Vitamin A, also called retinol, is a fat-soluble vitamin. Our bodies store fat-soluble vitamins in the liver and fatty tissues. The active form of vitamin A is found in animal tissue. Red, orange, and dark green vegetables and fruits contain precursor forms of vitamin A called carotenoids. Our bodies can convert some of these carotenoids into vitamin A.
Here are some of vitamin A's functions:
The recommended daily dietary allowance for vitamin A is measured in Retinol Activity Equivalents (RAE).
Age Group (in years) | Recommended Dietary Allowance | |
---|---|---|
Females | Males | |
1 – 3 | 300 RAE | 300 RAE |
4 – 8 | 400 RAE | 400 RAE |
9 – 13 | 600 RAE | 600 RAE |
14 – 18 | 700 RAE | 900 RAE |
14 – 18 Pregnancy | 750 RAE | n/a |
14 – 18 Lactation | 1,200 RAE | n/a |
19+ | 700 RAE | 900 RAE |
19+ Pregnancy | 770 RAE | n/a |
19+ Lactation | 1,300 RAE | n/a |
Here are symptoms of vitamin A deficiency (rare in the US):
As a fat-soluble vitamin, vitamin A is stored in the body and not excreted in the urine like most water-soluble vitamins. Therefore, it is possible for vitamin A to accumulate in the body and reach toxic levels. For adults, the tolerable upper intake level (UL) for vitamin A from dietary sources and supplements combined is 2,800 RAE daily. Symptoms of toxicity include the following:
Vitamin A toxicity can cause severe birth defects. . Pregnant women, and those who may become pregnant, should limit their intake of vitamin A from dietary sources and supplements.
Food | Serving size |
Vitamin A content
(RAE) |
---|---|---|
Beef liver, cooked | 3.5 ounces | 8,025 |
Milk, fat-free | 8 ounces | 150 |
Whole egg, boiled | 1 large | 70 |
Milk, whole | 8 ounces | 70 |
The following foods contain carotenoids, which the body converts into vitamin A.
Food | Serving size |
Vitamin A content
(RAE) |
---|---|---|
Sweet potato, mashed | 1/2 cup | 1,290 |
Carrots, raw | 1 medium | 515 |
Collards, frozen, boiled | ½ cup | 490 |
Mango | 1/2 medium | 40 |
Red bell pepper, raw | ½ cup | 115 |
Cantaloupe | ½ cup | 150 |
Kale, boiled | ½ cup | 445 |
Apricots | 3 medium | 100 |
Spinach, raw | 1 cup | 140 |
Tomato | 1 medium | 150 |
Papaya | ½ medium | 85 |
Orange | 1 medium | 15 |
Populations at risk for vitamin A deficiency
The following populations may be at risk for vitamin A deficiency and may require a supplement:
Here are some tips to help increase your intake of vitamin A:
CANADIAN RESOURCES:
Canadian Council on Food and Nutrition
www.ccfn.ca/
Dietitians of Canada
http://www.dietitians.ca/
References:
Dietary Supplement Fact Sheet: Vitamin A and Carotenoids. Office of Dietary Supplements website. Available at: http://www.ods.od.nih.gov/factsheets/vitamina.asp . Accessed January 2, 2008.
Duyff RL. T he American Dietetic Association's Complete Food & Nutrition Guide . 3rd Ed. Hoboken, NJ: John Wiley & Sons, Inc; 2006.
Facts about dietary supplements. National Institutes of Health website. Available at: http://www.nih.gov .
Fairfield KM, Fletcher RH. Vitamins for chronic disease prevention in adults: scientific review. JAMA . 2002;287(23):3116-26.
Food and nutrition information center. US Department of Agriculture website. Available at: http://www.usda.gov .
The Nutrition Desk Reference . Keats Publishing; 1995.
Last reviewed February 2009 by Maria Adams, MS, MPH, RD
Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
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