Understanding How Much Is Vitamin A Per Day

November 20, 2025 •

3 min read

For adults, the recommended daily amount of vitamin A is typically 700 to 900 micrograms (mcg) of Retinol Activity Equivalents (RAE). This essential nutrient, also known as retinol, plays a crucial role in vision, immune function, and organ health. However, this figure varies significantly depending on age, sex, and life stage, making it vital to understand your specific needs.

Quick Summary

This article details the recommended daily allowances and safe upper limits for vitamin A intake based on age, gender, and life stage. It also examines the difference between preformed vitamin A and provitamin A carotenoids, lists rich food sources, and outlines symptoms of both deficiency and toxicity.

Key Points

RDA Varies by Age and Gender: The recommended daily intake of vitamin A is 900 mcg RAE for adult men and 700 mcg RAE for adult women.
UL Protects Against Toxicity: The Tolerable Upper Intake Level (UL) for preformed vitamin A in adults is 3,000 mcg RAE, with toxicity more likely from supplements than food.
Sources from Animals and Plants: You can get vitamin A from animal products (retinol) like liver, eggs, and dairy, and from plant foods (beta-carotene) such as carrots and spinach.
Essential for Vision and Immunity: Vitamin A is critical for good eyesight, especially in low light, and for maintaining a healthy immune system.
Both Deficiency and Excess are Harmful: Insufficient intake can cause night blindness and weakened immunity, while too much can lead to liver damage and other side effects.
Pregnancy Requirements Differ: Pregnant women need 770 mcg RAE, and breastfeeding women need 1,300 mcg RAE, but they must be cautious to avoid excess, which can cause birth defects.

Recommended Daily Allowance (RDA) for Vitamin A

Vitamin A is a fat-soluble vitamin essential for various bodily functions, including vision, immune health, and cell growth. The necessary intake varies by age and physiological state, with guidelines provided by health organizations like the National Institutes of Health (NIH). The Recommended Dietary Allowance (RDA) represents the average daily intake sufficient for most healthy individuals.

How Vitamin A Needs Change with Age and Life Stage

Vitamin A needs differ throughout life:

Infants: Require an Adequate Intake (AI), starting at about 400 mcg RAE from birth to 6 months and increasing to 500 mcg RAE for those 7–12 months old.
Children: Needs increase progressively. The RDA is 300 mcg RAE for ages 1–3, 400 mcg RAE for 4–8, and 600 mcg RAE for 9–13.
Adults (19+ years): Men typically need 900 mcg RAE daily, while non-pregnant, non-lactating women need 700 mcg RAE daily.
Pregnancy and Lactation: Requirements are higher. Pregnant women need 770 mcg RAE, and breastfeeding women need 1,300 mcg RAE daily.

Understanding Tolerable Upper Intake Levels (ULs)

As a fat-soluble vitamin, excess vitamin A is stored in the liver and can accumulate to toxic levels. The Tolerable Upper Intake Level (UL) is the maximum daily intake unlikely to cause harm. For adults over 19, the UL for preformed vitamin A (retinol) is 3,000 mcg RAE. Toxicity is usually from high-dose supplements, not dietary intake. High amounts of provitamin A carotenoids from plants are not associated with toxicity.

Sources of Vitamin A

Vitamin A comes in two main forms: preformed vitamin A and provitamin A carotenoids. A balanced diet should include a variety of these sources.

