How much vitamin A do young children need in the United States? Learn about vitamin A, its food sources, and the signs of vitamin A deficiency and toxicity.

Do you ever wonder whether your child is getting enough vitamin A? They probably are. Most healthy children get plenty.

However, some children, such as those with autism or those who are picky eaters, deficiency of this vitamin is becoming a reality.

What is Vitamin A?

Vitamin A is one of the four fat-soluble vitamins. It provides antioxidants that help protect children from developing chronic diseases.  

It’s found in many of the things that give color to your child’s world, from food and flowers to animals and insects.

Vitamin A has an important role in eyesight, skin, cell production, the immune system, and protection from infections. 

Kids who eat diets high in this vitamin, especially from plant-based sources, live longer and have fewer illnesses. That means fewer sick days and associated visits to the pediatrician.

Where Can You Find Vitamin A?

You may have heard a lot of confusing terms associated with vitamin A, especially in relation to veggies and skin health. 

Vitamin A is a broad term used to classify a long list of similar compounds with distinct functions. The two major forms of this vitamin are retinoids, found in animal sources, and carotenoids, which are mostly found in plant foods. Because they are different, they fulfill different biological needs.  

Sweet potatoes, liver, and carrots are among the highest sources of vitamin A in food, but there are many other good sources of vitamin A. The vegetable group represents a blend of both retinoids and carotenoids for your child and are also pleasing to the palate and a beautiful addition to any meal. 

Animal Products with Vitamin A:

• liver
• fish
• egg yolks
• cheddar cheese
• milk (fortified) and dairy products

Plant Sources of Vitamin A:

• orange, yellow, red, and many dark-green leafy vegetables
• fortified breakfast cereals
• tomatoes
• some vegetable oils

You can also get this vitamin as a stand-alone nutrient supplement or part of pediatric multivitamin and mineral supplements.

Signs of Vitamin A Deficiency

Although unlikely, a deficiency of this nutrient can cause many serious problems, starting in the womb. Besides some birth defects and poor growth in childhood, there is an increased risk of fertility problems later in life when a deficiency exists.

Deficiency can also lower immunity, cause dry and scaly skin, and disturb vision. In fact, it’s so important to eyesight that the ancient Egyptians used foods high in Vitamin A to treat night blindness before vitamins were discovered.

Children with malabsorption problems, such as Crohn’s disease, celiac disease, and other conditions like cystic fibrosis and autism are more prone to vitamin deficiencies and may need dietary supplements.

Get advice from a healthcare provider or Registered Dietitian before you use vitamin supplements.

Vitamin A Toxicity in Kids

It is possible to get too much Vitamin A. As a fat soluble nutrient, it’s stored by the body. Excessive intake can build up and cause problems. 

Diet alone is unlikely to cause toxicity, but high-dose vitamin supplementation can. This should be done with caution.  

Serious problems such as birth defects, nerve and liver damage, skin problems, temporary yellowing of the skin, and abnormal bone growth, can occur when the amount of vitamin A is too high.

How Much Vitamin A Do Kids Need?

There are different activities of retinol and carotenoids. All are converted in the body into retinols. Measurements of these are called retinol activity equivalents (RAE). Here are the daily needs for children:

Birth to 6 months	400 mcg RAE
7 months to 12 months	500 mcg RAE
1-3 years	300 mcg RAE
4-8 years	400 mcg RAE
9-13 years	600 mcg RAE
14- 18 years	900 mcg RAE

How to Make Sure You Child Gets Adequate Vitamin A

The best way to ensure your child is getting enough vitamin A is to offer a well-balanced diet with a wide variety of foods. Aim to offer 5 servings of fruits and vegetables each day. Not only will you increase the likelihood of meeting your child’s vitamin A needs, but you’ll also increase their fiber consumption.

Last, this vitamin is one of the four vitamins required on all food labels. You can easily see how much your child is getting from the foods you buy by reading the nutrient panel on packages.

Need More Help with Vitamins and Minerals for Kids?  

Check out my nutrition booklets, workshops and classes!

Learn more about:

• Vitamin D
• Vitamin B Complex
• Vitamin C
• Vitamin K
• Vitamin E
• Zinc