Vitamin A

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Vitamin A Summary

All Vitamin A Benefits/Effects/Facts & Information

Vitamin A is a fat-soluble vitamin that has powerful antioxidant properties which help protect cells against free radical damage. Vitamin A plays a critical role in preventing night blindness, dry skin, and increased risk of infections.

Things to Know About Vitamin A

Vitamin A Is Also Known As

tretinoin, retinol, retinoic acid, A vitamin

Things to note about Vitamin A

  • Cod liver oil is a good source of Vitamin A and also provides health omega-3 fatty acids.
  • Supplementing vitamin A along side iron will help individuals overcome a iron deficiency faster and more effectively.

How to Take Vitamin A

Recommended Vitamin A dosage, active amounts, other details

The retinyl palmitate formulation is said to be safer and more effective than beta-carotene for supplementation. The official U.S. recommendations for daily intake of vitamin A:

  • Infants
    • 0-6 months: 400 mcg RAE or 1,330 IU
    • 7-12 months: 500 mcg RAE or 1,665 IU
  • Children
    • 1-3 years: 300 mcg RAE or 1,000 IU
    • 4-8 years: 400 mcg RAE or 1,330 IU
  • Males
    • 9-13 years: 600 mcg RAE or 2,000 IU
    • 14 years and older: 900 mcg RAE or 3,000 IU
  • Females
    • 9-13 years: 600 mcg RAE or 2,000 IU
    • 14 years and older: 700 mcg RAE or 2,330 IU
  • Pregnant Women
    • 18 years or younger: 750 mcg RAE or 2,500 IUs
    • 19 years and older: 770 mcg RAE or 2,560 IU
  • Nursing Women
    • 18 years or younger: 1,200 mcg RAE or 4,000 IUs
    • 19 years and older: 1,300 mcg RAE or 4,300 IU

Vitamin A can be found in a lot of foods as well. Carrots, apricots, collard greens, kale, sweet potatoes, parsley, and spinach are excellent sources of vitamin a. Sometimes just eating a wide variety of these foods is a better option for those following a vegan diet as most of the supplements contain gelatin sourced capsules.