Diet and Nutrition
How Much Vitamin A Is Too Much?
Key benefits of vitamin A include stronger immunity, healthier skin, and better eye health.
Most people get enough vitamin A in their diets and don't need a supplement for it. You can get vitamin A through foods like whole milk, liver, fish, and orange vegetables.
Although rare, too much vitamin A can be toxic and make you sick. Symptoms of too much vitamin A include skin changes, headaches, and nausea.
Most people take vitamins hoping to boost their health. But if you take too much, it can have the opposite effect. Vitamin A plays a key role in your vision, immune system, and overall health. Most people get enough of it in their diet. But dietary supplements of vitamin A are available as stand-alone supplements or as part of a multivitamin.
So, how much vitamin A is too much? We’ll break down what you need to know about vitamin A toxicity and how to use vitamin A supplements safely.
Vitamin A is a fat-soluble vitamin. Because it's fat-soluble, it’s stored in tissues all throughout your body. Your body can't make vitamin A on its own, so you need to get it from outside sources — like dietary supplements and food.
There are two types of vitamin A that are found in food and most supplements: preformed vitamin A and provitamin A carotenoids. Here’s an explanation of what these two types are:
Preformed vitamin A (also called retinol) comes from animal sources like whole milk, cheese, and some types of fish. When it’s added to dietary supplements, it’s usually called retinyl acetate or retinyl palmitate.
Provitamin A carotenoids come from colorful fruits and vegetables. There are several different types of carotenoids, including the well-known beta carotene. It’s a plant pigment that gives carrots (and other fruits and vegetables) their orange color.
Both these forms of vitamin A get converted to retinoic acid once inside the body. Retinoic acid is the active form of vitamin A that your body actually uses to carry out everyday functions.
Vitamin A has many different jobs in your body. It works to:
Help your heart, lungs, and other organs work properly
Help with growth and development
Maintain healthy skin
Support your immune system
Help the retina (light-sensitive part of the eye) make certain pigments that help us see
Keep the cornea (clear part of the eye) hydrated
Support bone strength
Keep the tissue that lines the nose, sinuses, and mouth healthy
Before taking any vitamin A — or any supplement — it’s always best to speak with your primary care provider. If they recommend taking a vitamin A supplement, it’s important to know how much to take, especially when combined with your typical diet. Experts from the Food and Nutrition Board at the Institute of Medicine have developed guidelines covering how much vitamin A adults, adolescents, and children need each day.
Retinoids and acne: Retinoids are vitamin-A-based products that are used to treat acne. Learn how retinoids fight acne — and what side effects to watch out for.
Vitamin overdose: Vitamin A isn’t the only vitamin that can lead to toxicity. Learn how to spot symptoms of a vitamin overdose and what to do about it.
How to choose a vitamin supplement: Over-the-counter supplements aren’t regulated by the FDA. Check out these tips for choosing vitamin supplements safely.
These guidelines include a recommended daily allowance (RDA) and a recommended daily maximum of vitamin A. The RDA of vitamin A is the average amount of vitamin A each person needs in a day. The recommended daily maximum of vitamin A is the highest amount of vitamin A the average person can safely consume each day without getting sick.
The RDA of vitamin A depends on your age and sex. The recommended daily amounts of vitamin A for adults are included in the table below.
Life stage | RDA | Recommended daily maximum |
|---|---|---|
Women ages 19 and older | 700 mcg | 3,000 mcg |
Men ages 19 and older | 900 mcg | 3,000 mcg |
Pregnant women ages 19 to 50 | 770 mcg | 3,000 mcg |
Lactating women ages 19 to 50 | 1,300 mcg | 3,000 mcg |
The recommended daily amounts of vitamin A for children and adolescents are in the table below.
Life stage | RDA | Recommended daily maximum |
Infants up to 6 months | 400 mcg | 600 mcg |
Infants ages 7 to 12 months | 500 mcg | 600 mcg |
Children ages 1 to 3 | 300 mcg | 600 mcg |
Children ages 4 to 8 | 400 mcg | 900 mcg |
Children ages 9 to 13 | 600 mcg | 1,700 mcg |
Females ages 14 to 18 | 700 mcg | 2,800 mcg |
Males ages 14 to 18 | 900 mcg | 2,800 mcg |
Pregnant women ages 14 to 18 | 750 mcg | 2,800 mcg |
Lactating women ages 14 to 18 | 1,200 mcg | 2,800 mcg |
It depends on the product. Many stand-alone vitamin A supplements contain 3,000 mcg of vitamin A. Multivitamins with vitamin A usually contain less: about 750 mcg to 1,000 mcg. Make sure to read the “Drug Facts” label on your supplement’s container to see how much vitamin A your product contains.
Since doses vary, you should ask your primary care provider about how much additional vitamin A you should take, if any.
For adults, 3,000 mcg of vitamin A per day is too much. For children, the recommended maximum varies based on age, so check the chart above.
Remember that these maximums are for your total vitamin A intake. This includes both preformed vitamin A (from animal sources) and provitamin A caretenoids (from fruits and vegetables). It also includes the vitamin A you get from supplements.
