In short:
- Vitamin A comes in two forms: as retinol in animal foods (liver, eggs, dairy products) and as beta-carotene in plant sources (carrot, sweet potato, spinach).
- The recommended daily amount for adults is 700–900 µg RAE, which is easy to cover with a varied, mixed diet.
- Too much retinol from animal sources (especially liver and supplements) can be toxic, but there is no risk of poisoning from eating plant-based carotenoids.
- The best natural sources of vitamin A are beef liver, sweet potato, pumpkin, carrot and dark green leafy vegetables.
Vitamin A in food is one of the most important fat-soluble nutrients, supporting vision, immune system function and the normal growth of tissues. It is found in animal foods as preformed retinol and in plant sources in the form of provitamin A carotenoids. This article gives an overview of the best natural sources, with a food table, and explains how varied nutrition covers your daily requirement.
Which foods contain the most vitamin A?
The amount of vitamin A is measured in retinol activity equivalents (µg RAE). The recommended daily amount for adults is 900 µg RAE for men and 700 µg RAE for women (NIH ODS, 2023).
| Food | Serving | Vitamin A (µg RAE) | % of daily requirement* |
|---|---|---|---|
| Beef liver (cooked) | 85 g | 6582 µg | >700% |
| Pumpkin (boiled) | 245 g | 1144 µg | 127–163% |
| Sweet potato (boiled) | 130 g | 961 µg | 107–137% |
| Spinach (boiled) | 180 g | 943 µg | 105–135% |
| Carrot (raw) | 61 g | 509 µg | 57–73% |
| Whole milk | 240 ml | 112 µg | 12–16% |
| Eggs (chicken) | 1 egg (50 g) | 75 µg | 8–11% |
| Herring (baked) | 85 g | 46 µg | 5–7% |
*Based on the daily requirement for women (700 µg) and men (900 µg).
Beef liver is the most concentrated natural source of vitamin A — a single serving covers the daily requirement several times over. During pregnancy it is recommended to limit liver consumption, because excess retinol can affect fetal development (EFSA, 2015).
What is the difference between retinol and provitamin A carotenoids?
Vitamin A occurs in food in two main forms.
Retinol, or preformed vitamin A, is found in animal sources: liver, cod liver oil, whole milk, eggs and butter. The body uses it directly, without any further conversion.
Provitamin A carotenoids — mainly beta-carotene — are found in yellow, orange and dark green vegetables. The body converts them into retinol as needed. One microgram of retinol is equivalent to 12 µg of beta-carotene from food (Tang, 2010). This means plant sources are less efficient, but there is no risk of overdose — excess beta-carotene simply stops being converted into retinol (Grune et al., 2010).
Like vitamin A, the other fat-soluble vitamins are also essential for the body. Read more about the role of vitamin D in the immune system and bone health. Among the water-soluble vitamins, it is worth getting to know the diverse family of B vitamins, which support energy metabolism and the nervous system.
How can you improve vitamin A absorption from food?
Because vitamin A is fat-soluble, it needs fat to be absorbed (Tanumihardjo, 2011). Practical tips:
- Add some fat — a drizzle of olive oil, butter or avocado with carrots or sweet potato noticeably improves beta-carotene absorption.
- Favor cooked vegetables — cooking breaks down cell walls and increases the bioavailability of carotenoids compared with raw.
- Avoid excess alcohol — alcohol impairs the storage of vitamin A in the liver and speeds up its metabolism.
- Combine different sources — varied nutrition ensures an optimal amount of both retinol and carotenoids.
Other micronutrients also complement vitamin A in strengthening the immune system. Read how vitamin C works as an antioxidant and supports cell protection, and how vitamin D influences the regulation of the immune response.
Who has a higher vitamin A requirement?
Certain population groups are at greater risk of vitamin A deficiency:
- Pregnant and breastfeeding women — the requirement rises to 770–1300 µg RAE, but at the same time excessive consumption of animal foods rich in retinol is dangerous (EFSA, 2015).
- Infants and young children — rapid growth increases the requirement in proportion to body weight.
- People with fat malabsorption disorders — celiac disease, Crohn’s disease and chronic pancreatitis can significantly impair the absorption of fat-soluble vitamins.
- People with a very restricted diet — a one-sided diet without fruit and vegetables noticeably increases the risk of deficiency.
Estonian nutrition recommendations are based on the Nordic Nutrition Recommendations and are coordinated by the Health Board (Terviseamet). If you have any concerns, it is worth consulting a doctor and having your vitamin levels checked with a blood test.
Is a vitamin A overdose dangerous?
Yes — but only from retinol sources. Chronic excess retinol intake (over 3000 µg RAE a day in adults) can cause headaches, nausea and liver problems, and increase the risk of bone fragility. Excess from plant-based carotenoid sources is harmless: at most, the skin may turn slightly yellowish (carotenodermia), which is a completely reversible condition (Grune et al., 2010).
References
- NIH Office of Dietary Supplements (2023). Vitamin A and Carotenoids: Fact Sheet for Health Professionals. Available at: https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
- EFSA NDA Panel (2015). Scientific Opinion on Dietary Reference Values for vitamin A. EFSA Journal. 13(3):4028. DOI: 10.2903/j.efsa.2015.4028
- Tang G (2010). Bioconversion of dietary provitamin A carotenoids to vitamin A in humans. Am J Clin Nutr. 91(5):1468S–1473S. PMID: 20200262
- Grune T, Lietz G, Palou A et al. (2010). Beta-Carotene Is an Important Vitamin A Source for Humans. J Nutr. 140(12):2268S–2285S. PMID: 20980655
- Tanumihardjo SA (2011). Vitamin A: biomarkers of nutrition for development. Am J Clin Nutr. 94(2):658S–665S. PMID: 21525194
Frequently asked questions
Which food contains the most vitamin A?
Beef liver is by far the most concentrated source of vitamin A — 85 g of cooked beef liver contains almost 6582 µg RAE, which covers over 700% of an adult’s daily requirement. Among plant sources, pumpkin, sweet potato and spinach come first.
Can you get enough vitamin A from carrots?
One raw carrot (61 g) provides roughly 509 µg RAE, which covers 57–73% of the daily requirement. Together with fat (for example olive oil), beta-carotene is absorbed significantly better. Cooked carrot offers even higher bioavailability.
Is it possible to overdose on vitamin A from food?
An overdose from plant sources (carrots, sweet potato, spinach) is not possible — excess beta-carotene is not converted into retinol. However, consuming too much animal liver or too many supplements can lead to toxicity, especially in pregnant women.
Why is pregnant women’s liver consumption advised to be limited?
Liver contains a very large amount of vitamin A in the preformed retinol form. Excess retinol in the first trimester of pregnancy has been linked to fetal developmental defects, which is why EFSA recommends that pregnant women limit their intake of liver and retinol-rich supplements.
How can I tell if I have a vitamin A deficiency?
Early signs of deficiency are night blindness (difficulty with vision in dim light) and frequent infections. An accurate diagnosis is made with a blood test that measures serum retinol concentration. If you have any concerns, see a doctor.
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