Vitamin C Keeps bones, ligaments, teeth, and gums healthy Helps the body respond to infections and heal wounds Recommended Dietary Allowances Children Ages 1 to 3: 15 mg Ages 4 to 8: 25 mg Ages 9 to 13: 45 mg Women Ages 14 to 18: 65 mg Age 19 and older: 75 mg Men Ages 14 to 18: 75 mg Age 19 and older: 90 mg Pregnant women: Age 18 and younger: 80 mg Ages 19 to 50: 85 mg Nursing mothers Age 18 and younger: 115 mg Ages 19 to 50: 120 mg Smokers should get an additional 35 milligrams of vitamin C a day. That's because smoking causes cellular damage. High intakes of vitamin C may cause diarrhea. For this reason, the Institute of Medicine recommends that adults age 19 and older consume no more than 2,000 milligrams of vitamin C a day. Good Food Sources: oranges, orange juice, and other citrus fruits and juices; strawberries; cantaloupes; tomatoes; leafy green vegetables, such as spinach and broccoli; peppers; potatoes; cauliflower; cabbage. Home | Vitamin A | Vitamin B1 | Vitamin B2 | Vitamin B3 | Vitamin B6 | Vitamin B12 | Folate | Vitamin D | Vitamin E | Vitamin K | Balanced Diet | Fast Health Tips Directory