Vitamin guide
Vitamin A
Vitamin A labels can describe different forms and sources. The most important distinction is between preformed vitamin A such as retinol and provitamin A carotenoids such as beta-carotene.
Compare products ↓What is vitamin A?
Vitamin A is a fat-soluble vitamin. Preformed vitamin A is found in animal-derived foods and supplements as retinol or retinyl esters. Plants provide provitamin A carotenoids, especially beta-carotene, which the body can convert to vitamin A.
What does vitamin A support?
Vitamin A contributes to normal vision and normal skin, normal immune-system function and the maintenance of normal mucous membranes. It also supports normal iron metabolism and has a role in cell specialisation.
Vitamin A and skin
Vitamin A contributes to the maintenance of normal skin. Topical retinoid research should not be treated as evidence that an oral vitamin A supplement produces the same cosmetic effects.
What happens if you don’t get enough vitamin A?
Vitamin A deficiency primarily affects the eyes and vision. An early sign is night blindness — difficulty seeing in low light. More severe deficiency can cause xerophthalmia, damage the cornea and eventually lead to permanent blindness.
Vitamin A deficiency is uncommon in many well-nourished populations, while excessive preformed vitamin A can be harmful. Symptoms or concern about deficiency are therefore not a reason to take a high-dose retinol product “just in case”.
Retinol and pregnancy
Pregnancy is one situation where form and total intake deserve particular attention. High intakes of preformed vitamin A can cause harm during pregnancy; this concern does not apply in the same way to beta-carotene. Avoid treating the upper limit as a target intake.
How much vitamin A do adults need?
The EU label Nutrient Reference Value (NRV) is 800 µg RE. EFSA’s population reference intake is 750 µg RE/day for adult men and 650 µg RE/day for adult women. These are dietary reference values, not automatic supplement doses.
Retinol vs beta-carotene
Retinol and retinyl esters are preformed vitamin A and can be used directly by the body. Beta-carotene is a precursor that must first be converted. Labels may express vitamin A activity as retinol equivalents (RE), so source and form matter when products are compared.
What should you compare?
Vitamin A / day
Compare vitamin A activity, preferably in µg RE, rather than the total weight of the source compound.
Source and form
Retinol/retinyl ester, beta-carotene, or a combination.
Pregnancy context
Preformed vitamin A deserves particular attention because excessive intake can be harmful during pregnancy.
Product comparison
Compare vitamin A supplements
Compare vitamin A per day, form, source type, serving, format and vegan suitability.
| Product | Vitamin A / day | Form | Source type | Recommended serving | Format | Vegan |
|---|---|---|---|---|---|---|
| Solgar Beta-CaroteneView product ↗ | Vitamin A activity varies by label | Beta-carotene | Provitamin A carotenoid | See current label | Softgel | Yes |
| Thorne Vitamin AView product ↗ | 750 µg RAE | Retinyl palmitate | Preformed vitamin A | 1 capsule daily | Capsule | Not confirmed |
| Solgar Dry Vitamin AView product ↗ | 1500 µg RE | Retinyl palmitate | Preformed vitamin A | 1 tablet daily | Tablet | Yes |
| NOW Foods Vitamin AView product ↗ | 3000 µg RE | Retinyl palmitate + fish liver oil | Preformed vitamin A | 1 softgel daily | Softgel | No – fish liver oil and gelatin softgel |
| Sunday Natural Vitamin A 10,000 IUView product ↗ | 3,000 µg | Retinyl acetate | Synthetic vegan retinyl acetate in MCT/sunflower oil | 1 capsule daily before a meal | HPMC capsule | Yes |
EU health claim details
Authorised health claims
A quick consumer view — full regulatory list available below● Vitamin A contributes to the normal function of the immune system.Immune system · General population
Health functions (Article 13)
Condition of use
The claim may be used only for food which is at least a source of vitamin a.
General food: 120 µg / 100 g or 100 ml
Beverage: 60 µg / 100 ml
Single-portion pack: 120 µg per portion
Calculated from the EU NRV significant-amount reference. Claim-specific conditions take precedence.
EFSA / scientific assessment
EFSA opinion reference listed in the EU Register / Regulation (EU) No 432/2012
EU legal source
Commission Regulation (EU) No 432/2012 (consolidated 20 Aug 2025)
● Vitamin A contributes to the maintenance of normal skin.Skin · General population
Health functions (Article 13)
Condition of use
The claim may be used only for food which is at least a source of vitamin a.
General food: 120 µg / 100 g or 100 ml
Beverage: 60 µg / 100 ml
Single-portion pack: 120 µg per portion
Calculated from the EU NRV significant-amount reference. Claim-specific conditions take precedence.
