Vitamin A Guide

Vitamin A is an essential nutrient that supports healthy vision, skin, immune function, and bones. Learn where it comes from, how your body uses it, and what to consider when choosing a supplement.¹

✅ Reviewed by Jamieson's Science Team

Quick Answers

What does vitamin A do?

Vitamin A helps maintain normal vision, healthy skin, immune function, and the development and maintenance of bones and teeth.¹

What foods contain vitamin A?

Vitamin A comes from animal foods such as eggs, dairy, and fish, and from plant foods such as carrots and sweet potatoes that provide beta-carotene.

What’s the difference between retinol and beta-carotene?

Retinol is a ready-to-use form of vitamin A, while beta-carotene is a plant compound your body can convert into vitamin A.¹

Can you take too much vitamin A?

Yes. Preformed vitamin A has an upper intake limit, so it’s important to consider food, multivitamins, and other supplements together.²

What is vitamin A?

Vitamin A is an essential nutrient your body needs for vision, skin, immune health, and normal growth.¹ 

It comes in different forms. Retinol and retinyl palmitate are ready-to-use forms of vitamin A, while beta-carotene is a plant pigment that your body can convert into vitamin A when needed.¹ 

How does vitamin A support the body?

Vitamin A helps your eyes work properly, including in low-light conditions. It also helps maintain healthy skin and supports the immune system.¹ 

It plays a role in the development and maintenance of bones and teeth and helps the body use iron normally.¹ 

Which health goals can vitamin A support?

Eye Health

Vitamin A helps maintain eyesight, healthy vision, and night vision.¹

Immune Support

Vitamin A helps support normal immune function.¹

Beauty

Vitamin A helps maintain healthy skin and mucous membranes.¹

How can vitamin A fit into your routine?

Most people get vitamin A through food, with supplements providing extra support when appropriate. 

  • Eat colourful produce: Carrots, sweet potatoes, and dark leafy vegetables provide beta-carotene. 
  • Include animal sources: Eggs, dairy, and some fish provide preformed vitamin A. 
  • For eye and skin health: Vitamin A supports healthy vision and skin throughout life.¹ 
  • Watch for overlap: Multivitamins, cod liver oil, and other supplements may already contain vitamin A

    *It is important to consult your trusted healthcare practitioner before adding any new natural health supplement to your routine. 

What should you look for in a vitamin A supplement?

Start with the amount and form, then consider how much vitamin A you already get elsewhere.

  • Check the form: Supplements may provide retinol, retinyl acetate, or retinyl palmitate.¹ 
  • Compare the amount: Vitamin A may be listed in mcg RAE or IU. Health Canada uses RAE, or retinol activity equivalents, to compare forms.² 
  • Check for overlap: Multivitamins, cod liver oil, and combination products may already provide vitamin A. 
  • Consider combination formulas: Jamieson also offers vitamin A with vitamin D. 
  • Follow the label carefully: Preformed vitamin A can build up when total intake is too high.² 
  • Look for an NPN: Choose a licensed natural health product with an eight-digit NPN. 
  • Look for quality: Jamieson products are backed by the Jamieson 360 Quality Promise. 

For more than 100 years, Jamieson has combined scientific expertise with rigorous quality testing. Every product is backed by the Jamieson 360 Quality Promise. 

*It is important to consult your trusted healthcare practitioner before adding any new natural health supplement to your routine. 

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FAQs
What’s the difference between vitamin A and beta-carotene?

Vitamin A can come directly from preformed vitamin A, such as retinol, or from beta-carotene, which the body can convert into vitamin A. Health Canada treats beta-carotene as a provitamin A source.

How much vitamin A do adults need?

Health Canada’s recommended dietary allowance is 900 mcg RAE per day for adult men and 700 mcg RAE for adult women. Needs change during pregnancy and breastfeeding.²

What does RAE mean?

RAE stands for retinol activity equivalent. It’s a way of expressing vitamin A amounts so different forms can be compared. Health Canada defines 1 mcg RAE as equal to 1 mcg of retinol.

Sources

1. Health Canada. Multi-Vitamin/Mineral Supplements Monograph. Natural and Non-prescription Health Products Directorate. Updated June 26, 2026.[Text Wrapping Break]https://webprod.hc-sc.gc.ca/nhpid-bdipsn/atReq?atid=multi_vitmin_suppl 

2. Health Canada. Dietary Reference Intakes Tables: Reference Values for Vitamins.[Text Wrapping Break]https://www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/dietary-reference-intakes/tables/reference-values-vitamins.html 

3. Health Canada. Dietary Reference Intakes Tables: Overview and Conversion Factors.[Text Wrapping Break]https://www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/dietary-reference-intakes/tables.html