Vitamin A Calculator
Look up Health Canada vitamin A reference values by age, sex, and life stage
Disclaimer: For informational purposes only. Not a substitute for professional medical advice. Always consult a healthcare provider for health-related decisions.
Vitamin A reference
The calculator shows Health Canada RDA/AI reference amounts by life stage. The vitamin A UL applies to preformed vitamin A only; no DRI is established for beta-carotene or other carotenoids. Source: Health Canada vitamin DRI table Page updated 2025-11-19; values checked 2026-09-29.
Table of Contents
What is Vitamin A?
Vitamin A is a fat-soluble vitamin essential for vision, immune function, cell growth, and reproduction. It exists in two main forms: preformed vitamin A (retinol) found in animal products, and provitamin A (carotenoids like beta-carotene) found in plant foods.
Vitamin A is measured in micrograms of Retinol Activity Equivalents (mcg RAE), which accounts for the different absorption rates of various forms. It's stored in the liver and can accumulate in the body, making it important to avoid excessive intake.
This essential nutrient plays critical roles in:
- Maintaining healthy vision, especially night vision
- Supporting immune system function
- Promoting cell growth and development
- Ensuring proper reproductive health
- Maintaining healthy skin and mucous membranes
Forms of Vitamin A
Vitamin A comes in several forms, each with different properties and sources:
Preformed Vitamin A (Retinol)
- • Found in animal products (liver, fish, dairy, eggs)
- • Immediately usable by the body
- • Can be toxic in high doses
- • More potent than plant sources
Provitamin A (Beta-Carotene)
- • Found in colorful fruits and vegetables
- • Converted to retinol as needed
- • No vitamin A DRI is established for beta-carotene
- • Provides antioxidant benefits
Other Carotenoids
- • Lycopene, lutein, zeaxanthin
- • Limited vitamin A activity
- • Provide other health benefits
- • Important for eye health
Age and Life-Stage Reference Values
Use the calculator above to look up the Health Canada RDA or AI for the selected age, sex in the reference table, and life stage. For infants, select completed months to distinguish the 0–6 and 7–12 month rows. Pregnancy and lactation use age-specific rows.
The separate tolerable upper level applies to preformed vitamin A only. Health Canada has not established a DRI for beta-carotene or other carotenoids.
Best Food Sources
Vitamin A can be obtained from both animal and plant sources:
Animal Sources (Preformed Vitamin A)
- Beef liver (3 oz)6,600 mcg RAE
- Fortified milk (1 cup)150 mcg RAE
- Egg (1 large)75 mcg RAE
- Salmon (3 oz)59 mcg RAE
Plant Sources (Beta-Carotene)
- Sweet potato (1 medium)1,840 mcg RAE
- Carrots (1 cup raw)1,069 mcg RAE
- Spinach (1 cup cooked)943 mcg RAE
- Cantaloupe (1 cup)264 mcg RAE
Health Benefits
Vitamin A provides numerous health benefits throughout the body:
- Vision Health: Essential for night vision and maintaining healthy corneas
- Immune Function: Supports white blood cell production and immune response
- Cell Growth: Necessary for proper cell division and tissue development
- Reproductive Health: Important for fertility and fetal development
- Skin Health: Maintains healthy skin and mucous membranes
- Bone Health: Supports bone growth and development
- Antioxidant Properties: Beta-carotene acts as an antioxidant
- Gene Expression: Regulates gene expression and protein synthesis
Deficiency & Toxicity
Deficiency Symptoms
- • Night blindness (nyctalopia)
- • Dry eyes and corneal damage
- • Increased infection susceptibility
- • Delayed growth in children
- • Skin problems and dryness
- • Reproductive issues
- • Impaired immune function
- • Increased mortality risk
Toxicity Symptoms
- • Nausea and vomiting
- • Dizziness and headache
- • Blurred vision
- • Liver damage (severe cases)
- • Bone pain
- • Hair loss
- • Birth defects (pregnancy)
- • Increased intracranial pressure
Safety Note: Health Canada's 3,000 mcg RAE/day upper level for adults applies to preformed vitamin A only. The table does not establish a DRI for beta-carotene or other carotenoids.
Frequently Asked Questions
What's the difference between preformed vitamin A and provitamin A?
Preformed vitamin A (retinol) is found in animal products. Provitamin A carotenoids, including beta-carotene, are found in plant foods and can be converted to vitamin A. Health Canada has not established a DRI for beta-carotene or other carotenoids.
Can I get too much vitamin A?
Health Canada's upper level is 3,000 mcg RAE per day for adults and applies to preformed vitamin A only. The table does not establish a DRI for beta-carotene or other carotenoids.
Is vitamin A important for eye health?
Yes, vitamin A is crucial for vision health. It's a component of rhodopsin, a protein in the retina that helps you see in low light. Deficiency can lead to night blindness and, in severe cases, complete blindness. It also helps maintain the cornea and other eye tissues.
Do I need vitamin A supplements?
Most people can meet their vitamin A needs through diet. Supplements may be beneficial for those with malabsorption issues or specific deficiencies. However, pregnant women should be cautious with high-dose supplements as excess vitamin A can cause birth defects.
What are the best plant sources of vitamin A?
Plant sources include sweet potatoes, carrots, spinach, kale, butternut squash, cantaloupe, red bell peppers, and mangoes. These foods contain provitamin A carotenoids, including beta-carotene.