Kaloretta

Vitamin A: What It Does and How Much You Need

retinol

Keeps your vision sharp in low light, skin and mucous membranes healthy, and immune system strong. Preformed vitamin A is in liver, fish oil, butter, and egg yolks; beta-carotene is in carrots, pumpkin, sweet potato, and greens.

Daily value

900 mcgmen700 mcgwomen

In retinol activity equivalents (RAE), which count carotenoids too.

Why you need it

Vitamin A is part of the visual pigment in your retina and helps you see in dim light. It also supports skin and mucous membrane renewal, immune function, and normal growth and development.

Two forms

  • Retinol — preformed vitamin A from animal foods.
  • Carotenoids (beta-carotene and others) — from orange and green vegetables; your body converts them into vitamin A as needed.
  • Vitamin A is fat-soluble: pair carrots or pumpkin with a little oil or sour cream for better absorption.

Watch out for too much

Retinol builds up in the liver, and too much can be toxic. It's especially risky during pregnancy: avoid eating liver often and don't take vitamin A supplements without your doctor's advice. Beta-carotene from vegetables doesn't carry this risk.

Daily values are US Dietary Reference Intakes for adults 19–50. Nutrient content of foods varies with variety and cooking method. This is general information and does not replace advice from a doctor or dietitian.