Vitamin A Information

The vitamin A information has been given to you so you might understand better why you need this vitamin, what food sources provide the vitamin and the dose required.

There are two basic forms of vitamin A, retinoids that are found in animal foods and carotenoids found in plant based foods. Retinoids have more benefits but carotenoids are converted by the body into retinoids.

Vitamin A is a fat-soluble vitamin

Fat-soluble vitamins can dissolve in fats and oils and are absorbed along with fats in the diet and can be stored in the body's fatty tissue. They come from plant and animal foods or dietary supplements.

Fat-soluble vitamins do not dissolve in water but absorb best when taken with higher-fat foods. It is possible to take in too much of a fat-soluble vitamin, which could lead to toxicity and adverse reactions.

Why You Need Vitamin A

Vitamin A helps to keep your skin healthy and a lack of vitamin A may leave you with dry, rough skin which can be remedied by eating a diet rich in vitamin A foods and also a vitamin A rich cream.

People believe that the phrase 'carrots help you to see in the dark' is a myth but it is actually true, they do help you see in dim light and in the dark but carrots rich in vitamin A also helps protect the surface of the eyes and essential for good vision.

Foods that contain carotenoids are converted by the body into vitamin A which have an antioxidant affect to strengthen your immune system and protects you against infections.

Vitamin A supports cell growth in ensuring your cells grow and reproduce normally as well as your cells healing and repair function.

Vitamin A is essential during pregnancy for healthy growth and development of the fetus's cells.

vitamin a information

Plant Based Sources of Vitamin A

Vitamin A in the form of carotenoids are present in most plant based food sources, ie fruit and vegetables.

RAE (retinol activity equivalents) per serving = each serving is approx 1 cup.

 Food Source

 Sweet potato            




 Mustard greens         

 Collard greens           

 Turnip greens             

 Swiss chard                 

 Winter squash           

 Romaine lettuce 

 Bok choy                       


 Bell peppers 





 Chili peppers               


 Brussels sprouts

 Grapefruit (pink/red)   


RAE(mcg)  Retinol(mcg)  Carotenoids(mcg)

    1922            0               3844   

    1019            0               2038

    943              0               1887

    885              0               1771

    865              0               1732

    722              0               1444

    549              0               1098

    536              0               1072

    535              0               1071

    409              0                819

    361              0                722

    271              0                541

    144              0                288

    131              0                262

    128              0                256

    121              0                241

    91                0                181

    80                0                160

    75                0                150

    61                0                121

    59                0                119

    56                0                112

Vitamin A in the form of retinoids are present in animal foods.

RAE (retinol activity equivalents) per serving = each serving is approx 1 cup.

 Food Source






 Cow's milk                     







RAE(mcg)  Retinol(mcg)  Carotenoids(mcg)

 102                102               0

 77                   73                4

 75                   74                1

 67                   66                2

 58                   58                0

 56                   55                2

 29                   29                0   

 25                   25                0

 7                      7                  0      

 3                      3                  0  

 2                      2                  0         

 2                      2                  0

Vitamin A Information - Dose Required

Vitamin A information regarding the dose as set by the RDA (The Recommended Dietary Allowance) is: 

Vitamin A 600 mcg per day for women 

Vitamin A 700 mcg per day for men 

The RDA is set to prevent deficiency and not achieve optimal health and therefore this should only be used as a guideline as a minimum vitamin A requirement. 

There is no toxicity level for vitamin A, however, pregnant women should not take more than 2,500 mcg per day in supplement form.

Signs of Possible Vitamin A Deficiency

If you experience any of the following symptoms on a regular basis you may want to consider increasing your vitamin A intake or even monitoring the amount of vitamin A you are consuming from your diet from the food charts above.

  • Mouth ulcers
  • Poor night vision
  • Acne
  • Colds or infections
  • Dry flaky skin
  • Dandruff
  • Thrush or cystitis
  • Diarrhoea

Vitamin A information is to help you understand why your body needs it and how much you need.

Additional vitamin A information - Please Note!

You should never take a single vitamin supplement in isolation without taking a multi vitamin as a single supplement of a vitamin can cause a depletion of other nutrients.

If you take a vitamin A supplement you must also take a multi vitamin supplement with it.

Wishing you vibrant health!

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