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Vitamin A and your health
10-minute read
Key facts
- Vitamin A helps to keep your immune system and eyes healthy.
- Vitamin A is found in meat, eggs, dairy products and colourful fruits and vegetables.
- Eating a balanced diet is the best way to get nutrients and vitamins.
- It is possible to have too little or too much vitamin A.
What is vitamin A?
Vitamin A is a fat-soluble vitamin, which means your body can store extra amounts of vitamin A for a while.
There are several forms of vitamin A including:
- retinol
- alpha-carotene
- beta-carotene
Retinol is the active form of vitamin A, while alpha-carotene and beta-carotene are converted into vitamin A by your body.
Why is vitamin A important for my health?
Vitamin A helps keep your body healthy. It is especially important for skin and eye health.
Vitamin A is also used:
- by your immune system to protect you from infections
- by your body's organs to function at their best
- to protect important structures in your eyes: the cornea, conjunctiva, photoreceptor rod and cone cells in the retina
- to maintain healthy skin
- for growth and reproduction
Why should I include vitamin A in my diet?
Vitamin A is considered an essential vitamin. This means that your body can't make it, so you need to get vitamin A from your food.
What foods are high in vitamin A?
Eating different coloured fruits and vegetables increases the variety of vitamins you get.
Carotenoids (including beta-carotene) are mostly found in the orange pigment in fruits and vegetables. Beta-carotene is converted into vitamin A in your body.
Some foods high in beta-carotene are:
- green leafy vegetables
- orange, yellow, red or green coloured fruit and vegetables
- margarine
The way you prepare your food affects how well vitamins are absorbed. Cutting up or cooking vitamin A-rich food will help you get the most out of it.
Some foods that come from animals are also high in vitamin A. Retinol is found in foods such as:
- dairy products including milk, cheese and yoghurt
- egg yolk
- fish and fish oil
- liver
- meat
Whole foods have a range of nutrients that help your body absorb and use vitamins. This is one reason to try to get your vitamins from food instead of taking supplements.
| Food | Vitamin A content in micrograms (µg) per 100 grams (g) |
|---|---|
| Carrot (raw) | 1,640 |
| Spinach, baby (raw) | 662 |
| Sweet potato (baked) | 695 |
| Dried apricot | 375 |
| Broccoli (cooked) | 75 |
| Margarine | 848 |
| Egg yolk (cooked) | 431 |
| Chicken liver (cooked) | 10,726 |
| Milk | 46 |
| Cheddar cheese | 201 |
| Yoghurt | 52 |
| Chicken (cooked) | 104 |
| Pork (cooked) | 46 |
| Mackerel (cooked) | 45 |
How much vitamin A do I need?
The Australian Government has listed the amount of each vitamin that should come from your food each day.
For vitamin A this amount varies depending on age and sex:
- 250μg daily for infants up to 6 months of age
- 300μg daily for children age 1 to 3 years old
- 400μg daily for children age 4 to 8 years old
- 600μg daily for children age 9 to 13 years old
- 700μg daily for females age 14 years old and above
- 900μg daily for males age 14 years old and above
Here are some examples of the amount of vitamin A in your food:
- one egg contains about 75μg of vitamin A
- one mango contains about 112μg of vitamin A
- half a cup of raw carrots contains about 460μg of vitamin A
If you are concerned about how much vitamin A you should have, ask your doctor or an Accredited Practising Dietitian for advice.
Can I have too little vitamin A?
Vitamin A deficiency (too little vitamin A) is rare in developed countries like Australia. You can usually get enough vitamin A from a healthy diet.
Some people with chronic illness, injury or restrictive diets can develop a shortage of vitamin A. If you have a health condition that means you have difficulties absorbing fats, you could be at risk of vitamin A deficiency.
Some risk factors for vitamin A deficiency are:
- Crohn's disease
- previous surgery to your small intestine or bariatric surgery
- liver disease
- cystic fibrosis
- anorexia nervosa
- a very low-fat vegan or vegetarian diet
- chronic (long term) infections
What happens if I have too much vitamin A?
Vitamin A is a fat-soluble vitamin and can accumulate (build up) in your body.
If you eat or take more than you need over a long period of time, vitamin A will slowly build up in your body.
There is a chance of birth differences (defects) associated with having too much vitamin A during pregnancy. In non-pregnant adults, having too much vitamin A can cause liver problems.
Having very large amounts of foods such as carrot juice or liver may cause vitamin A to build up, but you are unlikely to have health problems if you get all your vitamins from food.
Do vitamin A supplements cause side effects?
It's possible to have too much vitamin A, so always read the labels or seek advice. Taking large amounts of vitamin supplements that contain vitamin A may cause health problems.
Vitamin A supplements
If you take vitamin A supplements for a long time, it can build up in your body over time and may be harmful, especially if you are pregnant or are a smoker.
There is a possibility of birth differences (defects) if you are pregnant and have too much vitamin A. If you are pregnant and take vitamin A supplements, talk to a dietitian or your doctor. It's important that you don't take too much.
There is some evidence that having too much vitamin A over many years can affect your bones, making them more likely to fracture (break) as you get older.
This is important for older people to consider, especially post-menopausal females, who are already at increased risk of osteoporosis.
Beta-carotene supplements
There are some studies that show a link between taking beta-carotene supplements and a greater risk of lung cancer in people who smoke.
The Cancer Council recommends that you avoid taking more than 20mg of beta-carotene supplements, especially if you smoke.
If someone has too much beta-carotene, depending on their skin tone, it can cause their skin to turn a yellow shade.
If you are concerned that you have taken too much of a vitamin A supplement, call the Poisons Information Centre (13 11 26) immediately.
Should I take vitamin A supplements?
You don't need to take a vitamin A supplement unless your doctor has diagnosed you with vitamin A deficiency. The best way to give your body the vitamins it needs is to eat a varied diet. Include healthy proteins and plenty of fresh fruits and vegetables.
Taking a vitamin supplement may mean you get that vitamin, but not enough other nutrients to help your body absorb it.
If you are worried about having enough vitamins, speak with your doctor or an Accredited Practising Dietitian.
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Resources and support
See the Australian Guide to Healthy Eating.
Look for an Accredited Practising Dietitian on the Dietitians Australia website.
You can also call the healthdirect helpline on 1800 022 222 (known as NURSE-ON-CALL in Victoria). A registered nurse is available to speak with you 24 hours a day, 7 days a week.
Languages other than English
NSW Health has a fact sheet on eating healthy available in several community languages.
Information for Aboriginal and/or Torres Strait Islander peoples
Australian Indigenous HealthInfoNet has many resources about healthy eating for Aboriginal and/or Torres Strait Islander peoples.