Vitamin A is needed for vision, skin and immunity. Preformed vitamin A (retinol) builds up in the body; beta-carotene is converted only as needed.
Calculator Official intake Study doses Best form Safety Sources
PRI (population reference intake)
| Men | 750 µg |
|---|---|
| Women | 650 µg |
| Pregnancy | 700 µg |
| Breastfeeding | 1,300 µg |
Safe upper limit: 3,000 µg a day
Safe limit applies to preformed vitamin A (retinol, retinyl esters), not beta-carotene.
RDA (recommended dietary allowance)
| Men | 900 µg |
|---|---|
| Women | 700 µg |
| Pregnancy | 770 µg |
| Breastfeeding | 1,300 µg |
Safe upper limit: 3,000 µg a day
Safe limit applies to preformed vitamin A only.
Source: National Academies (NASEM) 2019
Retinol equivalents (EFSA) / retinol activity equivalents (NIH).
These are doses tested in research, not personal advice. Some exceed the upper limit because they were short courses or given under medical care.
No single dose
AREDS used 15 mg beta-carotene a day in a mix with vitamins C and E and zinc for people with intermediate macular degeneration. Later formulas replaced beta-carotene with lutein and zeaxanthin because beta-carotene raises lung cancer risk in smokers.
No best form
Why: There is no single best form: most adults get enough vitamin A from food and do not need a separate supplement.
Alternatives: Supplements use retinyl acetate or palmitate (preformed vitamin A) or beta-carotene. Beta-carotene is not known to cause birth defects, but it raised lung cancer risk in smokers. In pregnancy, avoid more than 3,000 µg preformed vitamin A a day.
Beta-carotene from supplements: NIH counts 2 µg as 1 µg RAE; EFSA counts 6 µg as 1 µg RE. The safe limit does not apply to beta-carotene.
Liver, eggs, dairy (retinol); carrots, sweet potato, leafy greens (beta-carotene).
Avoid combining with retinoid medicines (isotretinoin, acitretin). Smokers should avoid beta-carotene supplements (EFSA).
Too much preformed vitamin A in pregnancy can harm the baby. Liver and liver oils are very high in it.
Pregnant, breastfeeding, on medication, or managing a health condition? Check with a doctor or pharmacist before starting a supplement.
Values checked: November 12, 2026.
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