How much vitamin C should we take per day?


…and how would we know if we were vitamin C deficient?Vitamin C - Orange

Vitamin C cannot actually be stored in the body, which means we need it in our diet each day.

For adults, 60 mg per day is the average recommended daily allowance of Vitamin C, and you’ll get that from one average serve of vegetables, or one orange. So on that basis you’d have to say that there would not be too many people who suffer from a vitamin C deficiency. Some people actively seek to take more than the recommended daily allowance (RDA), but is this advisable?

In winter, when our systems are weakened because of the lack of vitamin D – in abundant supply in summer – it is important to keep a closer eye on our vitamin intake. Vitamin C is very good for the immune system, helping to form antibodies that ward off infections, allergies and autoimmune conditions. So, if it’s so good for us, how much vitamin C  should we be looking to take?

The recommended daily allowance is 75mg a day for females 19 and over, and 90mg for males 19 years and over. For children between 4 and 8, the recommended intake is 25mg per day, while for children between 9 and 13, it is 45mg per day.

Some people take higher than the recommended RDA, but it is unclear if there are any benefits. The Department of Health advises people not to exceed the recommended daily allowance because they should be getting all the need through a varied and balanced diet.

Vitamin C sources include oranges and orange juice, red and green peppers, strawberries, blackcurrants, broccoli and potatoes – and The Big Zero, of course, with the added advantage of zero artificial colours, flavours, sweeteners or preservatives. And in these colder months, it is just as important to keep our systems hydrated and healthy – another reason for businesses and schools to invest in our delicious and nourishing ice fruit drinks the whole year round.


(Picture: By Figiu (Own work) [CC BY-SA 3.0 (], via Wikimedia Commons)