Find your recommended daily vitamin a intake based on age, sex, and life stage. Based on Australian NHMRC Nutrient Reference Values.
Vitamin A (retinol) is essential for vision (especially night vision and colour vision), immune function, skin and cell growth, and reproduction. It is a fat-soluble vitamin stored in the liver. Deficiency is the leading preventable cause of childhood blindness globally, though rare in Australia.
In Australia, vitamin A deficiency is uncommon but can occur with fat malabsorption, liver disease, or very restricted diets. Early symptoms include night blindness (difficulty seeing in dim light), dry eyes, and increased susceptibility to infections.
UL is 3,000µg/day from preformed retinol only. Excess retinol causes liver toxicity, headaches, bone damage, and birth defects. Pregnant women should avoid high-dose vitamin A supplements and limit liver intake. Beta-carotene from food does not cause toxicity — excess simply turns skin slightly orange (harmless).
See your GP if you are concerned about vitamin a deficiency, are pregnant or planning pregnancy, have a condition affecting nutrient absorption (coeliac disease, Crohn's, bariatric surgery), or are considering vitamin a supplements beyond a standard multivitamin dose.