🥑 Fat-Soluble

Vitamin A

Vitamin A (Retinol)

Also known as: Retinol, Beta-Carotene

Vitamin A is an essential fat-soluble vitamin that maintains vision, skin health, and immune function. Main sources include animal liver and dark-colored vegetables.

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Key Functions

  • 1Maintains normal vision and prevents night blindness
  • 2Promotes bone growth and development
  • 3Maintains skin and mucous membrane health
  • 4Enhances immune system function
  • 5Provides antioxidant protection
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Deficiency Symptoms

  • 1Night blindness and reduced dark adaptation
  • 2Dry, rough skin
  • 3Weakened immunity and susceptibility to infections
  • 4Growth retardation in children
  • 5Dry eye syndrome
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Food Sources

Rich sources of Vitamin A

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Liver

Content: 5,000-10,000 μg per 100g
Serving: 1-2 times per week
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Carrots

Content: ~1,500 μg β-carotene per 100g
Serving: Half carrot daily
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Spinach

Content: ~500 μg per 100g
Serving: 100g daily
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Pumpkin

Content: ~400 μg per 100g
Serving: 150g daily
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Sweet Potato

Content: ~700 μg per 100g
Serving: 1 medium potato
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Recommended Daily Intake

Based on age and gender

Adult Male
900 μg
Adult Female
700 μg
Children
300-600 μg
Pregnant Women
770 μg
Elderly
900 μg (M) / 700 μg (F)
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Best Time to Take

Optimal absorption timing

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Time of Day
evening
🍽️
With Food
Yes, take with meals

Fat-soluble vitamin, best absorbed with fatty meals. Evening supplementation supports night vision recovery.

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Important Warnings

  • 1Excessive intake may cause toxicity (headache, nausea, liver damage)
  • 2Pregnant women should avoid excess - may cause birth defects
  • 3Long-term high doses require medical supervision
  • 4Plant-based β-carotene is relatively safe, less likely to cause overdose