Are You Getting Enough Vitamin A?

Most people get enough vitamin A from food - especially if your diet includes some of the foods on this list below - and likely don't need supplements. (Plus, it's unclear if supplements offer the same perks as food sources of the antioxidant.)

What is clear is that vitamin A is critical for the body, particularly when it comes to immune function, cell communication, overall development, vision, and reproduction.

How Much Vitamin A Do You Need?

Recommended amounts of vitamin A are in units known as retinol activity equivalents (RAE) to account for the different bioactivities of the different types of vitamin A we get in food, all of which are converted by the body into retinol. Women ages 18 and older need 700 microgram (mcg) RAE and men ages 18 and over need 900 mcg RAE (those who are pregnant or breastfeeding need more).

Certain populations may be at higher risk for inadequate vitamin A in their diet: "With gastrointestinal diseases such as ulcerative colitis or Crohn's disease , there is a higher risk of vitamin A deficiency, even when intake is adequate or supplements are taken," says Mindy Haar, PhD, RDN , the chair of the department of interdisciplinary health sciences and an assistant dean at the New York Institute of Technology's School of Health Professions in Long Island.

Those who don't have access to enough vitamin A in their diet (which is more prevalent in countries where people are more likely to struggle with malnutrition) can also be at risk, says William Reay, PhD , a research fellow at the Menzies Institute for Medical Research in Hobart, Australia, who has studied vitamin A. "Some of the most common symptoms are vision problems and increased susceptibility to infections."

8 Top Food Sources of Vitamin A

When considering which foods have vitamin A, keep in mind that you can get vitamin A from your diet in two forms: preformed vitamin A (found in animal sources like dairy products) and provitamin A carotenoids such as beta-carotene (plant pigments that the body turns into vitamin A).

Here are some of those top sources.

1. Liver

Liver is one of the top sources of vitamin A. Three ounces of pan-fried beef liver offers 6,582 mcg RAE of vitamin A per serving, which is 731 percent of the DV.

"Liver has a super high amount of vitamin A, in addition to a wealth of other nutrients like iron and protein ," says Thomas Pontinen, MD , a physician and the cofounder at Midwest Anesthesia and Pain Specialists in Illinois, who treats patients with neuropathies that may be caused by vitamin deficiencies.

It's not necessarily one you want to be eating every day, though, because it also contains high amounts of fat, cholesterol , and iron. (Eating no more than one serving of beef liver per week is appropriate for most healthy adults, says Dr. Pontinen.)

Plus, you can get too much vitamin A, says Peter McCaffery, PhD , a professor of biochemistry at University of Aberdeen, who has researched vitamin A's role in the body. Vitamin A is a fat-soluble vitamin, meaning excess amounts of the nutrient doesn't just get excreted from the body in urine the way water-soluble vitamins are. Toxicity can be a concern if you're getting high amounts. When it comes to vitamin A, Dr. McCaffery says: "It's harder to get rid of."

2. Sweet Potatoes

A single sweet potato baked in its skin provides 1,403 mcg RAE of vitamin A, which is 156 percent of your daily value.

"Sweet potatoes are very high in provitamin A," says Pontinen. Plus they're a complex carbohydrate, which means they are digested and absorbed more slowly because of their fiber and resistant starch content.

The color of sweet potatoes is a clear indicator of their beta-carotene, which the body converts into vitamin A. "Deep orange, yellow, and red coloring is often a clue to beta-carotene content," says Haar, who adds that pumpkin and cantaloupe are also good sources of vitamin A.

Unlike preformed vitamin A, beta-carotene is not toxic at high levels. The body creates vitamin A from beta-carotene on an as-needed basis.

3. Spinach

A half cup of frozen, boiled spinach provides 573 mcg RAE of vitamin A, which is 64 percent of your daily value.

"It contains beta-carotene and is also packed with iron, calcium , and other vitamins, supporting bone health and reducing inflammation," says Dominique Milligan, a dietetic technician at Mayo Clinic.

4. Carrots

Raw carrots provide 459 mcg RAE of vitamin A per serving, which is 51 percent of the daily value.

The main nutrient in carrots is beta-carotene, which can help your eyes adjust in dark lighting. Serious vitamin A deficiencies can lead to severe eye dryness, night blindness, or abnormal patches in the whites of the eyes.

Research shows that cooked carrots have more available beta-carotene for your body to absorb than raw carrots.

You can also drizzle a small amount of oil to boost your vitamin A intake from carrots.

Pro tip: "They're best consumed with a fat source to enhance absorption of beta-carotene," says Milligan. Try roasting cooked carrots with olive oil , for example.

And do note that excessive consumption of carrots can lead to carotenemia. This is a harmless condition that causes the skin to turn yellow-orange, adds Milligan.

5. Fish

Fish is a healthy animal source of vitamin A, with 3 ounces of pickled Atlantic herring offering 219 mcg RAE, or 24 percent of the daily value.

An animal source of vitamin A like fish is one of the best ways to get vitamin A that your body can use right away.

"Individuals following a vegan diet , or those who do not have access to animal products, are at higher risk of vitamin A deficiency because animal products provide a more bioavailable source of vitamin A than plant products," says Pontinen.

But even without animal products like fish, it's still possible for most people to maintain sufficient vitamin A levels through plant sources of vitamin A and healthy fats.

6. Milk

The amount of vitamin A in milk depends on how it is processed. One cup of skim milk with added vitamin A has 149 mcg RAE of the vitamin, which is 17 percent of the daily value.

"Preformed vitamin A is most abundant in animal products such as liver, fish, eggs , and dairy products," says Haar. "Since vitamin A is found in the fat portion of these foods, low-fat dairy products lose their vitamin A content when the fat is removed."

Most skim and low-fat milk is enriched with vitamin A, which brings the content similar to that of full-fat milk, adds Haar. Other dairy products, like low-fat yogurt, may not necessarily be enriched with vitamin A. Check food labels to know what you're getting.

7. Cheese

Another great dairy option for vitamin A, a half cup of part-skim ricotta cheese provides 133 mcg RAE, which is 15 percent of the daily value.

Cheese can also be a source of calcium and protein, but it can also be high in saturated fat and sodium.

As with all foods, moderation is key, Pontinen says. "Cheese can be a great source of vitamin A, but it may present some other health drawbacks, so be wary of keeping your intake of vitamin A–rich products varied and diverse."

8. Mangoes

One raw, whole mango provides 112 mcg RAE of vitamin A, which is 12 percent of your daily need.

"Mangoes are a good source of beta-carotene, vitamin C , and dietary fiber, promoting eye health, immune function, and digestion," says Milligan. "Including mangoes in a balanced diet can provide a sweet, nutrient-rich treat."

Although mangoes are naturally high in sugar, their fiber and nutrient content help to prevent blood glucose spikes and provide essential health benefits, adds Milligan.

The Takeaway

Vitamin A is a nutrient that plays key roles in immune function, growth, vision, and reproduction. Most people get enough vitamin A from eating a healthy diet. Foods like carrots, sweet potatoes, dairy products, spinach, and mangoes are all good sources. You can get too much vitamin A because it is a fat-soluble vitamin, meaning an excess amount of the nutrient is not easily eliminated from the body.

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Sources

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