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Recommended Daily Vitamin A Intake

Vitamin A, also known as Retinol, is a fat-soluble vitamin. It is vital to maintain healthy vision, skin, and hair growth. It plays a pivotal role in the development and maintenance of mucus membranes, and skeletal and soft tissue. In addition, this fat-soluble vitamin plays an important role in immune functions and reproduction.

Vitamin A is found in various animal sources such as meat, eggs, cream and cheese. Foods rich in beta-carotene include bright yellow and orange fruits like apricots and cantaloupe, vegetables such as carrots and pumpkins, and other green leafy vegetables like spinach and broccoli.

The RDA for vitamin A is about 400 mcg for children and 900 mcg for adults. People with too little vitamin A intake are more prone to infectious diseases and vision problems, while too much vitamin A can lead to birth defects.

Recommended intake levels for vitamin A are provided by the Dietary Reference Intakes (DRIs) system. In the below tables the intake levels are presented separately for men and women for different life stages.

Men

Recommended Dietary Allowances (RDA) Tolerable Upper Intake Levels (ULs)
Life Stages Age mcg/day (micrograms RAE) Age mcg/day (micrograms RAE)
Newborn 0 to 6 months (AI) 400 0 to 1 year 600
Infancy 7 to 12 months (AI) 500 1 to 3 years 600
Toddlerhood 1 to 3 years 300 4 to 8 years 900
Early School Age 4 to 8 years 400 9 to 13 years 1700
Middle Childhood 9 to 13 years 600 14 to 18 years 2800
Adolescence / Teenage 14 to 18 years 900 19 years and above 3000
Adulthood 19 years and above 900

Women

Recommended Dietary Allowances (RDA) Tolerable Upper Intake Levels (ULs)
Life Stages Age mcg/day (micrograms RAE) Age mcg/day (micrograms RAE)
Newborn 0 to 6 months (AI) 400 0 to 1 year 600
Infancy 7 to 12 months (AI) 500 1 to 3 years 600
Toddlerhood 1 to 3 years 300 4 to 8 years 900
Early School Age 4 to 8 years 400 9 to 13 years 1700
Middle Childhood 9 to 13 years 600 14 to 18 years 2800
Adolescence / Teenage 14 to 18 years 700 19 years and above 3000
Adulthood 19 years and above 700 14 to 18 years and Pregnant/Lactating 2800
Pregnant 14 to 18 years 750 19 years and above (and) Pregnant/Lactating 3000
Pregnant 19 years and above 770
Lactating 14 to 18 years 1200
Lactating 19 years and above 1300

Recommended Dietary Allowance (RDA), Adequate Intake (AI) and Tolerable Upper Intake Level (UL).

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