Daily vitamin C needs vary by age, sex, smoking status, and special conditions. For many adults, recommended intakes are in the tens of milligrams range; smokers generally require more due to increased oxidative stress. The key principle is that vitamin C is not a “more is always better” nutrient with unlimited upside. Consistently meeting daily needs is typically achievable with a fruit-and-vegetable–rich diet.\n\nA practical answer to “How can I meet daily vitamin C needs?” is to combine 1–2 servings of vitamin-C–rich fruit (e.g., kiwi, strawberries, citrus) with 1–2 servings of vitamin-C–rich vegetables (e.g., peppers, broccoli, parsley). Because cooking can reduce vitamin C, including some raw or lightly cooked produce is beneficial.\n\nSituations like pregnancy, breastfeeding, malabsorption, chronic illness, or restrictive diets may require individualized assessment. The best target is not the highest dose, but a sustainable daily pattern—small, consistent sources tend to be more rational than occasional very high doses.