Vitamin A
retinol · last AI check: 2026-07-19
In short
Fat-soluble; stored in the liver. Needed for vision, immunity and skin condition.
What it does in the body
The sentences below are officially authorised EU health claims.
Vitamin A contributes to normal iron metabolism EU health claim
Commission Regulation (EU) No 432/2012 of 16 May 2012, Annex — list of permitted health claims · register entry: 206 · EFSA opinion: 2009;7(9):1221
Condition of use on a product: The product is at least a source of Vitamin A.
Vitamin A contributes to the normal function of the immune system EU health claim
Commission Regulation (EU) No 432/2012 of 16 May 2012, Annex — list of permitted health claims · register entry: 14, 200, 1462 · EFSA opinion: 2009;7(9):1222; 2011;9(4):2021
Condition of use on a product: The product is at least a source of Vitamin A.
Vitamin A contributes to the maintenance of normal vision EU health claim
Commission Regulation (EU) No 432/2012 of 16 May 2012, Annex — list of permitted health claims · register entry: 16, 4239, 4701 · EFSA opinion: 2009;7(9):1221; 2010;8(10):1754
Condition of use on a product: The product is at least a source of Vitamin A.
Vitamin A contributes to the maintenance of normal skin EU health claim
Commission Regulation (EU) No 432/2012 of 16 May 2012, Annex — list of permitted health claims · register entry: 15, 17, 4660, 4702 · EFSA opinion: 2009;7(9):1221; 2010;8(10):1754
Condition of use on a product: The product is at least a source of Vitamin A.
How much you need
| Country / organisation | Group | Value | Type |
|---|---|---|---|
| D-A-CH | adult men | RDA Recommended daily allowance — covers the needs of almost all healthy people in a group. | |
| FAO | adult men | RNI Reference nutrient intake — the RDA equivalent in WHO/FAO, UK and Philippine terminology. | |
| NASEM (US/CA) | adult men | RDA Recommended daily allowance — covers the needs of almost all healthy people in a group. | |
| Philippines | adult men | RNI Reference nutrient intake — the RDA equivalent in WHO/FAO, UK and Philippine terminology. | |
| India | adult men | RDA Recommended daily allowance — covers the needs of almost all healthy people in a group. | |
| Singapore | adults | RDA Recommended daily allowance — covers the needs of almost all healthy people in a group. | |
| Switzerland | adult men | RDA Recommended daily allowance — covers the needs of almost all healthy people in a group. | |
| United Kingdom | adult men | RNI Reference nutrient intake — the RDA equivalent in WHO/FAO, UK and Philippine terminology. |
Reference values from different countries are not directly comparable — they differ in definition and age group. How to read reference values →
Every value states its source — click it to see the document, location and link.Data and content are prepared and cross-checked against source documents by several independent AI models. They have not been audited by a human editor.Before citing a value, check it in the source document — verification is automated (AI), not editorial.
Worth knowing
Vitamin A occurs in food in two forms: pre-formed (retinol — animal products) and provitamin (carotenoids, e.g. beta-carotene — vegetables and fruit). The body converts carotenoids into retinol as needed, which is why an excess from vegetables doesn't behave the same way as an excess from retinol supplements.
Unlike water-soluble vitamins, vitamin A is stored in the liver — which is why its upper limit has greater practical significance than, for example, vitamin C's.
Where to find it
liver · egg yolks · butter · carrots and sweet potatoes (beta-carotene) · kale and spinach (beta-carotene)
This material is for information and education. It does not replace advice from a doctor or dietitian. For health matters, consult a qualified medical professional.