EFSA / scientific assessment
EFSA opinion reference listed in the EU Register / Regulation (EU) No 432/2012
EU legal source
Commission Regulation (EU) No 432/2012 (consolidated 20 Aug 2025)
● Vitamin A contributes to normal iron metabolism.Iron metabolism · General population
Health functions (Article 13)
Condition of use
The claim may be used only for food which is at least a source of vitamin a.
General food: 120 µg / 100 g or 100 ml
Beverage: 60 µg / 100 ml
Single-portion pack: 120 µg per portion
Calculated from the EU NRV significant-amount reference. Claim-specific conditions take precedence.
EFSA / scientific assessment
EFSA opinion reference listed in the EU Register / Regulation (EU) No 432/2012
EU legal source
Commission Regulation (EU) No 432/2012 (consolidated 20 Aug 2025)
×Other assessed health claims (8)
Not authorised for use in the EUView claims ↓
Other assessed health claims (8)
Not authorised for use in the EU● Vitamin A is necessary for healthy teeth, bones, hair, skin and nails — assessed relationship: maintenance of bone.Bones ·
Health functions (Article 13)
Condition of use
—
EFSA / scientific assessment
EFSA Journal 2009;7(9):1221
EU legal source
—
Additional statement / restriction
Non-compliance with the Regulation because on the basis of the scientific evidence assessed, this claimed effect for this food has not been substantiated.
● Vitamin A is necessary for healthy teeth, bones, hair, skin and nails — assessed relationship: maintenance of hair.Hair ·
Health functions (Article 13)
Condition of use
—
EFSA / scientific assessment
EFSA Journal 2009;7(9):1221
EU legal source
—
Additional statement / restriction
Non-compliance with the Regulation because on the basis of the scientific evidence assessed, this claimed effect for this food has not been substantiated.
● Vitamin A is necessary for healthy teeth, bones, hair, skin and nails — assessed relationship: maintenance of nails.Nails ·
Health functions (Article 13)
Condition of use
—
EFSA / scientific assessment
EFSA Journal 2009;7(9):1221
EU legal source
—
Additional statement / restriction
Non-compliance with the Regulation because on the basis of the scientific evidence assessed, this claimed effect for this food has not been substantiated.
● Vitamin A is necessary for healthy teeth, bones, hair, skin and nails — assessed relationship: maintenance of teeth.Teeth ·
Health functions (Article 13)
Condition of use
—
EFSA / scientific assessment
EFSA Journal 2009;7(9):1221
EU legal source
—
Additional statement / restriction
Non-compliance with the Regulation because on the basis of the scientific evidence assessed, this claimed effect for this food has not been substantiated.
● Vitamin A is necessary to maintain energy and general vitality.General vitality ·
Health functions (Article 13)
Condition of use
—
EFSA / scientific assessment
EFSA Journal 2010;8(10):1738
EU legal source
—
Additional statement / restriction
Non-compliance with the Regulation because the claimed effect was not sufficiently defined to be assessed and therefore could not be substantiated.
● Vitamin A aids healthy bone and teeth growth — assessed relationship: maintenance of bone.Bones ·
Health functions (Article 13)
Condition of use
—
EFSA / scientific assessment
EFSA Journal 2009;7(9):1221
EU legal source
—
Additional statement / restriction
Non-compliance with the Regulation because on the basis of the scientific evidence assessed, this claimed effect for this food has not been substantiated.
● Vitamin A aids healthy bone and teeth growth — assessed relationship: maintenance of teeth.Teeth ·
Health functions (Article 13)
Condition of use
—
EFSA / scientific assessment
EFSA Journal 2009;7(9):1221
EU legal source
—
Additional statement / restriction
Non-compliance with the Regulation because on the basis of the scientific evidence assessed, this claimed effect for this food has not been substantiated.
● Vitamin A protects against free-radical-induced muscle damage.Oxidative damage ·
Health functions (Article 13)
Condition of use
—
EFSA / scientific assessment
EFSA Journal 2009;7(9):1261
EU legal source
—
Additional statement / restriction
Non-compliance with the Regulation because on the basis of the scientific evidence assessed, this claimed effect for this food has not been substantiated.
Regulatory details
Check how the claims on this page are classified and where their regulatory information comes from.
View page-level details
- Ingredient
- Vitamin A
- Category
- Vitamin
- NRV
- 800 µg
- Authorised claims
- 6
- Other assessed claims
- 8
- Claim framework
- EU nutrition and health claims framework. Individual claim cards show the specific claim type, conditions of use, EFSA reference and legal source available in the version data.
Tip: expand any claim above for its claim-specific source details. The European Commission's EU Register is an information service; legal acts are the authoritative source for legal requirements, and some pending claims are not shown in the Register.
Claim use requirements
How much of this nutrient must a food contain for an EU health claim to be used?
60 µg / 100 ml for beverages
120 µg per portion if the package contains only one portion