What Age Group Needs Vitamin A: A Comprehensive Guide by Life Stage

January 3, 2026 •

4 min read

According to the World Health Organization, vitamin A deficiency affects hundreds of millions of preschool-aged children, primarily in Africa and Southeast Asia. Understanding what age group needs vitamin A is crucial for ensuring proper immune function, healthy vision, and optimal growth throughout every stage of life.

Quick Summary

Vitamin A requirements vary significantly throughout life. This guide details specific needs for infants, children, adolescents, adults, and pregnant or lactating women to ensure adequate intake and avoid risks.

Key Points

Infants and young children: This age group, particularly in developing nations, is most vulnerable to deficiency and is a target for global supplementation programs.
Pregnant and lactating women: These individuals have increased needs, but must avoid excessive preformed vitamin A due to birth defect risks.
Older adults: Those over 50, especially women, should limit high intake of preformed vitamin A from supplements and certain foods to reduce fracture risk.
Preformed vs. Provitamin A: Preformed vitamin A (retinol from animal sources) can be toxic in high doses, while provitamin A carotenoids (from plants) do not carry the same risk.
Medical conditions: Individuals with fat malabsorption disorders like cystic fibrosis or Crohn's disease may have a higher risk of deficiency and require supplementation.
Toxicity risk: Vitamin A toxicity, or hypervitaminosis A, is primarily caused by excessive supplementation, not dietary intake from whole foods.

Vitamin A is an essential fat-soluble nutrient vital for numerous bodily functions, including vision, immune system support, reproduction, and cellular communication. However, the amount of vitamin A required changes significantly with age and specific life circumstances. While many people can get sufficient amounts from a balanced diet, certain demographics have higher needs or unique risks. This guide breaks down the vitamin A needs for each major life stage, outlining the importance of balanced intake.

Infants and Young Children (0–5 years)

Infants are born with low vitamin A reserves and depend on external sources, most importantly breast milk, for their supply. This makes infants and young children one of the most vulnerable groups, particularly in regions where deficiency is common. For this reason, the World Health Organization (WHO) recommends high-dose vitamin A supplementation for children aged 6 to 59 months in areas with public health concerns regarding vitamin A deficiency. Supplementation has been shown to reduce mortality and morbidity from childhood infections like diarrhea and measles. The Recommended Dietary Allowance (RDA) for infants starts at 400 mcg RAE (Retinol Activity Equivalents) and increases to 500 mcg RAE for those 7-12 months. After infancy, the RDA shifts to 300 mcg RAE for children 1-3 years old.

School-Aged Children and Adolescents (6–18 years)

As children grow, their vitamin A needs steadily increase to support continued development. For children aged 4 to 8, the RDA is 400 mcg RAE, rising to 600 mcg RAE for those aged 9 to 13. During the teenage years, requirements increase further, reaching 900 mcg RAE for males and 700 mcg RAE for females aged 14 to 18. Vitamin A is crucial for bone development, immune function, and supporting vision as they go through puberty. While deficiency is rare in developed countries, a balanced diet remains important to meet these growing needs. Excessive intake of preformed vitamin A from supplements, however, poses a toxicity risk, with the tolerable upper intake level (UL) for this group ranging from 1,700 to 2,800 mcg depending on age.

Adults (19–50+ years)

For adults, vitamin A requirements stabilize unless specific life events like pregnancy or lactation occur. The RDA is 900 mcg RAE for men and 700 mcg RAE for women over 19. Many adults can meet these requirements through a healthy, varied diet. However, two important factors come into play: the risk of excessive intake and the needs of older adults. Long-term, high intake of preformed vitamin A from supplements can be harmful, particularly for older individuals, especially women. Some research suggests that consuming over 1,500 mcg of vitamin A per day over many years may increase the risk of fractures. For this reason, adults over 51 should be cautious with high-dose supplements and foods like liver.

