What is the richest oil with vitamin A?

October 28, 2025 •

4 min read

According to the USDA, a single teaspoon of cod liver oil contains a staggering 4,500 IU of vitamin A, making it one of the richest known sources. When asking "what is the richest oil with vitamin A," the answer depends on whether you are seeking a dietary source of preformed vitamin A or a potent plant-based oil with provitamin A for topical use.

Quick Summary

The richest oil with vitamin A is typically cod liver oil, containing high levels of preformed retinol. Red palm oil is the richest plant-based source, loaded with provitamin A carotenoids used for both consumption and cosmetic applications.

Key Points

Cod Liver Oil: Contains the highest concentration of preformed vitamin A (retinol) from an animal source.
Red Palm Oil: The richest plant-based oil with provitamin A (beta-carotene), converted by the body into active vitamin A.
Preformed vs. Provitamin A: Cod liver oil offers immediately usable retinol, while red palm oil provides carotenoids that the body converts.
Skincare Alternatives: Rosehip seed oil and sea buckthorn oil are popular topical options rich in provitamin A.
Toxicity Concerns: The high levels of preformed vitamin A in cod liver oil can be toxic if over-consumed, unlike plant-based provitamin A sources.
Source Matters: Your choice depends on whether you prefer an animal-based dietary supplement or a plant-based oil for culinary or cosmetic use.

The question of what is the richest oil with vitamin A can be answered from two different perspectives: a source of preformed vitamin A (retinol) from animal products, and a source of provitamin A carotenoids from plants. While cod liver oil stands out for its retinol content, red palm oil leads the pack for its impressive concentration of carotenoids.

Cod Liver Oil: The Potent Animal-Based Source

Cod liver oil is a marine-derived supplement that is exceptionally rich in preformed vitamin A, known as retinol. The body can use this type of vitamin A directly without converting it first, making it a highly effective and concentrated source. In fact, a single tablespoon of cod liver oil can contain 4,080 micrograms (mcg) of vitamin A. Retinol plays a vital role in maintaining good vision, supporting immune function, and promoting healthy skin. However, its high concentration requires caution, as excessive intake of preformed vitamin A can be toxic. The tolerable upper intake level for adults is 3,000 mcg/day, which is easily surpassed with an uncontrolled intake of cod liver oil. This oil also provides a significant amount of vitamin D and beneficial omega-3 fatty acids.

Red Palm Oil: The Unmatched Plant-Based Option

For those seeking a plant-based oil, red palm oil (or biruti palm oil) is the undeniable champion. The vibrant red-orange color is a direct result of its incredibly high beta-carotene content, a type of provitamin A carotenoid. The human body efficiently converts beta-carotene from red palm oil into active vitamin A, making it a powerful nutritional source. Some studies show that red palm oil has beta-carotene levels up to 15 times higher than carrots. This makes it a highly effective tool for combating vitamin A deficiency, especially in populations where it is prevalent. When using red palm oil for cooking, it's important not to overcook it, as the heat can destroy some of the valuable carotenoids.

Other Notable Oils Rich in Provitamin A

While cod liver oil and red palm oil are the leaders, several other oils offer significant provitamin A benefits, particularly for topical applications in skincare.

Rosehip Seed Oil: Often hailed as a natural retinol alternative, rosehip seed oil contains provitamin A (beta-carotene) and trans-retinoic acid, which helps to promote skin cell regeneration and reduce the appearance of scars and hyperpigmentation.
Sea Buckthorn Oil: This oil's vibrant orange color comes from its high beta-carotene content. It is known for its ability to promote skin regeneration, reduce inflammation, and provide deep hydration.
Carrot Seed Oil: Rich in antioxidants, including beta-carotene, this oil is used to enhance skin tone, fight free radicals, and improve skin elasticity.

How Vitamin A Oils Benefit the Body

The health benefits associated with vitamin A are numerous and impact several bodily functions. A sufficient intake is crucial for:

Visual health: Vitamin A is a key component of rhodopsin, a protein that absorbs light in the retinal receptors, essential for low-light vision.
Immune function: It helps maintain the integrity of mucous membranes and supports the growth and activity of white blood cells, which are vital for fighting infections.
Cellular growth and differentiation: Vitamin A is involved in the normal growth and differentiation of cells, a crucial process for reproduction and healthy skin.
Antioxidant protection: Provitamin A carotenoids, like beta-carotene, act as antioxidants that protect cells from damage caused by free radicals.

Comparison Table: Vitamin A Rich Oils


Feature	Cod Liver Oil	Red Palm Oil	Rosehip Seed Oil
Source	Animal (cod liver)	Plant (palm fruit)	Plant (rose seeds)
Vitamin A Form	Preformed Vitamin A (Retinol)	Provitamin A (Beta-Carotene)	Provitamin A, Trans-Retinoic Acid
Use Case	Dietary supplementation	Dietary/Cooking, Skincare	Topical Skincare
Key Benefit	Highest concentrated retinol source	Richest plant source, powerful antioxidant	Gentle skin regeneration, anti-aging
Concentration	Extremely high	Very high	Significant, but lower than top dietary oils

Conclusion: Choosing the Right Oil

Ultimately, the richest oil with vitamin A depends on your specific needs. For a powerful dietary source of immediately usable retinol, cod liver oil is the clear frontrunner. However, for a nutrient-dense, versatile plant-based option rich in provitamin A carotenoids, red palm oil is the top choice. When it comes to topical applications for skin health, oils like rosehip seed oil and sea buckthorn oil provide excellent, gentle alternatives to synthetic retinoids. As with any high-concentration supplement, it is wise to be mindful of intake levels and consult with a healthcare professional before making significant changes to your diet.

For additional information on different forms of vitamin A and their dietary sources, the National Institutes of Health provides an excellent resource: Vitamin A and Carotenoids - Health Professional Fact Sheet.

Frequently Asked Questions

Cod liver oil generally contains more preformed vitamin A (retinol) per volume, but red palm oil is the richest plant-based source of provitamin A carotenoids, which the body converts into vitamin A.

Yes, red palm oil is a common cooking oil. However, to preserve its provitamin A content, it is best not to overcook it, as prolonged heat exposure can degrade the beneficial carotenoids.

Yes, it is possible to consume too much vitamin A from cod liver oil. Since it contains preformed vitamin A, excessive intake can lead to toxicity, and careful dosage monitoring is recommended.

While red palm oil is great, rosehip seed oil and sea buckthorn oil are often favored for skincare. They contain provitamin A compounds that promote skin cell regeneration and improve complexion gently.

Preformed vitamin A, like retinol in cod liver oil, is a direct, active form. Provitamin A, like beta-carotene in red palm oil, is a precursor that the body converts into active vitamin A.

No, not all vegetable oils contain significant amounts of vitamin A. Red palm oil and carrot seed oil are notable examples that do, but many common cooking oils like canola or sunflower oil do not.

For animal-based sources like cod liver oil, follow recommended daily dosages. For plant-based oils like red palm oil, you can use it in cooking or salads, ensuring not to overheat it excessively.