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Nutrient

Vitamin A

Established research area

A fat-soluble vitamin important for vision, skin, and normal cell growth. Preformed vitamin A comes from animal foods; plant foods supply beta-carotene the body converts to it.

Commonly noted

Commonly noted
Vitamin A is a fat-soluble vitamin the body uses for normal vision, skin, cell growth, and its defense system; plant foods supply carotenoids such as beta-carotene that the body converts to it.
Low intake
Low vitamin A status is commonly discussed in relation to poor night vision and dry eyes, and is rare where diets are varied.
Higher intake
Very high preformed vitamin A from supplements or liver is commonly discussed in relation to headaches and, over time, liver strain, and is a particular point of caution during pregnancy; the commonly cited upper intake level for adults is 3,000 mcg a day. Beta-carotene from plants does not carry the same reports.

Source: NIH ODS

Reference intakes

General reference figures for a typical adult — not a personal target or a claim of need.

  • rda · adult_female700 mcgDRI/NASEM
  • rda · adult_male900 mcgDRI/NASEM
  • ul · adult3000 mcgDRI/NASEM

Commonly found in

Romaine lettuceSwiss chardChili pepperDillGarlic chivesChivesManchegoCentury eggCurry leafGruyèreCheeseGreen peasWatermelonEggsLeekPersimmonSugar snap peasCantaloupePlantainKabocha squashNectarineAmaranth leafGrapefruitSorrelMultivitaminEelGac fruitBok choyNettleMintHalloumiMizunaPerilla leaf (kkaennip)Duck eggVitamin A (supplement)PecorinoDandelion greensMoringa (drumstick)PumpkinThai basilShiso (perilla)TomatoMolokhia (jute leaf)MandarinMozzarellaParsleyAcorn squashMitsubaSweet potatoArugulaGoji berriesEscaroleMangoParmesanKomatsunaPassionfruitGoat cheeseEpazoteGochugaru (Korean chili powder)ThymeRapiniKimchiOlivesMilkKaleWater spinach (kangkong)Collard greensGheeBell pepperEndiveBroccoliGai lan (Chinese broccoli)Chicken liverPurslaneButterBrussels sproutsAsparagusCarrotsApricotBlue cheeseGuavaWatercressRicottaPaprikaMustard greensCheddar cheeseNori (dried laver)PeachCream cheesePapayaButternut squashElderberriesBeef liverCassava leafSpinachBrieCilantroGoudaDelicata squashCod liver oilLoquat

Worth knowing

Preformed vitamin A is fat-soluble and can build up; very high supplemental amounts are a topic of caution, especially during pregnancy.

Feelments is for personal tracking and general wellness education. It does not provide medical advice, diagnosis, or treatment.