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Facts about Vitamin A1
Nan C. Jensen and Linda B. Bobroff 2This publication is best viewed in PDF format. Click here to print or view the entire publication.
Why do we need vitamin A?
Vitamin A is a fat-soluble vitamin that is essential to our health. It helps us see normally in the dark. Vitamin A also promotes normal growth and health of body cells, and keeps skin healthy.
There are animal sources (retinol) and vegetable sources (carotenoids) of vitamin A in foods. Only a few of the carotenoids in foods are converted to vitamin A in the body. Beta-carotene is the most familiar carotenoid.
Beta-carotene, and several other carotenoids, act as antioxidants. Antioxidants help slow down or prevent cell damage. By protecting cells from damage, antioxidants may reduce risk for certain cancers and heart disease.
What happens if we don't get enough vitamin A?
Inadequate intake of vitamin A can cause night blindness, dry scaly skin, increased risk for infections, and poor growth.
How much vitamin A do we need?
Recommended intakes for vitamin A are given as "Retinol Activity Equivalents."
This helps to account for the differences between carotenoids and retinol. It takes about 12 units of beta-carotene or 24 units of other carotenoids to make 1 unit of retinol in the body.
The following table lists recommended daily intakes of vitamin A:
Life Stage
Vitamin A (µg/day as RAE)
Men, ages 19+
900
Women, ages 19+
700
Pregnancy
770
Breastfeeding
1300
µg = micrograms RAE = Retinol Activity Equivalents
How can we get enough vitamin A?
We get vitamin A by eating a variety of fruits and vegetables that contain carotenoids, and from dairy products fortified with vitamin A. Vitamin A also is found in liver and egg yolks.
Here are some foods and the amount of vitamin A they contain:
Food
Vitamin A
(RAE*)
Sweet potato, cooked,
1 medium
1240
Carrot, raw, 1 medium
1010
Pumpkin, cooked, ½ cup
660
Cantaloupe, cubed, 1 cup
260
Apricots, 3 medium
140
Egg yolk, cooked, 1 large
100
Cheese, cheddar, 1 oz
90
Milk, 1 cup
80
Broccoli, pieces, 1 cup
70
* Retinol Activity Equivalents
oz = ounces
What about supplements?
We don't need supplements since vitamin A is so widely available in foods and easily stored in the body. Pregnant women especially should avoid taking retinol supplements. High doses during pregnancy can cause birth defects. Look for beta-carotene as the vitamin A source in prenatal supplements.
How much is too much?
Taking large doses of retinol can cause severe health problems. These include vomiting, bone and joint pain, dry scaly skin, and liver damage. Vitamin A toxicity can kill you! Keep your total vitamin A intake less than 3,000 µg per day from retinol.
Where can I get more information?
The Family and Consumer Sciences (FCS) agent at your county Extension office may have more written information and nutrition classes for you to attend. Also, a registered dietitian (RD) can provide reliable information to you.
Reliable nutrition information may be found on the Internet at the following sites:
Footnotes
1. This document is FCS8639, one of a series of the Department of Family, Youth and Community Sciences, Florida Cooperative Extension Service, Institute of Food and Agricultural Sciences, University of Florida. First published: June 2001. Revised: April 2006. Please visit the EDIS Web site at http://edis.ifas.ufl.edu2. Nan C. Jensen, MS, RD, Pinellas County Extension Service, and Linda B. Bobroff, PhD, RD, LD/N, professor, Department of Family, Youth and Community Sciences, Cooperative Extension Service, Institute of Food and Agricultural Sciences, University of Florida, Gainesville, 32611.
The Institute of Food and Agricultural Sciences (IFAS) is an Equal Opportunity Institution authorized to provide research, educational information and other services only to individuals and institutions that function with non-discrimination with respect to race, creed, color, religion, age, disability, sex, sexual orientation, marital status, national origin, political opinions or affiliations. For more information on obtaining other extension publications, contact your county Cooperative Extension service.
U.S. Department of Agriculture, Cooperative Extension Service, University of Florida, IFAS, Florida A. & M. University Cooperative Extension Program, and Boards of County Commissioners Cooperating. Larry Arrington, Dean.
Copyright Information
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