FrancescoMorello ·
How much you need (adults):
- RDA: 90 mg/day (men), 75 mg/day (women). Smokers need +35 mg/day. Pregnancy ~85 mg/day; breastfeeding ~120 mg/day.
- Practical supplement range: 200–500 mg/day if your diet is low in vitamin C or during times of higher need. More isn’t necessarily better.
- Upper limit: 2,000 mg/day. Above this, risk of stomach upset and, in some, kidney stones (especially in men) increases.