Quick answer
Adult men need 900 mcg RAE of vitamin A a day and adult women 700 mcg RAE, from food and supplements combined. Pregnancy raises the amount to 770 mcg RAE and breastfeeding to 1,300 mcg RAE. Preformed vitamin A should stay under 3,000 mcg a day, which is 10,000 IU.1,2
Key facts
- For retinol and for beta-carotene from supplements, 1 IU equals 0.3 mcg RAE.1
- Single-nutrient vitamin A supplements often hold 3,000 mcg RAE, the whole adult upper limit if it is all preformed.1
- Children's needs climb from 300 mcg RAE a day at ages 1 to 3 to 600 mcg RAE at 9 to 13.1
- The Daily Value printed on labels is 900 mcg RAE, the amount a man needs.1
Recommended amounts by age and sex
| Who | mcg RAE a day |
|---|---|
| Children 1 to 3 | 300 |
| Children 4 to 8 | 400 |
| Children 9 to 13 | 600 |
| Boys 14 to 18 | 900 |
| Girls 14 to 18 | 700 |
| Men 19 and older | 900 |
| Women 19 and older | 700 |
| Pregnancy, 19 and older | 770 |
| Breastfeeding, 19 and older | 1,300 |
The amounts are the same after 50 as from 19 to 50. Babies get an adequate intake instead of a recommended amount: 400 mcg RAE up to 6 months and 500 mcg RAE from 7 to 12 months.1
Teen boys need 900 mcg RAE a day and teen girls 700 mcg RAE, rising to 750 mcg RAE in pregnancy and 1,200 mcg RAE while breastfeeding.1
mcg RAE and IU on labels
Vitamin A is measured in mcg of retinol activity equivalents (RAE). One mcg RAE equals 1 mcg of retinol, 2 mcg of beta-carotene from supplements, 12 mcg of beta-carotene from food, or 24 mcg of alpha-carotene or beta-cryptoxanthin from food.1
Labels used to give vitamin A in IU. One IU of retinol or of supplemental beta-carotene equals 0.3 mcg RAE, so 900 mcg RAE is 3,000 IU from those sources; one IU of beta-carotene from food equals only 0.05 mcg RAE.1
| IU on the label | mcg RAE |
|---|---|
| 1,000 IU | 300 |
| 3,000 IU | 900 |
| 5,000 IU | 1,500 |
| 10,000 IU | 3,000 |
IU cannot be converted for food unless you know the source. NIH notes that a mixed diet giving 900 mcg RAE can contain anywhere from 3,000 to 36,000 IU, depending on which foods supply it.1
What supplements contain
Vitamin A supplements often contain 3,000 mcg RAE, 333% of the Daily Value. Multivitamins commonly have less, often 750 to 1,050 mcg RAE.1
In a study of 90,771 adults, 10% to 15% of multivitamin users had excessive intakes of vitamin A, iron and zinc.3
Totals add up across products. A multivitamin, a separate vitamin A pill and a serving of liver can each supply a large share of the upper limit, so count the preformed vitamin A from all of them together.1
How much is too much
The upper limit for preformed vitamin A is 3,000 mcg a day for adults 19 and older, including in pregnancy and while breastfeeding, and 2,800 mcg for teens 14 to 18. It counts food, drinks and supplements, and it is lower for children: 600 mcg up to age 3, 900 mcg at 4 to 8 and 1,700 mcg at 9 to 13. The limits do not apply to people taking vitamin A under a doctor's care. No upper limit is set for beta-carotene, but the Food and Nutrition Board advises against beta-carotene supplements for the general population except as a source of vitamin A.1,2
Many multivitamins combine preformed vitamin A and beta-carotene. Only the preformed share counts toward the upper limit: NIH's example is a 3,000 mcg RAE product with 60% from beta-carotene, which supplies 1,200 mcg RAE of preformed vitamin A.1
The same 3,000 mcg limit applies in pregnancy, and experts advise anyone who is or might be pregnant, or is breastfeeding, not to take more than that as preformed vitamin A from supplements.1
When a doctor sets a different amount
Up to 90% of people with cystic fibrosis absorb fat poorly. Standard care in the United States and Australia includes vitamin A every day, 750 to 3,000 mcg RAE depending on age, prescribed alongside other fat-soluble vitamins and enzymes.1
Children and adults with Crohn's disease or ulcerative colitis, and some people newly diagnosed with celiac disease, are more likely to run low. Studies disagree on whether supplements help them, so the amount is a decision for their doctor.1
Questions people ask
How much vitamin A per day for a woman?
700 mcg RAE from age 14, 770 mcg RAE during pregnancy (750 for teens) and 1,300 mcg RAE while breastfeeding (1,200 for teens). That is less than men need, but the upper limit for preformed vitamin A, 3,000 mcg a day, is the same.1
How much vitamin A per day is too much?
For preformed vitamin A, anything above 3,000 mcg a day for adults, counting food, drinks and supplements. Beta-carotene has no upper limit, though large amounts over time can tint the skin yellow-orange.1,2
Is 10,000 IU of vitamin A a day too much?
If it is retinol or a retinyl ester, 10,000 IU equals 3,000 mcg RAE, the whole adult upper limit before any food is counted, and anyone who is or might be pregnant should not take that much. If the label says it is beta-carotene, the limit does not apply in the same way, but smokers should avoid large amounts.1,3
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Sources
- National Institutes of Health, Office of Dietary Supplements. Vitamin A and Carotenoids: Fact Sheet for Health Professionals. Updated March 10, 2025. Opened 2026-10-07.
- National Institutes of Health, Office of Dietary Supplements. Vitamin A and Carotenoids: Fact Sheet for Consumers. Updated March 10, 2025. Opened 2026-10-07.
- National Institutes of Health, Office of Dietary Supplements. Multivitamin/mineral Supplements: Fact Sheet for Health Professionals. Updated July 17, 2024. Opened 2026-10-07.
This page is information, not medical advice. Talk to your doctor or pharmacist about your own situation.