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Vitamin-A Recommended Dietary Allowances

Vitamin A promotes healthy linings of the eyes respiratory urinary and intestinal tracts

It plays a significant role in bone growth, reproduction, cell division and cell differentiation. Vitamin A deficiency is not common among South Asians living in USA, sometimes supplements may be prescribed by a physician during pregnancy. For South Asian vegetarians, fortified milk and  Carotenoids provide enough Vitamin A.

Vitamin A Food Sources

Recommended Dietary Allowances (RDA)

Upper Levels

Vitamin A toxicity may be problem for pregnant woman and elderly. Vitamin A is fat soluble and stored in the liver. High storage levels can cause toxicity leading to birth defects, liver malfunction, reduced bone density. Don't take separate Vitamin A supplements by themselves, unless prescribed by a physician. Do not take Cod liver oil, it is high in Vitamin A. Many of the Vitamin supplement manufacturers have lowered the amount of Vitamin A in the supplements. The reduced amount Vitamin A (Retinol) is substituted with Carotenoids.

The IOM has established Upper Intake levels.

 

Upper Intake Levels
Age	Children	Males	Females	Pregnancy	Lactation
0-1 years	2,000 IU
1-3 years	2,000 IU
4-8 years	3,000 IU
9-13 years	5610 IU
14-18 years		9,240 IU	9,240 IU	9,240 IU	9,240 IU
19+ years		10,000 IU	10,000 IU	10,000 IU	10,000 IU