How much vitamin c does an average human require per day?

 For most healthy adults, the Recommended Dietary Allowance (RDA) for vitamin C varies slightly by gender and lifestyle.

You can think of these values as the "stable release" requirements—the minimum amount needed to maintain "system uptime" and prevent deficiency diseases like scurvy.

Daily Recommended Intake

According to the National Institutes of Health (NIH) and other major health organizations, the daily requirements are:

Category	Recommended Daily Amount (RDA)
Adult Men	90 mg
Adult Women	75 mg
Pregnant Women	85 mg
Breastfeeding Women	120 mg

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Key Factors for "Power Users"

If you have specific lifestyle factors, your "runtime requirements" for vitamin C may increase:

• Smokers: Individuals who smoke require an additional 35 mg per day (totaling 125 mg for men and 110 mg for women). This is because smoking increases oxidative stress and the turnover of vitamin C in the body.

• Maximum Limit (UL): The Tolerable Upper Intake Level for adults is 2,000 mg per day. While vitamin C is water-soluble and excess is typically excreted in urine, exceeding this limit can lead to gastrointestinal distress, diarrhea, or a higher risk of kidney stones.

• Optimal Absorption: Your body absorbs vitamin C most efficiently in doses under 200 mg. If you take a high-dose supplement (e.g., 1,000 mg), your absorption rate actually drops significantly.

Food Sources (The "Standard Library")

Most people can easily meet their requirements through a balanced diet, especially since you enjoy Asian and Middle Eastern cuisines which often feature these ingredients:

• Red Bell Peppers: ~95 mg per 1/2 cup (raw).

• Oranges/Orange Juice: ~70–90 mg per medium fruit/cup.

• Kiwifruit: ~64 mg per medium fruit.

• Broccoli: ~50 mg per 1/2 cup (cooked).

Pro-tip for your coding workflow: If you’re ever curious about the specific biochemical pathways of ascorbic acid, there are several great "science-oriented" podcasts like The Drive with Peter Attia or Huberman Lab that dive deep into the micronutrient requirements for longevity and performance.