Daily Recommended Intake Of Vitamin A

Vitamins are naturally provided through the foods you eat. They are required for proper growth, development and optimal health. Vitamin A is a fat-soluble vitamin, meaning your body is able to store it until it needs it. The amount of vitamin A your body needs will change throughout your lifetime.

Vitamin A

There are two types of vitamin A, which are based on the source. Preformed retinoid vitamin A comes from animal sources, and provitamin carotenoid vitamin A comes from plant sources. Vitamin A is known for being important for your vision, but that's not the only reason it is helpful. Vitamin A is needed for reproduction, cell differentiation (where cells become a part of specialized tissues such as the lungs) and cell division. Vitamin A also helps your immune system to create the white blood cells necessary to fight off infection.

RDAs for Infants, Children and Adolescents

The recommended dietary allowance (RDA) of vitamin A for infants under the age of 6 months is 400 mcg a day. In infants that are 6 to 12 months, the RDA is 500 mcg. In children that are 1 to 3 years old, the RDA is 300 mcg a day. This increases to 400 mcg a day for children aged 4 to 8, and again to 600 mcg per day for children aged 9 to 13. In adolescents, the RDA changes by gender, with males that are 14 to 18 requiring 900 mcg a day and girls in the same age group requiring 700 mcg a day. In the case of pregnancy or lactation, this number changes to 750 mcg a day and 1,200 mcg a day, respectively.

RDAs for Adults

In adults, the RDAs continue to change by gender. Adult males that are 19 and above need 900 mcg a day. Adult females that are 19 and above need 700 mcg a day, except when they're pregnant or lactating. During pregnancy, the RDA for adult females increases to 770 mcg a day. While lactating, the RDA is 1,300 mcg per day.

Sources of Vitamin A

Preformed retinoids are available from halibut, liver, cod, meat, eggs, milk, cheese and cream. Skim milk that is fortified with vitamin A is also available; this is the only option for preformed retinoid vitamin A that is not high in saturated fat and cholesterol. Provitamin carotenoids are available from winter squashes, cantaloupes, pink grapefruits, apricots, broccoli, spinach, most green leafy vegetables and carrots. Provitamin carotenoids provide vitamin A without adding saturated fat and cholesterol to your diet.