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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.
Often discussed in relation to
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.
- rdaadult_female700 mcgDRI/NASEM
- rdaadult_male900 mcgDRI/NASEM
- uladult3000 mcgDRI/NASEM
Foods and products containing it
Romaine lettuceFoodSwiss chardFoodChili pepperFoodDillFoodGarlic chivesFoodChivesFoodManchegoFoodCentury eggFoodCurry leafFoodGruyèreFoodCheeseFoodGreen peasFoodWatermelonFoodEggsFoodLeekFoodPersimmonFoodSugar snap peasFoodCantaloupeFoodPlantainFoodKabocha squashFoodNectarineFoodAmaranth leafFoodGrapefruitFoodSorrelFoodMultivitaminSupplementEelFoodGac fruitFoodBok choyFoodNettleFoodMintFoodHalloumiFoodMizunaFoodPerilla leaf (kkaennip)FoodDuck eggFoodVitamin A (supplement)SupplementPecorinoFoodDandelion greensFoodMoringa (drumstick)FoodPumpkinFoodThai basilFoodShiso (perilla)FoodTomatoFoodMolokhia (jute leaf)FoodMandarinFoodMozzarellaFoodParsleyFoodAcorn squashFoodMitsubaFoodSweet potatoFoodArugulaFoodGoji berriesFoodEscaroleFoodMangoFoodParmesanFoodKomatsunaFoodPassionfruitFoodGoat cheeseFoodEpazoteFoodGochugaru (Korean chili powder)FoodThymeFoodRapiniFoodKimchiFoodOlivesFoodMilkDrinkKaleFoodWater spinach (kangkong)FoodCollard greensFoodGheeFoodBell pepperFoodEndiveFoodBroccoliFoodGai lan (Chinese broccoli)FoodChicken liverFoodPurslaneFoodButterFoodBrussels sproutsFoodAsparagusFoodCarrotsFoodApricotFoodBlue cheeseFoodGuavaFoodWatercressFoodRicottaFoodPaprikaFoodMustard greensFoodCheddar cheeseFoodNori (dried laver)FoodPeachFoodCream cheeseFoodPapayaFoodButternut squashFoodElderberriesFoodBeef liverFoodCassava leafFoodSpinachFoodBrieFoodCilantroFoodGoudaFoodDelicata squashFoodCod liver oilSupplementLoquatFoodWorth knowing
Preformed vitamin A is fat-soluble and can build up; very high supplemental amounts are a topic of caution, especially during pregnancy.