic acid
Vitamin C
Vitamin D
Vitamin E
Vitamin K