Vitamin A
Browse supplements with vitamin A as retinyl palmitate, beta-carotene or cod liver oil, in capsules, softgels and drops. We explain which form suits you, how the UK 1,500 mcg limit works and when to take it.Read more →
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How to choose a vitamin A supplement that fits your diet
Vitamin A is a fat-soluble vitamin. Your body needs some fat in the meal to absorb it, and it stores what it does not use straight away, mostly in the liver. That storage is why vitamin A behaves differently from the water-soluble options in our wider range of vitamins: more is not better, and the total from food plus supplements is what counts. Approved claims state that vitamin A contributes to the maintenance of normal vision, normal skin and normal mucous membranes, to normal iron metabolism and to the normal function of the immune system.
Retinol and beta-carotene behave differently
Supplements use two families of vitamin A. Preformed vitamin A, such as retinyl palmitate or retinyl acetate, is already in the active form. Beta-carotene comes from plants and your body converts it into vitamin A only as it needs it. Roughly 2 mcg of supplemental beta-carotene yields 1 mcg of retinol, and how well people convert varies.
- Retinyl palmitate or acetate: a predictable dose that counts in full towards the daily limit.
- Beta-carotene: plant-based and self-regulating, with no upper limit set. Very high intakes can tint the skin orange, which fades again.
- Cod liver oil: vitamin A alongside omega-3, but the vitamin A content is often high, so read the label.
If you smoke, official guidance advises against high-dose beta-carotene supplements.
Dose logic and the UK ceiling
The UK reference intake for adults is 700 mcg a day for men and 600 mcg for women. The NHS advises keeping the total from food and supplements below 1,500 mcg a day. A product at 800 mcg, which is 100% of the daily reference value, leaves you room. A 5,000 IU capsule leaves almost none, especially next to a daily multivitamin or a fish liver oil. Add up the labels before you add a second source.
How we select vitamin A at BONO
With vitamin A, the form and the dose matter more than the number on the front of the pack. We stock retinyl palmitate and retinyl acetate because they are stable and ready for the body to use, and beta-carotene for anyone who prefers a plant source. We favour oil-based softgels and drops, since vitamin A needs fat to be absorbed. We keep single doses at or near the 800 mcg reference level, so a multivitamin still fits in your routine. Every product passes our compliance team, we test in house, and independent labs spot-check batches. You can read how we select brands.
Who it suits, and what to expect
A separate vitamin A supplement makes most sense if you eat little dairy, eggs, oily fish, or orange and dark green vegetables. It also suits vegans who want beta-carotene rather than an animal-derived retinol. Take it with a meal that contains some fat, the same habit that helps with drops and capsules with vitamin D3. Because your body stores vitamin A, you will not feel a quick effect. The value is a steady, adequate intake over months, not a noticeable daily lift. If you eat liver every week, you probably do not need a supplement at all.
Frequently asked questions
What is vitamin A and what does it do in the body?
Vitamin A is a fat-soluble vitamin, also known as retinol. Fat-soluble means it needs fat from your food to be absorbed and is stored in the body, mainly in the liver. Approved claims say vitamin A contributes to the maintenance of normal vision, normal skin and normal mucous membranes, to normal iron metabolism, and to the normal function of the immune system. It also has a role in the process of cell specialisation.
Do most people need a vitamin A supplement?
No. The NHS states that you should be able to get all the vitamin A you need from your diet, since dairy, eggs, oily fish, liver and orange or dark green vegetables all supply it. A supplement is worth considering if those foods are largely missing from your meals, or if you follow a vegan diet and want a reliable beta-carotene source. If you eat liver weekly, the NHS advises not taking supplements containing vitamin A.
Which form of vitamin A should I choose?
It depends on whether you want a fixed dose or a self-regulating plant source.
| Form | Source | Conversion | Suits |
|---|---|---|---|
| Retinyl palmitate | Animal or lab-made | 1 mcg = 1 mcg RAE | Precise dosing |
| Retinyl acetate | Lab-made | 1 mcg = 1 mcg RAE | Stable tablets |
| Beta-carotene | Plants, algae | 2 mcg = 1 mcg retinol | Vegans |
| Cod liver oil | Fish liver | Retinol, amount varies | Omega-3 as well |
How much vitamin A per day is considered safe in the UK?
The UK works with a reference intake per day and a ceiling for food and supplements combined.
| Group | Per day (mcg) | Approx. IU |
|---|---|---|
| Men 19 to 64 | 700 mcg | 2,333 IU |
| Women 19 to 64 | 600 mcg | 2,000 IU |
| Maximum, food plus supplements | 1,500 mcg | 5,000 IU |
These figures are official reference data, not personal advice.
When is the best time to take vitamin A?
Take it with a meal that contains some fat, such as breakfast with eggs or a main meal with oil. Vitamin A only dissolves in fat, so an empty stomach reduces how much you absorb. Oil-based softgels and drops already bring their own carrier fat, which helps. Because your body stores vitamin A, you do not need to hit the exact same amount every single day; a consistent weekly pattern matters more than perfect timing.
How do I convert IU to mcg on a vitamin A label?
Older labels and many UK products still use International Units. For preformed vitamin A, 1 IU equals 0.3 mcg of retinol, so 5,000 IU is about 1,500 mcg. That single capsule already sits at the UK ceiling for food and supplements combined. A 2,664 IU product is around 800 mcg, which is 100% of the daily reference value. Checking this conversion is the simplest way to avoid stacking too much without noticing.
Can I take vitamin A supplements during pregnancy?
No. NHS guidance is clear: if you are pregnant or thinking about having a baby, avoid supplements that contain vitamin A, and avoid liver and liver products such as pâté, because they are very high in it. Large amounts of vitamin A can harm an unborn baby. Choose a formula made for this stage instead, as in our range for pregnancy and breastfeeding, and check the label with your midwife or GP.
Can I combine vitamin A with a multivitamin or cod liver oil?
You can, but only if you add up the totals. Many multivitamins already provide 800 mcg of vitamin A, and fish liver oils can contain considerably more per dose. Combine a 5,000 IU single vitamin A with either of those and you pass the 1,500 mcg UK ceiling for the day. Read all your labels, keep the combined amount below that figure, and choose the lower-dose option when in doubt.
Is beta-carotene a safer choice than retinol, and does it turn your skin orange?
Beta-carotene is converted into vitamin A only as your body needs it, so no upper limit has been set for it, unlike preformed retinol. Very high intakes can give the skin a harmless yellow-orange tint that fades when you take less. Two caveats. Conversion efficiency differs between people, so the effective dose is less predictable. And official guidance advises against high-dose beta-carotene supplements for people who smoke or used to smoke, who are better served by a modest preformed vitamin A dose.
