Vitamin A
Body function
Vision (especially low-light); immune function; skin cell turnover; reproductive health
Daily requirement
700 mcg RAE/day (women), 900 mcg RAE/day (men)
Deficiency signs
Night blindness, dry skin, frequent infections, rough or bumpy skin texture
Excess risks
Toxic at high doses from retinol supplements (not beta-carotene); risk of birth defects in pregnancy, liver damage, bone thinning
At-risk groups
People with fat malabsorption disorders, very low-fat diets, pregnant women (caution with high-dose retinol)
Supplement forms
Retinol (preformed, more likely to reach toxic levels), beta-carotene (provitamin A, safer, plant-based)
Food sources
- Spinach (cooked) — ~943 mcg RAE vitamin A per cup cooked
- Eggs (whole, boiled) — ~160 mcg RAE vitamin A per 2 eggs, mostly in the yolk
Related symptoms
Educational information only — not medical advice. This content does not diagnose, treat, or replace consultation with a qualified healthcare professional. Always seek professional medical advice for symptoms, supplement use, or health concerns.