Vitamin A (Retinol) daily dose

Vitamin A plays a role in healthy vision, bone and tissue growth, and reproduction. It also helps regulate your immune system, which prevents and fights infections.
Although your body can convert plant sources of beta carotene into vitamin A, animal sources of vitamin A are better absorbed. So, if you’re a vegetarian who relies on fruits and vegetables to meet your daily vitamin A requirements, you need to eat at least five daily servings of these foods. Vitamin A deficiency is rare in the United States, but people with certain diseases, such as celiac disease, Crohn’s disease or pancreatic disorders, may have trouble absorbing the vitamin and need supplements. Dietary intake studies
suggest an association between diets rich in beta carotene and vitamin A and a lower risk of some types of cancer. However, if too much vitamin A is stored in the body, it may increase the risk of birth defects, liver abnormalities and reduced bone mineral density — which could lead to osteoporosis. Research has also found that beta carotene, taken in supplement form, can be dangerous. In several recent studies, smokers and former smokers who took beta carotene had an increased risk of lung cancer. It’s not possible, however, to get too much beta carotene from foods.

Vitamin A (Retinol) daily dose

AgeVitamin A (Retinol)
(f) (g) μg RE/day
0 - 6 months375
7-11 months400
1-3 years400
4-6 years450
7-9 years500
10-18 years
10-18 years
19 - 65 years
19-50 years
(pre- menopausal)
51-65 years
65 + years Males600
65 + years Females600

Vitamin A (Retinol) Food sources: carrots, sweet potatoes, broccoli, spinach, apricots, cantaloupe, liver, egg yolks and fortified milk

Foods High in Vitamin A (Retinol)

FoodAmount IU
5 IU = 1 RE (Retinol equivalent)
Liver3 oz45,400
Crab0,5 cup1,680
Whole milk1 cup330
Skim milk, fortified1 cup330
American cheese1 oz330
Swiss cheese1 oz320
Low-fat milk1 cup210
Butter1 tsp160
Margarine, fortified1 tsp160

Foods High in Vitamin A (Beta-Carotene)

Carrots, raw1 medium7,900
Sweet potato0,5 cup7,850
Pumpkin0,5 cup7,840
Spinach, cooked0,5 cup7,300
Collard greens,
0,5 cup6,030
Winter squash0,5 cup4,200
Ripe peppers0,5 cup2,225
Broccoli0,5 cup1,900
Cantaloupe0,5 whole5,400
Apricots, canned0,5 cup2,260
Papaya0,5 cup1,595
Watermelon2 cups1,265
Peaches, canned0,51,115
Nectarine1 cup1,001

Retinol activity equivalents (RAEs)
1 µg RAE = 1 µg retinol
1 µg RE = 1 µg retinol, 6 µg β-carotene
1 µg RAE = 3.33 IU retinol
1 IU retinol = 0.3 μg RAE
1 IU β-carotene from supplements = 0.15 μg RAE
1 IU β-carotene from food = 0.05 μg RAE