How much Vitamin A/Carotenoids should I take daily?
Pro Research Analysisby 
Searched over 200M research papers
Recommended Daily Intake of Vitamin A and Carotenoids
Introduction to Vitamin A and Carotenoids
Vitamin A is essential for various bodily functions, including vision, immune function, and skin health. Carotenoids, such as beta-carotene, are precursors to vitamin A and are found in many fruits and vegetables. Understanding the recommended daily intake of these nutrients is crucial for maintaining optimal health.
Recommended Daily Intake of Beta-Carotene
The recommended daily intake of beta-carotene varies by region. In Germany, the Deutsche Gesellschaft für Ernährung (DGE) recommends an additional 2 mg of beta-carotene on top of 1.0 mg retinol-equivalents for vitamin A requirements1 4. In the United States, the National Cancer Institute (NCI) recommends a higher intake of 5-6 mg of beta-carotene per day1 4.
Carotenoid Intake from Diet
Studies show that achieving the recommended intake of beta-carotene and other carotenoids through diet alone can be challenging. For instance, the intake of beta-carotene from a balanced diet ranges from 0.2 to 9.7 mg/day, with a median value of 1.1 mg/day1 4. To meet the recommended intake, one would need to consume 100-200 grams of high-carotenoid vegetables and fruits daily, such as kale, red peppers, parsley, spinach, and carrots1 4.
Vitamin A Intake in Different Populations
In Italy, the average daily intake of vitamin A is 855 µg per person, with vegetables contributing the most (37%) to this intake2. The total carotenoid intake in the Italian diet is 14.3 mg/day, with lycopene being the highest at 7.4 mg/day, followed by lutein + zeaxanthin at 4 mg/day, and beta-carotene at 2.6 mg/day2.
In Spain, the average dietary vitamin A intake is 716.4 µg retinol equivalents (RE), with 57.9% coming from retinol and 42.1% from provitamin-A carotenoids8. The main contributors to provitamin-A carotenoids are carrots, tomatoes, spinach, and oranges8.
Bioavailability and Conversion to Retinol
Recent studies suggest that the bioavailability of provitamin A carotenoids and their conversion to retinol may be overestimated. It is proposed that 21 µg of beta-carotene from a mixed diet is required to provide 1 µg of retinol, rather than the previously assumed 6 µg3. This adjustment significantly reduces the estimated daily per capita vitamin A intake in various regions, highlighting the need for a combination of dietary sources to meet vitamin A requirements3.
Conclusion
The recommended daily intake of beta-carotene varies between 2 mg to 6 mg, depending on regional guidelines. Achieving these levels through diet alone requires the consumption of high-carotenoid vegetables and fruits. The bioavailability of carotenoids and their conversion to retinol are critical factors in meeting vitamin A requirements. Therefore, a balanced diet rich in both animal and plant sources of vitamin A is essential for optimal health.
Sources and full results
Most relevant research papers on this topic
Daily Intake of Carotenoids (Carotenes and Xanthophylls) From Total Diet and the Carotenoid Content of Selected Vegetables and Fuit
A balanced diet with 100-200 g/d of high carotenoid content vegetables and fruits can achieve the recommended daily intake of beta-carotene and other carotenoids.
Intake of vitamin A and carotenoids from the Italian population--results of an Italian total diet study.
The Italian diet provides sufficient vitamin A and carotenoids, with vegetables being the main source, while leafy vegetables contribute to lutein and zeaxanthin intake.
Meeting requirements for vitamin A.
The recommended daily intake of 600 retinol equivalents for adult males is significantly below current intake levels, necessitating a new combination of approaches to combat vitamin A deficiency.
[Daily intake of carotenoids (carotenes and xanthophylls) from total diet and the carotenoid content of selected vegetables and fuit].
A balanced diet with 100-200 g/d of vegetables and fruits with high carotenoid content can achieve the recommended daily intake of beta-carotene and other carotenoids.
The contribution of β-carotene to vitamin A supply of humans.
A safe vitamin A intake cannot be achieved by consuming only one component (vitamin A or -carotene) alone, even in Western countries with common animal products.
Meta-Analysis
Very Rigorous Journal
Highly CitedAssessment of individual carotenoid and vitamin A dietary intake in overweight and obese Dominican subjects.
Overweight and obese Dominican individuals meet recommended vitamin A intake, with 59% of intake from provitamin-A carotenoids from plant sources, mainly red/orange and white/yellow foods.
Observational Study[Carotenoid data base to assess dietary intake of carotenes, xanthophyls and vitamin A; its use in a comparative study of vitamin A nutritional status in young adults].
The BD-carotenoids database accurately assesses vitamin A intake in young adults, with 76% meeting daily recommendations and 63% meeting reference daily intakes, but retinol activity equivalents (RAE) are 27% lower than retinol equivalents (RE).
Assessment of dietary vitamin A intake (retinol, α-carotene, β-carotene, β-cryptoxanthin) and its sources in the National Survey of Dietary Intake in Spain (2009–2010)
Spanish diet meets dietary reference intake for vitamin A, with -carotene being the major contributor and red- and orange-colored fruits and vegetables being major contributors.
Observational StudyThe contribution of various foods to intake of vitamin A and carotenoids in The Netherlands.
In The Netherlands, carrots, spinach, endive, and kale are the main sources of beta-carotene and lutein plus zeaxanthin, with meat, fats, and oils contributing to vitamin A intake.
Short-Term Daily Consumption of Provitamin A Carotenoid-Biofortified Maize Has Limited Impact on Breast Milk Retinol Concentrations in Zambian Women Enrolled in a Randomized Controlled Feeding Trial.
Daily biofortified maize consumption did not significantly increase breast milk retinol concentrations in Zambian women, but there was a downward trend in the risk of low milk retinol across intervention groups.
RCTVery Rigorous JournalTry another search
What are some related studies about migration pattern in the Philippines?
hypertension
What is the impact of e-commerce on retail business models and consumer behavior?
What are the causes and consequences of globalization on cultures and societies?
What influences young students in their learning
Is Sports Nutrition Powders safe?