Vitamin C Calculator
Daily Vitamin C target: 90 mg (men), 75 mg (women). Antioxidant and immune support.
Vitamin C at a glance
The page is written for people who log their food: the vitamin C target sits next to your diary totals in the same units your food entries use, so you can see how close today came without extra math.
Daily Vitamin C target: 90 mg (men), 75 mg (women). Antioxidant and immune support.
Rather than a single population figure, the Vitamin C below personalizes it - your age, sex and life stage select the same allowance the reference table publishes for you. Nothing here is a black box - the page states the recommended intake up front, the script applies the life-stage adjustments shown in the code, and you can check every step by hand.
About Vitamin C Calculator
Daily Vitamin C target: 90 mg (men), 75 mg (women). Antioxidant and immune support.
This calculator uses the National Academies of Sciences, Engineering, and Medicine Dietary Reference Intakes (DRIs) to determine your personalized daily target. The Recommended Dietary Allowance (RDA) represents the intake sufficient to meet the nutrient requirement of 97-98% of healthy individuals. For nutrients without enough evidence to establish an RDA, an Adequate Intake (AI) is provided instead.
Food sources
The best way to meet your nutrient needs is through a varied, whole-food diet. Supplementation should only be considered when dietary intake is inadequate or when a deficiency has been confirmed by a healthcare provider.
Deficiency and toxicity
Both insufficient and excessive intake can cause health problems. The Tolerable Upper Intake Level (UL) represents the highest intake likely to pose no risk of adverse effects. Always discuss supplementation with your healthcare provider.
When to supplement
Supplementation may be warranted for: restrictive diets (vegan, low-calorie), malabsorption conditions, pregnancy, older adults, and confirmed deficiencies. However, food-first is always the preferred approach, supplements cannot replicate the full matrix of nutrients and bioactive compounds found in whole foods.
Formula sources, population limits, and references for this vitamin and mineral calculator are documented in our public methodology. Read the methodology · Medical disclaimer