Nutrition

Vitamin A

spinach
carrot
sweet potato
cantaloupe

What is it?

Retinyl acetate is a natural form of vitamin A. We choose to use retinyl acetate over retinal palmitate (that many of our competitors use) because retinyl palmitate is a synthetic alternative. When possible, we try to use the natural form of each nutrient.

Why is it important?

Vitamin A was originally coined “the anti-infective vitamin” because of its importance to the immune system. It is essential to supporting rapid cell growth and development as well as building a healthy immune system. It is also key for eye development and vision, particularly for dim-light adaptation and color vision.*

What myths are there?

While vitamin A is critical for child eye development, as an adult it is unlikely to make your eyesight better.*

What’s the risk of deficiency?

Vitamin A deficiency is rare in the United States; however it is still common in many developing countries.

We include vitamin A in our vitamins because it has seen beneficial effects on iron deficiency, which is common among children.*

How much is recommended?

The US FDA current recommended daily intake (RDI) for Vitamin A is 5,000 IU for children age 4 and older. For children ages 3 and younger, the recommended daily intake is 2,500 IU.

The Food and Nutrition Board at the US Institute of Medicine current recommended dietary allowance (RDA) for vitamin A is as follows:

  • 0-6 months: 400 mcg RAE (1,333 IU) (adequate intake)
  • 7-12 months: 500 mcg RAE (1,666 IU) (adequate intake)
  • 1-3 years: 300 mcg RAE (1,000 IU)
  • 4-8 years: 400 mcg RAE (1,333 IU)
  • 9-13 years: 600 mcg RAE (2,000 IU)
  • 14-18 years: 700-900 mcg RAE (2,333-3,000 IU)
  • 19-50 years: 700-900 mcg RAE (2,333-3,000 IU)
  • 51+ years: 700-900 mcg RAE (2,333-3,000 IU)

Pregnant women and women breast-feeding are recommended to source extra vitamin A to support fetal growth, tissue maintenance, and metabolic health.

Adequate Intake is used when evidence is insufficient to develop an RDA; intake at this level is assumed to ensure nutritional adequacy.

What foods are rich sources?

There are two forms of dietary vitamin A: preformed vitamin A from animal products and provitamin A carotenoids from fruits and vegetables. While the richest form of vitamin A can be found in beef liver, we know that’s something kids typically will pass on.

  • 1 oz beef liver (cooked): 7,390 IU
  • 1/4 cup spinach (boiled): 5,729 IU
  • 1/4 cup carrots (raw): 4,595 IU
  • 1/4 cup sweet potato (baked): 7,015 IU
  • 1/2 cup cantaloupe (raw): 2,706 IU
  • 1/2 cup red bell pepper (raw): 2,332 IU
  • 1 mango (raw): 2,240 IU
  • 1 cup black eyed peas (boiled): 1,305 IU

What’s the risk of getting too much?

Vitamin A is a fat soluble vitamin, meaning the body stores excess amounts, primarily in the liver.

Symptoms of excessive vitamin A can include headaches, dizziness, nausea, fatigue, loss of appetite, skin irritation and joint pain. General signs of vitamin A toxicity are associated with long term consumption in excess of 10x the RDA.

We recommend you seek the advice of your pediatrician or primary medical care provider before making changes to your child’s nutrient intake.

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

References

  • Johnson EJ, Russell RM. Beta-Carotene. In: Coates PM, Betz JM, Blackman MR, et al., eds. Encyclopedia of Dietary Supplements. 2nd ed. London and New York: Informa Healthcare; 2010:115-20.
  • Ross CA. Vitamin A. In: Coates PM, Betz JM, Blackman MR, et al., eds. Encyclopedia of Dietary Supplements. 2nd ed. London and New York: Informa Healthcare; 2010:778-91.
  • Ross A. Vitamin A and Carotenoids. In: Shils M, Shike M, Ross A, Caballero B, Cousins R, eds. Modern Nutrition in Health and Disease. 10th ed. Baltimore, MD: Lippincott Williams & Wilkins; 2006:351-75.
  • Solomons NW. Vitamin A. In: Bowman B, Russell R, eds. Present Knowledge in Nutrition. 9th ed. Washington, DC: International Life Sciences Institute; 2006:157-83.
  • Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. Washington, DC: National Academy Press; 2001.
  • Otten JJ, Hellwig JP, Meyers LD, eds. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press; 2006.
  • Food and Nutrition Board. Recommended Dietary Allowances, 7th ed. Washington, DC: National Academy of Sciences; 1968.
  • World Health Organization. Global Prevalence of Vitamin A Deficiency in Populations at Risk 1995–2005: WHO Global Database on Vitamin A Deficiency. Geneva: World Health Organization; 2009.
  • Darlow BA, Graham PJ. Vitamin A supplementation to prevent mortality and short and long-term morbidity in very low birthweight infants. Cochrane Database Syst Rev 2007:CD000501.
  • Higdon, Jane. Vitamin A. Linus Pauling Institute, Oregon State University. 2015. Green HN, Mellanby E. Vitamin A as an anti-infective agent. Br Med J. 1928;2(3537):691-696.
  • Semba RD, Bloem MW. The anemia of vitamin A deficiency: epidemiology and pathogenesis. Eur J Clin Nutr. 2002;56(4):271-281.
  • Allen LH. Iron supplements: scientific issues concerning efficacy and implications for research and programs. J Nutr. 2002;132(4 Suppl):813S-819S.
  • Penniston KL, Tanumihardjo SA. The acute and chronic toxic effects of vitamin A. Am J Clin Nutr. 2006;83(2):191-201.
  • World Health Organization. Vitamin A supplementation in infants and children 6–59 months of age.
  • National Institute of Health. Vitamin A Health Information. 2017.