Pregnant and Lactating Women

Pregnant and breastfeeding women have significantly higher vitamin A needs. The RDA for pregnant women is 770 mcg RAE, while it increases to 1,300 mcg RAE for breastfeeding women (aged 19+), to support both the mother and baby's needs. However, this is a group with a high-stakes balance. Excessive intake of preformed vitamin A during pregnancy is teratogenic, meaning it can cause birth defects, particularly in the first trimester. Many health professionals advise pregnant women to avoid high-dose supplements and foods rich in preformed vitamin A like liver. In contrast, getting vitamin A from provitamin A carotenoids found in fruits and vegetables is safe and beneficial.

Special Considerations and Risks

Certain medical conditions can affect a person's ability to absorb vitamin A, leading to deficiency regardless of dietary intake. This includes conditions causing fat malabsorption, such as cystic fibrosis, Crohn's disease, and pancreatic disease. In these cases, supplementation may be necessary under medical supervision. Conversely, excessive alcohol use and liver disease can also affect vitamin A metabolism and storage. Toxicity, or hypervitaminosis A, is a serious risk primarily associated with over-supplementation of preformed vitamin A. Symptoms range from headaches and blurred vision to liver damage and bone pain in chronic cases.

Food Sources for Vitamin A

Vitamin A is available in two main forms in food:

Preformed Vitamin A (Retinol): Found in animal-derived products.
- Eggs
- Fortified milk and dairy products
- Liver and liver products, such as pâté (very high source)
- Oily fish, like salmon and herring
Provitamin A Carotenoids (e.g., Beta-Carotene): Converted to retinol by the body; found in colorful plant foods.
- Sweet potatoes
- Carrots
- Spinach and other dark leafy greens
- Cantaloupe
- Red peppers
- Apricots

Comparison of Recommended Vitamin A Intake by Life Stage


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

Note: AI = Adequate Intake when RDA cannot be determined.

Conclusion

While all age groups require vitamin A, specific needs and vulnerabilities highlight infants, young children, pregnant women, and older adults as groups needing careful dietary and, in some cases, supplemental attention. For infants and children in high-risk areas, supplementation is a critical public health tool. Pregnant women must be particularly cautious of excessive preformed vitamin A intake due to teratogenic risks. For most adults, a balanced diet is sufficient, but older adults should also monitor preformed vitamin A intake due to potential bone health risks. For every individual, understanding the appropriate dosage is key, and consulting a healthcare provider before starting any high-dose supplementation is always recommended.

Learn more about Vitamin A from the National Institutes of Health.

Frequently Asked Questions

Globally, the primary age group at risk for vitamin A deficiency is infants and young children between 6 months and 5 years, particularly in low-income countries. This is due to rapid growth needs, low stores at birth, and vulnerability to infections.

Pregnant women need adequate vitamin A, but excessive preformed vitamin A (retinol) can cause birth defects. It is safer to get vitamin A from fruits and vegetables containing beta-carotene and to use prenatal vitamins that contain appropriate levels, rather than high-dose supplements.

Yes, older adults, especially women over 51, should be cautious with their vitamin A intake. Long-term consumption of high amounts of preformed vitamin A (above 1,500 mcg per day) from supplements or foods like liver may increase the risk of osteoporosis and fractures.

Preformed vitamin A, or retinol, is the active form found in animal products like meat, eggs, and dairy. Provitamin A carotenoids, like beta-carotene, are found in plant foods and are converted to retinol by the body. Toxicity is associated with excessive preformed vitamin A, while provitamin A from food is generally not toxic.

Symptoms of acute vitamin A toxicity can include headache, nausea, and vomiting. Chronic toxicity can lead to dry skin, hair loss, joint pain, fatigue, and potential liver damage. Toxicity is primarily caused by high-dose supplementation, not food intake alone.

Most people in developed countries get enough vitamin A from their diet and do not need supplements. However, people with certain conditions affecting fat absorption (e.g., cystic fibrosis), pregnant women in deficient areas, and children in high-risk areas may require supplementation under a doctor's guidance.

When the correct, age-specific dose is administered, mild and temporary side effects like irritability, fever, or diarrhea may occur in less than 10% of children. The benefits of supplementation in preventing morbidity and mortality from deficiency outweigh these mild side effects.