Vitamin A Calculator: IU to mcg RAE and Daily Intake

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Select your age group and sex, or your pregnancy/lactation status, to load the correct RDA and upper intake limit.
Preformed vitamin A from animal sources such as liver, fish, eggs, and dairy. 1 IU of retinol = 0.3 mcg RAE.
IU
Beta-carotene naturally present in plant foods such as carrots, sweet potatoes, and spinach. 1 IU = 0.05 mcg RAE (lower bioavailability than supplements).
IU
Beta-carotene taken as a dietary supplement. 1 IU = 0.3 mcg RAE (six times the bioavailability of food-based beta-carotene, per NIH ODS).
IU
Other provitamin A carotenoids found in foods like pumpkin, red peppers, and citrus. 1 IU = 0.025 mcg RAE.
IU
Total vitamin AClose to RDA
750mcg RAE

Sum of all sources converted to Retinol Activity Equivalents

Retinol contribution600mcg RAE
Dietary beta-carotene contribution150mcg RAE
Supplemental beta-carotene contribution0mcg RAE
Alpha-carotene/cryptoxanthin contribution0mcg RAE
Your RDA900mcg RAE
Upper Limit (UL)3,000mcg RAE
% of RDA met1%
Gap to RDA150 mcg RAE below RDA
Preformed vitamin A (retinol)600mcg RAE
1% % of RDA
Below RDA<0.7Near RDA0.7-1Meets RDA1-1.5High1.5+
Retinol (animal)600
Dietary beta-carotene150
Supplement beta-car.0
Alpha-car./cryptoxanthin0

Your vitamin A intake is below the RDA for Male 19+ years.

  • Your total of 750 mcg RAE covers 83% of the RDA (900 mcg RAE) for Male 19+ years.
  • Shortfalls are common in diets low in leafy vegetables, orange vegetables, and dairy. One medium carrot or half a cup of cooked sweet potato can contribute 500-1,000 mcg RAE.
  • Plant-source carotenoids (beta-carotene, alpha-carotene, cryptoxanthin) do not contribute to toxicity; excess is simply not converted. The UL applies only to preformed retinol from animal foods and supplements.
  • Vitamin A is fat-soluble, so eating vitamin-A-rich vegetables with a small amount of fat increases absorption significantly.

Next stepConsider adding more orange and dark-green vegetables to your meals, or ask a dietitian whether a low-dose supplement is appropriate.

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