Vitamin A is a fat-soluble vitamin that helps form and maintain healthy teeth, skeletal and soft tissue, mucous membranes and skin. It is also known as retinol. Vitamin A promotes good vision, especially in low light. It may also be needed for reproduction and breast-feeding.

Retinol is an active form of vitamin A. It is found in animal liver, whole milk and some fortified foods. Carotenoids are dark colored dyes found in plant foods that can turn into a form of vitamin A. One such carotenoid is beta-carotene which is an antioxidant.

Food Sources of Vitamin A include eggs, meat, milk, cheese, cream, liver and kidney. Sources of beta-carotene are carrots, pumpkin, sweet potatoes, winter squashes, pink grapefruit, apricots, broccoli, spinach, and most dark green, leafy vegetables. The more intense the color of a fruit or vegetable, the higher the beta-carotene content.

If you don’t get enough vitamin A, you are more susceptible to infectious diseases and vision problems. Large doses of vitamin A can also cause birth defects.

The best way to get the daily requirement of essential vitamins is to eat a balanced diet that contains a variety of foods. Specific recommendations depend on age, gender, and other factors (such as pregnancy). Women who are pregnant or producing breast milk (lactating) need higher amounts.

Ask your doctor what dose is best for you.