🥕 Vitamin A Calculator
Find your recommended daily Vitamin A intake and convert your intake between IU and mcg RAE (Retinol Activity Equivalents).
What Vitamin A does
Vitamin A supports vision, immune function, and skin health. Recommended intakes are commonly expressed in micrograms of Retinol Activity Equivalents (mcg RAE), which accounts for the different bioavailability of retinol (from animal foods) versus provitamin-A carotenoids like beta-carotene (from plant foods).
How this calculator works
Select your life stage group to see the standard RDA in mcg RAE, based on published national nutrition guidelines. If you know your intake in International Units (IU) from a supplement label, enter it to convert to mcg RAE using the standard approximation of 1 IU retinol = 0.3 mcg RAE, and see what percentage of your RDA that represents.
This tool is for general educational purposes only. Vitamin A can be toxic in excess, especially from supplements or preformed retinol; consult a physician or registered dietitian before taking high-dose supplements, especially during pregnancy.