The following are the RDAs and ULs for vitamin
A for healthy individuals:
children birth–6 months: RDA 1,330 IU or 400
RAE; UL 2,000 IU or 600 RAE
children 7–12 months: RDA 1,670 IU or 500 RAE;
UL 2,000 IU or 600 RAE
children 1–3 years: RDA 1,000 IU of 300 RAE; UL
2,000 IU or 600 RAE
children 4–8 years: RDA 1,330 IU of 400 RAE; UL
3,000 IU or 900 RAE
children 9–13 years: RDA 2,000 IU or 600 RAE; UL
5,610 IU or 1,700 RAE
boys 14–18 years: RDA 3,000 IU or 900 RAE; UL
9,240 IU or 2,800 RAE
girls 14–18 years: RDA 2,310 IU or 700 RAE; UL
9,240 IU or 2,800 RAE
men age 19 and older: RDA 3,000 IU or 900 RAE;
UL 10,000 IU or 3,000 RAE
women age 19 and older: RDA 2,310 IU or 700 RAE;
UL 10,000 IU or 3,000 RAE
pregnant women age 19 and older: RDA 2,500 IU or
750 RAE; UL 10,000 IU or 3,000 RAE
breastfeeding women age 19 and older: RDA 4,300
IU or 1,300 RAE; UL 10,000 IU or 3,000 RAE
The following list gives the approximate vitamin
A (retinol) content for some common animal foods:
beef liver, 3 ounces cooked: 27,185 IU
chicken liver, 3 ounces cooked: 12,325 IU
whole milk, 1 cup: 250 IU
skim milk fortified with vitamin A, 1 cup: 500 IU
whole milk cheddar cheese, 1 ounce: 280 IU
egg, 1 whole: 300 IU
butter, 1 tablespoon: 325 IU
The following list gives the approximate vitamin
A (provitamin A carotenoid) content for some com-
mon plant foods:
carrot, 1 whole raw: 8,670 IU
carrot, 1/2 cup raw: 1,285 IU
cantaloupe, 1 cup: 5,410 IU
kale, 1/2 cup cooked: 9,560 IU
spinach, 1/2 cup cooked: 11,460 IU
spinach, raw, 1 cup: 2,800
papaya, 1 cup: 1,530 IU
mango, 1 cup: 1,260 IU
tomato juice, 6 ounces: 820 IU
breakfast cereal fortified with vitamin A, 1 serving:
500–770 IUadult multivitamin, 1 tablet or capsule: usually 5,000
IU (The UL of vitamin A has recently been reduced—
see vitamin A excess below—so manufacturers may
begin reducing this amount.)Precautions
Vitamin A excess
Vitamin A is definitely a vitamin where more is
not better, and excesses can be seriously harmful to
health. It is a fat-soluble vitamin that is stored in the
liver. Over time vitamin A can build up to dangerous
levels and cause liver damage. Vitamin A excess can
also cause birth defects. For this reason, certain
prescription acne medications that contain synthetic
vitamin A (e.g. tretinoin Avita, Renova, Retina-A,
isotretinoin, Accutane) should not be taken by preg-
nant women or women who have the chance of becom-
ing pregnant. Pregnant women should discuss their
vitamin needs with their healthcare provider.
Acute vitamin A excess usually occurs when a per-
son takes vitamin A in large quantities as a dietary
supplement. Acute excess can cause nausea, vomiting,
blurred vision, headache, drowsiness, and altered mental
states. Chronic vitamin A excess occurs when vitamin A
builds up in the body gradually. Symptoms include loss
of appetite, dry skin, hair loss, insomnia, fatigue, irrita-
bility, diarrhea, menstrual irregularities, bone pain, and
reduced growth rate in children.
Too much vitamin A activates the cells that break
down bone (osteoclasts) and interferes with the activ-
ities ofvitamin D, a vitamin involved in building and
preserving bone. Studies have linked high levels of
retinol in the blood with increased risk of hip fracture
among people over age 50. Most multivitamins contain
5,000 IU of vitamin A. This amount is based on 1968
RDAs, which have now been revised downward. Since
the risk ofosteoporosis(bone weakening) is greatest in
the elderly, some experts question the value of a daily
multivitamin for people over age 55.Vitamin A deficiency
Vitamin A deficiency is not a problem for healthy
people in most industrial countries. However, the follow-
ing groups in these countries have a greater likelihood of
developing vitamin A deficiency:
strict vegans, especially vegan children, who eat no
animal products
people with gastrointestinal diseases such as Crohn’s
disease, celiac disease, or inflammatory bowel dis-
ease that interfere with the absorption of nutrients
from the intestineVitamin A