What is the ideal vitamin C dosage?

The ideal dosage of vitamin C can vary based on individual needs and circumstances. According to Dr. Rhonda Patrick, the Recommended Dietary Allowance (RDA) for healthy men is 90 milligrams per day and for women, it is 75 milligrams per day. However, the tolerable upper intake level is set at 2000 milligrams per day to prevent gastrointestinal issues. She notes that very high doses, such as 10 grams per day, have not been found to be toxic in adults 1.

Dr. Patrick also mentions that individuals with specific health conditions or lifestyles might need higher amounts. For instance, smokers or those who consume alcohol regularly may require higher doses due to increased oxidative stress and urinary losses of vitamin C 1. Additionally, for those engaged in high-endurance activities, supplementing with vitamin C can be beneficial, particularly if combined with other antioxidants like vitamin E and beta-carotene, due to its role in decreasing exercise-induced oxidative damage and boosting immune function 2.

For general health, some researchers suggest increasing the RDA to 200 milligrams per day to potentially reduce the risk for chronic diseases such as heart disease, stroke, and cancer 1.