Vitamin A Daily Intake Calculator
Calculate your recommended daily Vitamin A intake based on age, sex, and life stage.
Check if you meet the RDA and avoid toxicity.
Vitamin A is a fat-soluble vitamin essential for vision, immune function, and cell growth. The body uses two forms: preformed Vitamin A (retinol, found in animal products) and provitamin A carotenoids (like beta-carotene, found in plants). Both are measured in micrograms of Retinol Activity Equivalents (mcg RAE).
Recommended Dietary Allowances (RDA) by age and sex:
| Group | RDA (mcg RAE/day) | Tolerable Upper Limit |
|---|---|---|
| Infants 0–6 months | 400 | 600 |
| Infants 7–12 months | 500 | 600 |
| Children 1–3 years | 300 | 600 |
| Children 4–8 years | 400 | 900 |
| Boys 9–13 years | 600 | 1,700 |
| Girls 9–13 years | 600 | 1,700 |
| Teen boys 14–18 | 900 | 2,800 |
| Teen girls 14–18 | 700 | 2,800 |
| Men 19+ | 900 | 3,000 |
| Women 19+ | 700 | 3,000 |
| Pregnant (under 19) | 750 | 2,800 |
| Pregnant (19+) | 770 | 3,000 |
| Breastfeeding (under 19) | 1,200 | 2,800 |
| Breastfeeding (19+) | 1,300 | 3,000 |
Why Vitamin A matters:
- Night vision and low-light adaptation
- Maintaining healthy skin and mucous membranes
- Supporting immune system response
- Fetal development during pregnancy
Deficiency symptoms include night blindness, dry eyes, and increased susceptibility to infections. Deficiency is rare in developed countries but common globally.
Toxicity warning: Because Vitamin A is fat-soluble, it accumulates in the body. Consuming more than the Upper Tolerable Limit (especially from supplements or liver) can cause headaches, nausea, dizziness, and in severe cases liver damage. Beta-carotene from vegetables does NOT cause toxicity — excess is simply not absorbed.
Practical example: A 35-year-old woman needs 700 mcg RAE/day. One medium sweet potato provides about 960 mcg RAE — more than the full daily requirement in a single serving.
Conversion note: Older labels used International Units (IU). 1 mcg RAE = 3.33 IU of retinol, or about 12 IU of beta-carotene from food.