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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 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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