How Much Vitamin A Should Women Have Each Day?

Daily allowance of Vitamin AWhile we know that Vitamin A is essential for good eye health, – it also offers benefits for bone growth, reproductive health and cell differentiation. So, it’s no surprise that women are beginning to ask, “Am I getting enough Vitamin A?”

The US Recommended Daily Allowance (RDA) of Vitamin A is 2,310 IUs. I asked health care professionals to share their secrets for getting just the right amount of Vitamin A into our days. Here’s what they had to say:

Avoid Supplements

Vitamin A supplementation should be avoided at all costs as evidence suggests it may be associated with certain types of cancers. A safer bet is to get beta carotene, Vitamin A’s precursor, through your food. That way, your body can convert it as needed without having to worry about overload. Since beta carotene is a yellow-orange pigment, it’s easy to identify many foods rich in this fabulous phytonutrient, such as sweet potatoes, carrots, butternut squash, and dried apricots. Greens are also a good source so be sure to get plenty of kale, spinach, and collards.

— Tina Marinaccio MS RD CPT, Health Dynamics LLC,

Fish, Fruits and Veggies

This is how I do it: One teaspoon of cod liver oil has 850 IU of Vitamin A (only the highest quality manufacturers of cod liver oil should be used). My brand choice of Raw Protein powder has 200 IU of Vitamin A per scoop.

But the absolute best way to get your Vitamin A is through eating organic fruits and vegetables:

  • Sweet Potato, 1 med 14,600 IU per 1/2 cup (cooked)
  • Carrot, raw, 1 large 11,000 IU per 1/2 cup (cooked)
  • Carrot 8,000 IU per 1/2 cup (cooked)
  • Pumpkin 8,00 IU per 1/2 cup (cooked)
  • Spinach 5,400 IU per 1/2 cup (cooked)
  • Cantaloupe 3400 IU per ¼ melon
  • Apricots, dried, 2-3 2,700 IU

— Dr. Denel Andreas, Total Healing Collaborative,

Thanks to Tina and Dr. Andreas for these tips on getting our daily recommended serving of Vitamin A!




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