Which Oil is Highest in Vitamin A? A Nutritional Breakdown

October 29, 2025 •

4 min read

According to the National Institutes of Health, vitamin A is crucial for vision, immune function, and organ health. So, when asking which oil is highest in vitamin A, the answer depends on whether you're looking for an animal-based or plant-based source.

Quick Summary

Cod liver oil is the highest source of preformed vitamin A, while red palm oil leads plant-based options with high beta-carotene content. Other oils like sea buckthorn and rosehip also offer significant provitamin A carotenoids, beneficial for skin health.

Key Points

Cod Liver Oil is Highest Overall: This animal-based oil contains the highest levels of preformed, active vitamin A (retinol), far exceeding plant-based alternatives.
Red Palm Oil is Highest Plant-Based Oil: Among vegetable oils, unrefined red palm oil is the richest source of provitamin A carotenoids, specifically beta-carotene.
Preformed vs. Provitamin A: Cod liver oil offers preformed vitamin A that the body uses directly, while plant-based oils contain provitamin A (beta-carotene) that the body must convert.
Moderation is Key: Due to the fat-soluble nature of vitamin A, overconsumption, especially of cod liver oil supplements, can lead to toxicity.
Other Beneficial Oils: Sea buckthorn, carrot seed, and rosehip oils are also excellent plant-based sources of provitamin A, often used in skincare.
Nutrient Absorption: The fat content in these oils helps the body efficiently absorb the fat-soluble vitamin A.
Dietary Diversity: Relying on a variety of vitamin A sources, including fortified foods, vegetables, and animal products, is the best strategy for healthy intake.

Cod Liver Oil: The King of Preformed Vitamin A

For those seeking the highest concentration of preformed vitamin A (retinol) in an oil, cod liver oil is the undisputed champion. Preformed vitamin A is the active form, meaning the body can use it directly without conversion. Sourced from the livers of cod, this fish oil has been used for centuries for its nutritional benefits.

Why Cod Liver Oil is So Potent

A single tablespoon of cod liver oil can provide an extremely high percentage of the daily recommended intake of vitamin A, often exceeding 400% of the Daily Value. It's also an excellent source of vitamin D and omega-3 fatty acids, making it a powerful supplement for overall health.

Extremely high vitamin A content: Far surpasses plant-based oils.
Bioavailable retinol: The body absorbs and uses this preformed vitamin A efficiently.
Additional nutrients: Comes with the added benefits of omega-3s and vitamin D.

Important Considerations for Cod Liver Oil

Despite its benefits, the high vitamin A content means it must be taken with caution. Excessive intake can lead to vitamin A toxicity, as the body stores this fat-soluble vitamin in the liver. Pregnant women, in particular, should consult a doctor before supplementing due to the risk of birth defects from excessive vitamin A.

Plant-Based Oils: Rich in Provitamin A

For those following a plant-based diet, the vitamin A comes from provitamin A carotenoids, such as beta-carotene, which the body converts into retinol. While not as potent as cod liver oil, several plant-based oils are outstanding sources of these beneficial compounds.

Red Palm Oil

Red palm oil is the top contender among plant-based oils for provitamin A. Its deep red-orange hue is a direct result of its high beta-carotene concentration, which can be 15 times higher than that of carrots. However, it is crucial to use unrefined, cold-pressed red palm oil, as heating and processing can destroy the valuable carotenoids.

Other Notable Provitamin A Oils

Sea Buckthorn Oil: Known for its vibrant orange color, this oil is packed with beta-carotene, vitamin C, and other antioxidants, making it a popular choice for skin health.
Carrot Seed Oil: Derived from the carrot plant, this oil is a rich source of carotenoids and is often used topically in skincare for its rejuvenating properties.
Rosehip Seed Oil: Though primarily known for vitamin C, rosehip oil also contains a significant amount of provitamin A, beneficial for skin regeneration and fighting hyperpigmentation.
Avocado Oil: While its vitamin A content is more moderate, avocado oil is a good source along with its other nutrients like vitamin E and healthy fats.

