Vitamin A
Needed for vision (especially in dim light), healthy skin and linings, and the immune system.
If you are short of it
Possible signs
- Poor vision in dim light
- Dry eyes
- Dry, flaky skin
- Frequent infections
- Slow growth in children
These signs are common and have many other causes. They are clues, not proof; a blood test and a doctor can tell.
Who is more at risk
Young children and pregnant women where diets are poor; people who cannot absorb fat (coeliac disease, cystic fibrosis, weight-loss surgery); very restricted diets.
Foods rich in Vitamin A
| Food | Serving | Amount | women 19–50 | men 19–50 |
|---|---|---|---|---|
| Beef liver | 85 g cooked | 6580 NIH | 940% | 731% |
| Sweet potato (baked) | 1 medium | 1403 NIH | 200% | 156% |
| Cod liver oil | 1 teaspoon (5 ml) | 1350 | 193% | 150% |
| Spinach (cooked) | ½ cup (90 g) | 573 NIH | 82% | 64% |
| Carrot | 1 medium | 510 NIH | 73% | 57% |
| Pumpkin (cooked) | ½ cup mashed (120 g) | 350 | 50% | 39% |
| Molokhia (cooked) | 1 cup (90 g leaves) | 225 | 32% | 25% |
| Bok choy (cooked) | ½ cup (85 g) | 180 | 26% | 20% |
| Eggs | 2 large eggs | 160 NIH | 23% | 18% |
| Milk (fortified) | 1 cup (240 ml) | 150 NIH | 21% | 17% |
| Cheese (cheddar type) | 40 g, about 2 slices | 130 | 19% | 14% |
| Parsley (as in tabbouleh) | ½ cup chopped (30 g) | 126 | 18% | 14% |
| Red bell pepper | ½ cup raw (75 g) | 117 NIH | 17% | 13% |
| Mango | 1 cup pieces (165 g) | 89 | 13% | 9.9% |
Unit: mcg RAE. Share of the daily amount. Values marked NIH were checked against the food tables of the NIH Office of Dietary Supplements; the others are approximate and unchecked. Real foods vary with variety, brand, soil and cooking.
As a supplement
Retinol (preformed, from animal foods) or beta-carotene (from plants; food sources are safe and may turn skin slightly orange, but high-dose beta-carotene pills raised lung-cancer risk in smokers). Take with a meal that contains fat.
Too much
Too much preformed vitamin A causes headache, nausea, liver damage and weak bones, and can cause birth defects: avoid high-dose supplements and large amounts of liver in pregnancy.
How much you need each day
| Group | Recommended | Upper limit |
|---|---|---|
| Infants 0–6 months | 400 | 600 |
| Infants 7–12 months | 500 | 600 |
| Children 1–3 years | 300 | 600 |
| Children 4–8 years | 400 | 900 |
| Children 9–13 years | 600 | 1700 |
| Boys 14–18 years | 900 | 2800 |
| Girls 14–18 years | 700 | 2800 |
| Men 19–30 years | 900 | 3000 |
| Women 19–30 years | 700 | 3000 |
| Men 31–50 years | 900 | 3000 |
| Women 31–50 years | 700 | 3000 |
| Men 51–70 years | 900 | 3000 |
| Women 51–70 years | 700 | 3000 |
| Men over 70 | 900 | 3000 |
| Women over 70 | 700 | 3000 |
| Pregnant 14–18 years | 750 | 2800 |
| Pregnant 19–30 years | 770 | 3000 |
| Pregnant 31–50 years | 770 | 3000 |
| Breastfeeding 14–18 years | 1200 | 2800 |
| Breastfeeding 19–30 years | 1300 | 3000 |
| Breastfeeding 31–50 years | 1300 | 3000 |
Unit: mcg RAE. Upper limit applies to preformed vitamin A (retinol), not beta-carotene. US/Canada Dietary Reference Intakes (National Academies), as summarised by the NIH Office of Dietary Supplements. Other countries’ values differ slightly. These are amounts for healthy people, not treatment doses.
Interactions
Take care · Vitamin D
Very high preformed vitamin A can oppose vitamin D and weaken bones. Avoid long-term high-dose vitamin A.
Works together · Iron
Vitamin A helps release iron from stores. Low vitamin A can make anaemia resist iron treatment.
Works together · Zinc
Zinc is needed to carry vitamin A in the blood, so zinc deficiency can look like vitamin A deficiency.
Medicines and habits to mention to your doctor
Warfarin (blood thinner)
Keep vitamin K intake steady (do not suddenly eat much more or less green vegetables) and tell the clinic before starting any supplement; high-dose vitamin E can add to bleeding risk.
Fat blockers (orlistat) and bile-acid binders
They reduce absorption of fat-soluble vitamins A, D, E and K. Take a multivitamin at a different time, at least 2 hours apart.
Page updated: 2026-10-08 · By Prof. E. Shalaan, Applied Sciences and AI (ASAI)