Vitamin A is an essential fat-soluble nutrient crucial for numerous bodily functions, including vision, immune support, and cell growth. While foods like sweet potatoes are widely recognized for their vitamin A content, many other sources—both animal- and plant-based—provide significant amounts. These sources generally fall into two categories: pre-formed vitamin A (retinol), found in animal products, which is readily absorbed, and pro-vitamin A carotenoids, found in plants, which the body converts into active vitamin A.

Beef liver is among the most potent sources of pre-formed vitamin A. A 3-ounce serving provides an impressive 8,020 micrograms (mcg), covering 891% of the Daily Value (DV). While highly effective at boosting vitamin A levels, consuming large quantities consistently can lead to toxicity, making moderation essential. Smaller portions enjoyed occasionally are recommended to prevent overconsumption.

Cod liver oil is another concentrated source, with a single tablespoon containing 4,080 mcg, or 453% of the DV. Like other liver products, it is effective for raising vitamin A levels and also provides beneficial omega-3 fats and vitamin D. Due to its high concentration, cod liver oil should be used strictly as a dietary supplement in recommended doses to avoid toxicity.

Chicken liver also offers substantial pre-formed vitamin A, providing 3,660 mcg per 3-ounce serving, or 406% of the DV. Its pre-formed nature ensures immediate absorption and utilization by the body, making it an efficient dietary choice for those seeking to increase vitamin A intake. Chicken livers can be prepared in multiple ways, such as grilling, pan-frying, or pureeing into a pâté.

Plant-based options are equally valuable. Carrots are well-known for their pro-vitamin A carotenoids, particularly beta-carotene, which gives them their vibrant orange color. A cup of sliced carrots contains 846 mcg of vitamin A, equating to 94% of the DV. Although the body must convert these carotenoids into active vitamin A, they also provide antioxidant and anti-inflammatory benefits, and studies suggest higher intake may reduce the risk of age-related macular degeneration (ARMD) and certain cancers.

Spinach is another excellent vegetable source, offering 943 mcg of vitamin A (104.7% of the DV) per cooked cup. It contains provitamin A carotenoids, including beta-carotene, as well as other carotenoid antioxidants like lutein and zeaxanthin, which synergistically support healthy vision. Higher intakes of lutein and zeaxanthin are also associated with a lower risk of ARMD, making spinach particularly beneficial for eye health.

Sweet potatoes are also noteworthy, with 100 grams of mashed sweet potato providing 787 mcg of vitamin A, covering 87% of the DV, predominantly from carotenoids.

While vitamin A is essential, careful management of intake is crucial, especially for pre-formed vitamin A, as it is fat-soluble and can accumulate to toxic levels. The Tolerable Upper Intake Level (UL) for pre-formed vitamin A is 3,000 micrograms per day. Toxicity can result from both dietary supplements and high consumption of foods rich in pre-formed vitamin A, such as liver and cod liver oil.

Chronic vitamin A toxicity can cause serious effects, including loss of appetite, bone and joint pain, a swollen liver, vomiting, and in rare cases, can be life-threatening. High intakes are particularly concerning during pregnancy, as they increase the risk of birth defects affecting the eyes, skull, heart, and lungs.

The recommended daily intake for adults is 900 mcg for men and 700 mcg for women. Pregnant individuals require 770 mcg per day, while breastfeeding individuals need 1,300 mcg per day. Most people can meet these recommendations through a balanced diet incorporating a variety of plant-based sources like leafy greens and orange vegetables, alongside select animal-based foods.