Vitamin A toxicity — also called hypervitaminosis A — happens when there’s too much vitamin A in the body. Since it’s a fat-soluble vitamin, your body stores extra vitamin A in fat and the liver instead of getting rid of it in the urine. Over time, this buildup can lead to toxic levels.
Causes of vitamin A toxicity include:
Acute vitamin A poisoning: Taking a very large dose at one time can make you sick. This can happen if you take a dose of vitamin A that’s 100 times the recommended daily amount. Symptoms can start within days to weeks of a very high dose.
Chronic vitamin A toxicity: Some multivitamins and vitamin A supplements contain more than your body needs. Over time, this can build up. Chronic vitamin A toxicity can develop after months of taking high-dose vitamin A — for example, 10 times the recommended daily dose.
Medication side effects: Some medications — like isotretinoin (for acne) and acitretin (for psoriasis) — are compounds related to vitamin A, called retinoids. They can act like vitamin A in the body. Taking them for a long time, and at high doses, can lead to levels that are too high.
Accidental ingestion: Children and babies are more sensitive to vitamin A. They can become sick after taking smaller doses of it, which can happen from accidental ingestion.
Eating very large amounts of liver: It’s rare to get vitamin A toxicity from diet alone. But people who eat a lot of liver — like polar bear liver and chicken liver — are at increased risk.
Vitamin A toxicity can affect your body in multiple ways. The following symptoms are possible signs of vitamin A toxicity (overdose):
Skin irritation (like skin peeling, redness)
Dry skin, lips, and eyes
Hair loss
Weaker bones
Headache
Nausea
Vomiting
Dizziness
Elevated cholesterol levels
In rare cases, it’s also possible to develop liver damage, kidney damage, or intense muscle and joint pain. If you’re experiencing any of these signs or symptoms, contact your healthcare team right away.
Before taking any vitamin A supplement, check with a healthcare professional or pharmacist. They can help you know if your total daily dose of vitamin A is within the safe limits.
If you’ve taken a large dose of vitamin A or have symptoms of vitamin A toxicity, you should call a healthcare professional right away. If you’re unable to get in touch with them, call Poison Control at 1-800-222-1222. They can help walk you through what to do and let you know if emergency treatment is needed.
And don’t hesitate to go to your nearest emergency room if your symptoms feel severe — like a bad headache, difficulty walking, or repeated vomiting.
Your healthcare team can order a blood test to measure your vitamin A level. This can diagnose vitamin A toxicity. Treatment typically involves stopping vitamin A supplements. Most people fully recover naturally over time. In more severe cases of toxicity, additional supportive treatment may be needed.
Vitamin A can stay in your body for several months. That’s because your body stores extra vitamin A in your liver and fat tissue and releases it slowly as needed. So too much vitamin A over time can build up and lead to toxicity.
Some medications — like oral contraceptives or Orlistat — can block absorption of vitamin A. Also, any conditions that cause problems with gut inflammation can make it harder for your body to absorb vitamin A. These include conditions like:
Celiac disease
Crohn’s disease
Ulcerative colitis
Cystic fibrosis
Vitamin A supplements are available as over-the-counter (OTC) supplements, either as a multivitamin or standalone vitamin A.
Prescription creams and pills are also available. Retinoids, like tretinoin, are a form of vitamin A. They’re prescription medications that are FDA approved to treat conditions like acne, psoriasis, and wrinkles. Retinol products are typically available as creams.
Yes, vitamin A can help treat measles. The American Academy of Pediatrics recommends giving 2 doses of vitamin A to children with measles, no matter how mild or severe their symptoms are. But it’s important to know that vitamins don’t prevent measles. And giving high doses of vitamin A may be dangerous. The best way to prevent measles is through vaccination.
Vitamin A can stay in your body for several months. That’s because your body stores extra vitamin A in your liver and fat tissue and releases it slowly as needed. So too much vitamin A over time can build up and lead to toxicity.
Some medications — like oral contraceptives or Orlistat — can block absorption of vitamin A. Also, any conditions that cause problems with gut inflammation can make it harder for your body to absorb vitamin A. These include conditions like:
Celiac disease
Crohn’s disease
Ulcerative colitis
Cystic fibrosis
Vitamin A supplements are available as over-the-counter (OTC) supplements, either as a multivitamin or standalone vitamin A.
Prescription creams and pills are also available. Retinoids, like tretinoin, are a form of vitamin A. They’re prescription medications that are FDA approved to treat conditions like acne, psoriasis, and wrinkles. Retinol products are typically available as creams.
Yes, vitamin A can help treat measles. The American Academy of Pediatrics recommends giving 2 doses of vitamin A to children with measles, no matter how mild or severe their symptoms are. But it’s important to know that vitamins don’t prevent measles. And giving high doses of vitamin A may be dangerous. The best way to prevent measles is through vaccination.
Vitamin A is a vitamin that helps support healthy bones, eye health, and skin. The best way to get vitamin A is through your diet, and most people won’t need additional supplements. When it comes to vitamin A, more isn’t always better. Since vitamin A gets stored in the body, taking too much — especially over time — can lead to toxicity. This can cause symptoms like dry skin, headaches, nausea, and even liver damage in severe cases. If you're thinking about taking a vitamin A supplement, talk to your primary care provider first to make sure it's safe for you.
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