Vitamin C: Here’s how to add more Vitamin C to your diet

The recommended daily intake of vitamin C varies depending on age, gender, and lifestyle. For most adults, the recommended daily allowance (RDA) is about 75 mg for women and 90 mg for men. However, certain factors like smoking, stress, and illness can increase your need for vitamin C. For example, smokers are advised to consume an additional 35 mg per day due to the increased oxidative stress and metabolic turnover of vitamin C.

While severe vitamin C deficiency, known as scurvy, is rare in developed countries, many people still don’t get enough of this vital nutrient. Mild deficiency can lead to symptoms such as fatigue, bleeding gums, and a weakened immune system.