In this guide
Vitamin A is needed for vision, immunity, growth and development. Deficiency is rare in developed countries, but it is possible with fat absorption problems or a very limited diet. Too much from supplements can also harm. This is general information, not a diagnosis.
Where it is in food
The NIH Office of Dietary Supplements distinguishes two forms. Preformed vitamin A is found in liver, fish, dairy and eggs. Carotenoids such as beta carotene are found in plants, and the body converts them to vitamin A. Examples are carrots, pumpkin, sweet potato and dark leafy greens.
How to plan your meals
- Add vegetables of different colours to every meal.
- Eat carrots, sweet potato or pumpkin with a little fat, because vitamin A dissolves in fat.
- Include eggs or dairy if you eat them.
- Do not take vitamin A supplements without advice from a doctor or pharmacist.
Caution
The upper limit for preformed vitamin A in adults is 3,000 mcg a day. Pregnant people must take special care with vitamin A supplements. Some medicines, including medicines related to vitamin A, may combine badly with supplements.
If you must limit fat or have liver, pancreas or gallbladder disease, plan vitamin A in your diet with a doctor. When buying supplements, read the label and check whether it holds preformed vitamin A or beta-carotene. Pregnant people and those taking skin medicines should ask a doctor first.
Questions for your doctor
Difficulty seeing in the dark, dry eyes or frequent infections have many causes, so do not interpret them yourself as deficiency. Ask: do I need an eye exam or blood tests, could my medicines or digestive conditions affect absorption, and are supplements suitable for me.
Sources: NIH Office of Dietary Supplements.
Common questions
Do I need a vitamin A supplement?
Most people do not. Take one only on a doctor's advice, because too much preformed vitamin A can harm.
Does poor night vision mean vitamin A deficiency?
Not necessarily. There are many causes. Trouble adapting to the dark should be checked by a doctor.
Before first use
Choose products for your dietary routine and care needs. Follow a healthcare professional’s advice for diagnosis and treatment of symptoms. Check suitability first during pregnancy and for use by children.