Preformed Vitamin A (Retinol)

Found in animal products and readily used by the body:

Organ meats, such as beef liver
Fish, including salmon
Eggs
Dairy products like milk and cheese

Provitamin A Carotenoids

Plant pigments converted to active vitamin A by the body, with beta-carotene being the most common:

Orange and yellow vegetables like carrots and sweet potatoes
Dark green leafy vegetables like spinach and kale
Orange and yellow fruits such as cantaloupe

Table of Vitamin A RDAs and ULs (in mcg RAE)


Life Stage	Recommended Daily Amount (RDA/AI)	Tolerable Upper Intake Level (UL) for Preformed Vitamin A
Infants 0–6 months	400 mcg RAE (AI)	600 mcg
Infants 7–12 months	500 mcg RAE (AI)	600 mcg
Children 1–3 years	300 mcg RAE	600 mcg
Children 4–8 years	400 mcg RAE	900 mcg
Children 9–13 years	600 mcg RAE	1,700 mcg
Teen Males 14–18	900 mcg RAE	2,800 mcg
Teen Females 14–18	700 mcg RAE	2,800 mcg
Adult Males 19+	900 mcg RAE	3,000 mcg
Adult Females 19+	700 mcg RAE	3,000 mcg
Pregnant Women	770 mcg RAE	3,000 mcg
Breastfeeding Women	1,300 mcg RAE	3,000 mcg

The Risks of Imbalance: Deficiency vs. Toxicity

Both insufficient and excessive vitamin A can cause health issues.

Vitamin A Deficiency

Deficiency, though uncommon in developed nations, can be serious globally. Symptoms include night blindness and severe corneal damage, a weakened immune system, and dry skin and hair.

Vitamin A Toxicity (Hypervitaminosis A)

Excessive intake, often from supplements, can be toxic. Acute symptoms include nausea, vomiting, and headache. Chronic toxicity can cause hair loss, dry skin, bone pain, and liver damage. High preformed vitamin A intake during pregnancy is linked to birth defects.

How to Get the Right Amount of Vitamin A

A balanced diet with diverse animal and plant sources is the safest way to meet vitamin A needs. Consult a healthcare provider if you suspect a deficiency or are considering supplements, especially if pregnant, breastfeeding, or managing health conditions. They can help determine your needs and monitor intake to prevent toxicity. For more details, refer to the NIH fact sheet [ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/].

Conclusion

Determining how much vitamin A is needed daily depends on age and life stage, with adult males needing about 900 mcg RAE and adult females 700 mcg RAE. These requirements increase during lactation. A varied diet from both animal and plant sources is the best way to ensure adequate intake. Proper vitamin A levels are vital for vision and immune function, while avoiding excessive amounts is crucial to prevent toxicity. Always seek professional advice before starting high-dose supplements. Following these guidelines helps ensure safe and healthy vitamin A consumption.

Frequently Asked Questions

Not getting enough vitamin A can lead to vision problems like night blindness and corneal damage (xerophthalmia), a weakened immune system, dry skin, and hair loss. In severe cases, it can cause preventable blindness, particularly in children.

It is very difficult to get a toxic amount of vitamin A from food alone, especially from plant-based carotenoids, as the body regulates their conversion. However, excessive consumption of high-retinol animal sources like liver on a regular basis could be a concern.

Pregnant women should be cautious with vitamin A supplements. High doses of preformed vitamin A can cause birth defects, so it is recommended to monitor intake from all sources and avoid high-dose supplements. The RDA for pregnant women is 770 mcg RAE.

RAE stands for Retinol Activity Equivalents and is the standard unit of measurement for vitamin A intake. It accounts for the different potencies of preformed vitamin A (retinol) and provitamin A carotenoids. IU (International Units) is an older system, and a direct conversion depends on the source, making RAE a more precise measurement.

Vegans can get plenty of vitamin A from provitamin A carotenoids in plant-based foods. Excellent sources include carrots, sweet potatoes, spinach, broccoli, cantaloupe, and red bell peppers.

Symptoms of acute vitamin A toxicity include nausea, vomiting, headache, and blurred vision. Chronic toxicity can cause dry, cracked skin, hair loss, joint pain, liver damage, and headaches.

For most people with a balanced diet, a sufficient intake is achieved without supplementation. Monitoring for symptoms of deficiency, such as night blindness or frequent infections, is an indicator. If you have concerns, a healthcare provider can assess your dietary intake and overall health status.