The vision vitamin
How much do I need?
Current recommended daily intake (RDI) for Vitamin A is 5,000 IU for adults and children over the age of 4, and 2,500 IU for children ages 3 and younger.
Why we include it:
To use the plant form of vitamin A, beta-carotene, our bodies must first convert it into retinol1 – the form of vitamin A found exclusively in animal products. We choose to include the retinol form of vitamin A in SmartyPants because we know many people don’t eat animal products, but they shouldn’t have to miss out on this form of vitamin A – which is much easier for our bodies to use. We use retinyl palmitate because it is the form our bodies use to store Vitamin A in skin and tissue.
Where can I get it?
Vitamin A in the form of beta-carotene comes primarily comes from fruits and vegetables. The more useable form of vitamin A, retinol, comes only from animal products:
- 3 oz chicken liver – 4,255 IU
- 3 oz tuna – 2,142 IU
- 2 Tbs butter – 700 IU
- 2 eggs – 500 IU
- ½ cup sweet potato – 19,218 IU
- ½ cup carrots – 13,286 IU
- 1 cup kale – 17,707 IU
- 1/2 cup butternut squash – 11,434 IU
We recommend you seek the advice of your pediatrician or primary care provider before making changes to you or your child’s nutrient intake.