Vitamin A is a nutrient that’s important for vision, immune function, and cell growth. Most people can meet their needs through food, but it’s worth knowing what it does and where to find it.
How much do you need?
General guidance suggests 700-900 mcg RAE for most adults per day, though individual needs can vary based on age, sex, and health status. These figures are population-level guidelines, not a personal prescription.
Food sources
- Sweet potatoes and carrots
- Leafy greens
- Eggs
- Liver
Worth knowing
Vitamin a comes in two forms — preformed vitamin a from animal foods and provitamin a carotenoids from plant foods — both of which the body can use.
If you’re concerned about whether you’re getting enough of this nutrient, a blood test and conversation with a healthcare provider is the most reliable way to know — general food-based guidance like this is educational, not a personal diagnosis.
