Find the recommended daily Vitamin A intake for your age and life stage.
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Vitamin A supports vision, immunity and healthy skin. The recommended amount depends on age and life stage, and needs are higher during pregnancy and breastfeeding.
Choose a category to see the recommended dietary allowance (RDA) in micrograms of retinol activity equivalents (µg RAE) a day.
| Category | Adult Female |
| Recommended daily vitamin A (Adult woman) | 700 mcg RAE |
| In International Units (as retinol) | 2,333 IU |
| Safe upper limit (preformed vitamin A) | 3,000 mcg (10,000 IU) a day |
| Indian RDA (ICMR-NIN 2020) | 840 mcg a day |
700 mcg RAE (2,333 IU).
| Category | Pregnant |
| Recommended daily vitamin A (Pregnant woman) | 770 mcg RAE |
| In International Units (as retinol) | 2,567 IU |
| Safe upper limit (preformed vitamin A) | 3,000 mcg (10,000 IU) a day |
| Indian RDA (ICMR-NIN 2020) | 900 mcg a day |
770 mcg RAE.
| Category | Child (4-8 years) |
| Recommended daily vitamin A (Child 4–8 years) | 400 mcg RAE |
| In International Units (as retinol) | 1,333 IU |
| Safe upper limit (preformed vitamin A) | 900 mcg (3,000 IU) a day |
400 mcg RAE; upper limit 900 mcg (3,000 IU) a day.
Carrots, sweet potato, spinach, mango, papaya, eggs, milk and liver.
Yes. Excess from supplements can be harmful, especially in pregnancy. Do not exceed recommended doses without medical advice.
Beta-carotene from plants is converted to vitamin A in the body, but at a lower efficiency.
900 mcg for adult men and 700 mcg for adult women (US RDA). ICMR suggests 1,000 mcg for Indian men and 840 mcg for women.
For retinol, 1 mcg = 3.33 IU. 900 mcg ≈ 3,000 IU.