What is the FDA Recommended Daily Intake of Vitamin C?

October 10, 2025 •

4 min read

According to the U.S. Food and Drug Administration (FDA), the Daily Value (DV) for vitamin C is 90 mg for adults and children aged 4 years and older. This article explores what is the FDA recommended daily intake of vitamin C, distinguishing between the DV and other recommendations, and explaining how to meet your requirements.

Quick Summary

The FDA's Daily Value (DV) for vitamin C is 90 mg for most adults, used for food and supplement labeling. However, different Recommended Dietary Allowances (RDA) exist for various age groups, genders, and life stages, including higher amounts for pregnant and breastfeeding women, and smokers.

Key Points

FDA Daily Value (DV) for Labeling: The FDA sets the DV for vitamin C at 90 mg for adults and children 4+, primarily for standardized nutrition labeling on foods and supplements.
Recommended Dietary Allowance (RDA) Varies: More specific RDA guidelines exist for different populations, recommending 90 mg for adult men, 75 mg for adult women, and higher amounts for pregnant (85 mg) and lactating (120 mg) women.
Smokers Need More: Due to increased oxidative stress, smokers require an additional 35 mg of vitamin C per day.
Tolerable Upper Intake Level (UL): To avoid gastrointestinal side effects like diarrhea, adults should not exceed the UL of 2,000 mg per day, particularly from supplements.
Food is the Best Source: A diet rich in fruits and vegetables like bell peppers, citrus fruits, strawberries, and broccoli is the best way to get sufficient vitamin C naturally.
Preparation Matters: To preserve vitamin C content, eat fruits and vegetables raw or use cooking methods like steaming that minimize heat and water exposure.

Understanding the FDA Daily Value (DV)

The U.S. Food and Drug Administration (FDA) established the Daily Value (DV) to help consumers interpret the nutritional information on food and supplement labels. The DV for vitamin C is set at a single value—90 mg for adults and children age four years and older—which serves as a benchmark for comparison rather than a specific recommendation for every individual. A product's nutrition label displays the amount of vitamin C it contains as a percentage of this DV.

How RDA Differs from the FDA's Daily Value

While the FDA's DV is a general labeling standard, the Recommended Dietary Allowance (RDA) offers more specific daily intake goals tailored to different populations. Developed by the Food and Nutrition Board of the National Academies of Sciences, Engineering, and Medicine, the RDA accounts for factors such as age, sex, and life stage.

Vitamin C Recommended Dietary Allowances by Life Stage

Adult Men (19+ years): 90 mg/day.
Adult Women (19+ years): 75 mg/day.
Pregnant Women: 85 mg/day.
Lactating Women: 120 mg/day.
Smokers: An additional 35 mg/day is recommended for smokers due to increased oxidative stress.
Children: Intake varies by age, from 15 mg for ages 1–3 to 75 mg for teenage boys.

High-Potency Vitamin C and Tolerable Upper Intake

When consuming vitamin C supplements, especially in high doses, it is important to be aware of the Tolerable Upper Intake Level (UL). The UL is the maximum daily intake that is unlikely to cause adverse health effects in most people. For adults, the UL for vitamin C is 2,000 mg per day, though higher amounts are sometimes tolerated. Excessive intake, especially from supplements, can cause gastrointestinal issues such as diarrhea.

Sources of Vitamin C

It is possible to meet the daily vitamin C requirements through a balanced diet of fruits and vegetables. Since vitamin C is water-soluble, excess amounts are not stored in the body and are excreted in the urine. Foods rich in vitamin C include citrus fruits, bell peppers, kiwifruit, strawberries, cantaloupe, broccoli, brussels sprouts, spinach, tomatoes, and potatoes. Many of these foods are best consumed raw or with minimal cooking to preserve their vitamin C content, as the vitamin is sensitive to heat. Steaming or microwaving can help lessen cooking-related nutrient loss.

Comparison of Daily Values and Recommended Dietary Allowances


Population Group	FDA Daily Value (DV)	Recommended Dietary Allowance (RDA)	Key Differences
Adults (age 19+)	90 mg (for food labeling)	Men: 90 mg; Women: 75 mg	The FDA's DV is a standardized value for labels, while the RDA provides specific, gender-based guidance.
Pregnant Women	90 mg (covered under adults)	85 mg	The RDA for pregnant women is slightly lower than the general adult DV, indicating a specific need.
Lactating Women	90 mg (covered under adults)	120 mg	Lactating women have a significantly higher RDA than the standardized DV, reflecting increased nutritional needs.
Smokers	90 mg (not specified)	Add 35 mg to baseline recommendation	The RDA explicitly addresses the higher vitamin C requirement for smokers, unlike the single DV.
Children 4-8 years	90 mg (covered under adults)	25 mg	Children have a lower RDA, but the FDA's DV for food labeling remains 90 mg for all individuals 4 and older.

What if you have a special dietary need?

Individuals with certain health conditions or lifestyle choices may have different vitamin C requirements. For instance, those with limited variety in their diet, specific malabsorption issues, or those exposed to secondhand smoke may be at risk of inadequate intake. Consulting a healthcare professional can provide personalized guidance for meeting unique nutritional needs.

Conclusion

The FDA-set Daily Value (DV) of 90 mg serves as a labeling reference. However, specific Recommended Dietary Allowance (RDA) guidelines from health authorities provide tailored intake goals based on age, sex, and health status. A balanced diet is the best source, while supplements should remain below the 2,000 mg tolerable upper limit.

What to eat for your daily intake

A varied diet featuring plenty of fruits and vegetables like citrus fruits, bell peppers, and broccoli can provide your daily vitamin C. The full list of foods rich in Vitamin C can be found at the {Link: ODS NIH website https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/}.

How to Optimize Your Vitamin C Intake

To maximize vitamin C from food, eat fruits and vegetables raw when possible or use steaming or microwaving. Vitamin C also aids in absorbing non-heme iron from plant foods.

Important Considerations

Consult a healthcare professional for personalized recommendations if you have specific health conditions or dietary limitations. Prioritize food sources and use high-dose supplements cautiously.

Final Recommendations

Focus on a diverse, fruit and vegetable-rich diet. Use the FDA's DV as a guide for labels and refer to detailed RDA guidelines for tailored goals.

Frequently Asked Questions

The FDA Daily Value (DV) is a standardized reference amount (90 mg for most adults) used for nutrition labeling on products to help consumers compare them. The Recommended Dietary Allowance (RDA), developed by the National Academies of Sciences, is a set of more specific daily intake goals that vary by age, sex, and life stage.

Smokers need an additional 35 mg of vitamin C per day compared to non-smokers. This is because smoking increases oxidative stress and the metabolic turnover of vitamin C in the body.

The Tolerable Upper Intake Level (UL) for adults is 2,000 mg per day. Exceeding this amount, especially through high-dose supplements, may lead to adverse gastrointestinal effects such as diarrhea.

Excellent food sources of vitamin C include citrus fruits (oranges, grapefruit), bell peppers, strawberries, kiwi, broccoli, brussels sprouts, and tomatoes.

Yes, vitamin C is water-soluble and sensitive to heat. Prolonged cooking, especially boiling, can significantly reduce the vitamin C content of food. Steaming or microwaving can help retain more of the nutrient.

Yes, their needs are higher. The RDA for pregnant women (19+ years) is 85 mg per day, while lactating women require 120 mg per day to support both their own health and the needs of their child.

Vitamin C helps improve the absorption of non-heme iron, which is found in plant-based foods. You can boost iron absorption by eating vitamin C-rich foods, such as a salad with tomatoes and citrus dressing, alongside a source of plant-based iron.