Vitamin A
Fat-soluble vitamin essential for vision, immune function, and cell growth. Includes retinol and beta-carotene.
Recommended Daily Allowance (RDA)
Daily Requirements by Life Stage 16 groups
| Life Stage | RDA / AI (µg/day) | Upper Limit (µg/day) |
|---|---|---|
| Children 1-3 years | 300 | 600 |
| Children 4-8 years | 400 | 900 |
| Males 9-13 years | 600 | — |
| Females 9-13 years | 600 | — |
| Males 14-18 years | 900 | — |
| Females 14-18 years | 700 | — |
| Males 19-30 years | 900 | 3,000 |
| Females 19-30 years | 700 | 3,000 |
| Males 31-50 years | — | — |
| Females 31-50 years | — | — |
| Males 51-70 years | — | — |
| Females 51-70 years | — | — |
| Males 70+ years | — | — |
| Females 70+ years | — | — |
| Pregnancy | 770 | — |
| Lactation | 1,300 | — |
Top Foods Highest in Vitamin A
Amount per 100g serving. Values in µg per 100g.
Foods Highest in Vitamin A (Table)
| # | Food | Per 100g | Group |
|---|---|---|---|
| 1 | Fish oil, cod liver | 100,000 µg | Fats and Oils |
| 2 | Beef, New Zealand, imported, variety meats and by-products, | 94,398 µg | Beef Products |
| 3 | Peppers, sweet, red, freeze-dried | 77,261 µg | Vegetables and Vegetable Products |
| 4 | Veal, variety meats and by-products, liver, cooked, braised | 70,564 µg | Lamb, Veal, and Game Products |
| 5 | Beef, New Zealand, imported, variety meats and by-products l | 70,046 µg | Beef Products |
| 6 | Carrot, dehydrated | 68,466 µg | Vegetables and Vegetable Products |
| 7 | Chives, freeze-dried | 68,300 µg | Vegetables and Vegetable Products |
| 8 | Veal, variety meats and by-products, liver, cooked, pan-frie | 66,989 µg | Lamb, Veal, and Game Products |
| 9 | Lamb, New Zealand, imported, liver, cooked, soaked and fried | 66,240 µg | Lamb, Veal, and Game Products |
| 10 | Lamb, New Zealand, imported, liver, raw | 51,447 µg | Lamb, Veal, and Game Products |
| 11 | Spices, paprika | 49,254 µg | Spices and Herbs |
| 12 | Spices, pepper, red or cayenne | 41,610 µg | Spices and Herbs |
| 13 | Veal, variety meats and by-products, liver, raw | 39,056 µg | Lamb, Veal, and Game Products |
| 14 | Seal, ringed, liver (Alaska Native) | 36,600 µg | American Indian/Alaska Native Foods |
| 15 | Turkey, all classes, liver, cooked, simmered | 35,836 µg | Poultry Products |
| 16 | Peppers, pasilla, dried | 35,760 µg | Vegetables and Vegetable Products |
| 17 | Beef, variety meats and by-products, liver, cooked, braised | 31,714 µg | Beef Products |
| 18 | Spices, chili powder | 29,650 µg | Spices and Herbs |
| 19 | Liver sausage, liverwurst, pork | 27,667 µg | Sausages and Luncheon Meats |
| 20 | Grape leaves, raw | 27,521 µg | Vegetables and Vegetable Products |
Health Effects of Vitamin A
Vitamin A is essential for vision (rhodopsin in retinal cells), immune function, cell differentiation, reproduction, and embryonic development. It maintains epithelial tissue integrity throughout the body.
Vitamin A deficiency is the leading cause of preventable childhood blindness worldwide. Causes night blindness, xerophthalmia, impaired immunity, and increased mortality from measles and diarrhea.
Preformed vitamin A (retinol) is toxic in excess: acute toxicity causes nausea, headache, blurred vision; chronic excess causes liver damage, bone loss, and birth defects. UL: 3,000µg RAE/day.
Absorption & Interactions
Preformed vitamin A (retinol, retinyl esters) from animal foods is absorbed at 70-90% efficiency. Provitamin A carotenoids from plants require fat for absorption and BCO1 conversion. RAE accounts for bioavailability differences.
Other Vitamins
Frequently Asked Questions
How much Vitamin A do I need per day?
Adult males need 900 µg/day and adult females need 700 µg/day.
Which food has the most Vitamin A?
The food highest in Vitamin A is Fish oil, cod liver with 100,000 µg per 100g.
What does Vitamin A do in the body?
Fat-soluble vitamin essential for vision, immune function, and cell growth. Includes retinol and beta-carotene.