Vitamin A RDA, Benefits and Sources

Vitamin A is stored in the liver and helps maintain healthy teeth, bones and soft tissue. It reduces susceptibility to infections by protecting the mucous membranes of the mouth, nose, throat and lungs. Vitamin A is also referred to as retinol since it generates the pigments that are necessary for the working of the retina and are important for maintaining normal vision. Vitamin A deficiency can lead to weak eyesight and in extreme cases night-blindness.

Vitamin A mainly comes from animal sources and the precursor form, beta-carotene (also known as provitamin A) is found in plants which typically have intense colors such as dark green leafy vegetables and brightly colored fruits and vegetables such as carrots, sweet potatoes and cantaloupe.


Vitamin A is a fat-soluble vitamin. A fat-soluble vitamin dissolves and remains in the fatty tissues of the body, reducing the need to ingest large quantities. As such symptoms from a defiency in fat-soluble vitamins may not be apparent for years. They should not be consumed in excess unless under strict medical supervision since toxic reactions from fat-soluble vitamins occur at a smaller percentage of the RDA than water-soluble vitamins.

Beta-carotene has antioxidant properties which means it helps the body deal with unstable chemicals called free radicals. Free radicals are produced by the body when food is converted into energy and will build up in the body over time. They increase the potential for damage to the body cells (a process called oxidative stress) which is associated with the aging process and a general decline in the central nervous system and the immune system. They are also thought to contribute to the development of various health conditions such as cancer, heart disease, and inflammation conditions for example arthritis. Furthermore antioxidants can help to prevent the conversion of nitrates found in tobacco smoke, bacon, and some vegetables into cancer-causing substances.

Vitamin A RDA

children 1-3 yrs 300 μg
children 4-8 yrs 400 μg
children 9-13 yrs 600 μg
Males 14-70+ yrs 900 μg
Females 14-70+ yrs 700 μg
Pregnancy 19-50 yrs 770 μg
Lactation 19-50 yrs 1300 μg

For further information on nutrients RDA see our complete list for recommended dietary allowance.

3D picture of Vitamin A (Retinol)

Good sources of Vitamin A (Retinol) are:

kale, liver, spinach, broccoli, carrots,

We have sorted our nutrition database by foods high in Vitamin A. So you can easily see how much Vitamin A (Retinol) is contained in different foods. You can also search through our database using the search box below or browse the Vitamin A (Retinol) content by food category.

Vitamin A (Retinol) in foods - by food category

Baby Food		Baked Products
Beef Products		Breakfast Cereals
Cereal Grains and Pasta		Dairy Products
Drinks		Ethnic Foods
Fast Foods		Fats and Oils
Fish		Fruits
Lamb, Veal, and Game Products		Legumes and Legume Products
Meals, Entrees, and Sidedishes		Nuts
Pork		Poultry Products
Sausages and Luncheon Meats		Snacks
Soups		Spices and Herbs
Sweets		Vegetables
Cakes		Fruit Juices
Soy Products		Sauces
Shellfish		Candy
Spreads		Soda
Dried Fruits		Soups
Cookies		Biscuits

3D picture of Vitamin A (Retinol)

Different forms or alternative names for Vitamin A (Retinol):

beta-carotene (provitamin A)
retinol
antiophthalmic

Importance of Vitamin A (Retinol):

assists body tissue growth and repair
promotes healthy skin
protects mucous membranes of the mouth, nose, throat and lungs
reduces susceptibility to infections
protects against air pollutants
counteracts night-blindness and weak eyesight
aids in bone and teeth formation
foods rich in beta-carotene may reduce the risk of lung cancer and certain oral cancers

Deficiency of Vitamin A (Retinol) may cause:

night blindness
increased susceptibility to infections
rough, dry, scaly skin
loss of smell and appetite
fatigue
defective teeth and gums