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    How much vitamin A should you take? continued...

    The tolerable upper intake levels of a supplement are the highest amount that most people can take safely. Higher doses might be used to treat vitamin A deficiencies. But you should never take more unless a doctor says so.


    (Children & Adults)

    Tolerable Upper Intake Levels (UL) of Retinol* in micrograms (mcg) of Retinol Activity Equivalents (RAE)

    0-3 years

    600 mcg/day

    (or 2,000 International Units/day)

    4-8 years

    900 mcg/day

    (3,000 IU/day)

    9-13 years

    1,700 mcg/day

    (5,610 IU/day)

    14-18 years

    2,800 mcg/day

    (9,240 IU/day)

    19 years and up

    3,000 mcg/day

    (10,000 IU/day)

    * There is no upper limit for vitamin A from beta-carotene.

    Can you get vitamin A naturally from foods?

    Half to 65% of the adult RDA for vitamin A is easily obtained simply by eating the recommended five servings of fruits and vegetables per day.

    Good food sources of retinoid vitamin A include:

    • Eggs
    • Whole milk
    • Liver
    • Fortified skim milk and cereals

    Plant sources of vitamin A (from beta-carotene) include sweet potatoes, carrots, spinach, and apricots.

    What are the risks of taking vitamin A?

    • Side effects. Symptoms of vitamin A toxicity include dry skin, joint pain, vomiting, headaches, confusion.
    • Interactions. If you take any medicines, ask your doctor if vitamin A supplements are safe. Vitamin A supplements may interact with some birth control pills, blood thinners ( Coumadin), acne medicines ( Accutane), cancer treatments, and many other drugs.
    • Risks. Don’t take more than the RDA of vitamin A unless your doctor recommends it. High doses of vitamin A have been associated with birth defects, lower bone density, and liver problems. People who drink heavily or have kidney or liver disease shouldn’t take vitamin A supplements without talking to a doctor.

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