Vitamin A helps your immune system work properly, supports vision in dim light, and keeps your skin and the linings of your body healthy. The NHS says adults need 700 mcg a day for men and 600 mcg a day for women, and that most people can get all they need from a varied diet. You get it in two forms: ready-made vitamin A (retinol) from liver, eggs, dairy and oily fish, and beta carotene from orange and dark green vegetables and fruit, which your body converts into vitamin A. Too much ready-made vitamin A can be harmful, especially in pregnancy, so avoid high-dose supplements unless your doctor recommends them.
What vitamin A does
- Vision: your eyes use vitamin A to make a pigment that lets you see in low light. Our article on carrots and eyesight explains how.
- Immune system: it helps your body’s natural defense against illness and infection work properly.
- Skin and linings: it keeps skin and the linings of parts of the body, such as the nose, healthy.
- Growth and development, including in pregnancy and childhood.
How much do you need?
| Group | Amount a day |
|---|---|
| Men (UK) | 700 mcg |
| Women (UK) | 600 mcg |
| US Daily Value on food labels | 900 mcg |
The NHS notes that having more than an average of 1.5 mg (1,500 mcg) a day of vitamin A over many years may affect your bones, making them more likely to fracture later in life. It advises women who have been through the menopause and older men, who are at greater risk of osteoporosis, to avoid having more than 1.5 mg a day from food and supplements.
The best food sources
Per 100 g, from USDA FoodData Central, shown as retinol activity equivalents (RAE), which account for how well beta carotene converts to vitamin A:
| Food | Vitamin A (RAE) | Form |
|---|---|---|
| Sweet potato, baked | 961 mcg | Beta carotene |
| Carrots, raw | 835 mcg | Beta carotene |
| Spinach, raw | 469 mcg | Beta carotene |
| Kale, raw | 241 mcg | Beta carotene |
| Eggs | 160 mcg | Retinol |
| Mango | 54 mcg | Beta carotene |
| Whole milk | 46 mcg | Retinol |
Liver and liver products, such as pâté, are by far the richest source. The NHS warns that because liver contains so much vitamin A, you may be at risk of having too much if you eat it more than once a week.
Getting more from beta carotene
Beta carotene is fat-soluble, so you absorb more of it when you eat colorful vegetables with a little fat, such as olive oil, or as part of a meal. Cooking carrots and sweet potatoes also makes it easier to absorb. Our guide to eating the rainbow shows how to include more orange and green produce.
Vitamin A and pregnancy
Too much ready-made vitamin A can harm an unborn baby. The NHS advises that if you’re pregnant or might become pregnant, you should avoid liver and liver products, such as pâté, and avoid supplements containing vitamin A, including fish liver oil. Choose a pregnancy supplement designed for pregnancy, which uses safe forms and amounts. Beta carotene from fruit and vegetables is safe. Our guide to foods to avoid during pregnancy covers this and other advice.
Vitamin A deficiency
Deficiency is rare in high-income countries but remains a major problem in some low-income countries, mainly affecting young children and pregnant women. The World Health Organization says night blindness, difficulty seeing in low light, is one of the first signs. Severe deficiency can cause blindness and increase the risk of serious infections. People with conditions that affect fat absorption, such as cystic fibrosis or some liver and bowel diseases, may also be at risk and are usually monitored by their medical team.
Supplements: who needs them?
Most healthy adults don’t need a vitamin A supplement. In the UK, the NHS recommends that children aged 6 months to 5 years are given daily vitamin supplements containing vitamins A, C and D, unless they drink more than 500 ml of infant formula a day.
Be cautious with:
- High-dose vitamin A supplements and fish liver oil, which can push your intake over safe limits.
- Beta carotene supplements if you smoke or used to smoke. The US Preventive Services Task Force recommends against beta carotene supplements for preventing heart disease or cancer, because they’ve been linked with a higher risk of lung cancer in people at high risk, such as smokers.
- Acne medicines related to vitamin A, such as isotretinoin. Don’t take vitamin A supplements alongside them unless your doctor agrees.
If you take a multivitamin, check how much vitamin A it contains and add it to what you get from food. Our article on whether you need a multivitamin explains who benefits.
Can you get too much from food?
Very rarely from fruit and vegetables. Your body converts only as much beta carotene as it needs, so you can’t overdose on it from food, although eating very large amounts of carrots can turn your skin slightly orange, a harmless condition that fades. Ready-made vitamin A from liver is different, which is why regular large portions of liver aren’t advised.
Common questions
Does cooking destroy vitamin A?
Not much. Beta carotene is fairly stable during cooking, and gentle cooking with a little fat actually makes it easier to absorb.
Is vitamin A good for skin?
It helps keep skin healthy, and prescription medicines related to vitamin A are used to treat acne. But taking extra vitamin A supplements won’t improve healthy skin and can be harmful. Our guide to foods for healthy skin explains what helps.
What’s the difference between retinol and beta carotene?
Retinol is the ready-made form of vitamin A, found in animal foods. Beta carotene is a plant pigment that your body converts into vitamin A as needed.
Do vegans get enough vitamin A?
Yes, usually, from orange and dark green vegetables and fruit such as carrots, sweet potatoes, squash, spinach, kale and mangoes.
This article is general information, not medical advice. Talk to your doctor or a registered dietitian before making big changes to how you eat, especially if you have a health condition, take regular medication, or are pregnant or breastfeeding.
