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Most of the studies Moyad and his colleagues examined used 500 daily milligrams of vitamin C to achieve health results. That&#39 s much higher than the RDA of 75-90 milligrams a day for adults. So unless you can eat plenty of fruits and vegetables, you may need to take a dietary supplement of vitamin C to gain all the benefits, Moyad says. He suggests taking 500 milligrams a day, in addition to eating five servings of fruits and vegetables