Vitamin A
Retinol
Basic Facts
Vitamin A (carotenoids, beta carotene and retinol) is a fat-soluble vitamin that is one of the identified 13 essential vitamins we need to maintain optimal health. We're not able to manufacture this vitamin ourselves and so need to get it from nutritious food sources, in the right dosage. Vitamin A has a role in numerous functions in many parts in the body––it helps maintain healthy skin, ensures better night vision, strong teeth and bone formation and keeps tissue and mucus membranes working properly (to prevent infections). It is also needed for reproduction and breastfeeding. Vitamin A has a role in maintaining healthy epithelial cells, which helps with digestive, urinary and respiratory functions. Being fat-soluble, it is important to not overdo the amount of vitamin A we ingest, as excess vitamin A stockpiles in the body; however, it is important to note that excess intake is rare.
Let's Get Started
1. Start young
2. Eat a variety of vegetables
3. Eat orange, red and yellow hued fruit
4. Add animal food sources to your diet
5. Take Vitamin A supplements but only if it has been medically established that you need to.
2. Eat a variety of vegetables
3. Eat orange, red and yellow hued fruit
4. Add animal food sources to your diet
5. Take Vitamin A supplements but only if it has been medically established that you need to.
Found in these foods
Recommended Daily Allowances
RDA
Adequate intakes (AI*)
μg/day
μg/day
Infants
0–6 months
7–12 months
400*
500*
600
600
Children
1–3 years
4–8 years
300
400
600
900
Males
9–13 years
14–18 years
19 – >70 years
600
900
900
1700
2800
3000
Females
9–13 years
14–18 years
19 – >70 years
600
700
700
1700
2800
3000
Pregnancy
<19 years
19 – >50 years
750
770
2800
3000
Lactation
<19 years
19 – >50 years
1200
1300
2800
3000