Comparison Table: Vitamin A in Various Oils


Oil Source	Primary Vitamin A Form	Relative Potency	Best Used For
Cod Liver Oil	Preformed Vitamin A (Retinol)	Very High	Supplementation: High concentrations of both A and D.
Red Palm Oil	Provitamin A (Beta-Carotene)	High	Cooking: Adds color and flavor; unrefined is key.
Sea Buckthorn Oil	Provitamin A (Beta-Carotene)	Moderate to High	Skin Care: Rich in antioxidants for skin health.
Carrot Seed Oil	Provitamin A (Beta-Carotene)	Moderate	Skin Care: Often used in anti-aging topicals.
Rosehip Seed Oil	Provitamin A (Beta-Carotene)	Moderate	Skin Care: Improves skin texture and reduces scarring.
Avocado Oil	Provitamin A (Beta-Carotene)	Low to Moderate	Cooking & Skincare: A versatile, nutritious oil.

Choosing the Right Vitamin A Oil for You

Your choice of oil depends on your dietary preferences and health goals. For direct, high-potency vitamin A supplementation, cod liver oil is the most effective. For a plant-based alternative that can be incorporated into cooking, unrefined red palm oil is the best choice. For topical skin benefits, oils like sea buckthorn and rosehip are highly regarded.

Regardless of the source, vitamin A is a fat-soluble vitamin, meaning it is best absorbed by the body when consumed with fat. This makes obtaining it through oils a natural and efficient method.

A Balanced Approach to Vitamin A Intake

While oils can be a great source, it is important to remember they are just one part of a balanced diet. A variety of fruits and vegetables, like carrots, sweet potatoes, and leafy greens, provide provitamin A carotenoids, and animal products like liver and eggs offer preformed vitamin A. Over-relying on any single source can lead to either deficiency or toxicity. Maintaining a varied diet is the best strategy for ensuring proper nutrient intake.

Conclusion

When asking which oil is highest in vitamin A, the short answer is cod liver oil for active, preformed vitamin A, and unrefined red palm oil for provitamin A carotenoids. Your final choice will depend on dietary considerations and whether you seek a direct supplement or a versatile culinary ingredient. Always remember to incorporate these powerful oils as part of a larger, balanced nutritional strategy to maximize health benefits and avoid risks.

For more information on the types and health benefits of vitamin A, consult the National Institutes of Health(https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/).

The Function of Vitamin A

Vitamin A plays a vital role in several bodily functions, and oils high in this nutrient provide significant health benefits.

Supports Vision: Vitamin A produces the pigments in the retina, helping the eyes see in low light conditions. Deficiency can lead to night blindness.
Bolsters the Immune System: It is critical for the healthy function of the immune system, aiding in the body's defense against infections and illness.
Maintains Organ Health: Vitamin A is necessary for the proper functioning and maintenance of vital organs, including the heart, lungs, and kidneys.
Promotes Healthy Skin: Vitamin A, or its derivatives like retinoids, promotes skin cell turnover and helps maintain the integrity of skin tissue.
Supports Reproductive Health: It plays a role in both male and female reproduction and is important for proper fetal growth and development.

Frequently Asked Questions

Olive oil contains only a small amount of provitamin A (beta-carotene), typically ranging from 2-4 mg/kg in extra virgin varieties. It is not considered a primary source of vitamin A compared to other oils like cod liver or red palm oil.

Yes, it is possible, but you must focus on specific oils and a varied diet. Unrefined red palm oil is an excellent plant source of provitamin A (beta-carotene). Combining this with other plant-based sources like spinach and carrots can ensure sufficient intake.

It is generally better to obtain vitamins from a variety of whole foods, as this reduces the risk of excessive intake of fat-soluble vitamins like A. However, supplements like cod liver oil can be useful for those with specific dietary needs, but they should be used with caution due to the high concentration.

Overconsumption of preformed vitamin A, such as from cod liver oil supplements, can cause toxicity (hypervitaminosis A). Symptoms include nausea, blurred vision, and hair loss. Excessive intake can also weaken bones over time, especially in older adults.

The choice depends on your diet and specific nutritional needs. If you are not vegetarian and need a potent source of active vitamin A (retinol), cod liver oil is the best option. If you follow a plant-based diet, unrefined red palm oil is the richest source of provitamin A (beta-carotene).

Yes, excessive heat and processing, especially boiling, can significantly reduce the provitamin A carotenoid content in oils like red palm oil. Using cold-pressed, unrefined versions is recommended for maximum nutritional benefit.

Preformed vitamin A, or retinol, is found in animal products and is active upon consumption. Provitamin A carotenoids, found in plants, must be converted by the body into retinol, a less efficient process.