1 · WHO IS THIS FOR?
Woman with periods (16 mg)
Man or post-menopause (11 mg)
2 · BUILD YOUR DAY (portions)
3 · HOW YOU EAT IT
Vitamin C with the meal
Tea or coffee with the meal
BAR: your day · solid line = reference · faint line = 1.8× reference
Totals are rounded typical values (USDA and NIH tables) and brands vary. Absorption range from NIH: 5–12% on vegetarian diets. Estimates only; bodies differ by 10% or more.