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.

Found in these foods

Recommended Daily Allowances

RDA

Adequate intakes (AI*)
μg/day

Upper limit

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