Introduction to Vitamin A

Vitamin A is a hard-working nutrient that supports your child's health, especially their vision and immune function. Whether they're in the middle of a growth spurt, battling a cold, or just being picky eaters, vitamin A for kids is essential. 

As with all important nutrients, many parents have questions about vitamin A. How much is too much? What foods are the best sources of vitamin A? And how do you know if your child is getting enough? Understanding how much is needed daily and when it’s a good idea to introduce a supplement can make a huge difference to their long-term health.

This guide helps clarify all things vitamin A to ensure your child is getting the right amount to thrive.

What is Vitamin A?

In short, Vitamin A is a powerful fat-soluble vitamin that supports children's vision, immune health, and growth. It comes in two main forms: preformed vitamin A (retinol), found in animal products like liver and eggs, and provitamin A (beta-carotene), sourced from brightly colored fruits and vegetables.

The body naturally converts beta-carotene into vitamin A, and as it only converts what it needs, provitamin A is generally considered the safest type. That means both forms are important. We can’t produce vitamin A on our own, so it's vital to incorporate foods rich in this micronutrient into our diets—and our children’s.

Vitamin A has many benefits, but it’s mainly credited with helping prevent vision problems by nourishing the cornea and keeping it healthy. It also boosts the immune system, stimulating the growth of T cells that help fight infections. This is especially beneficial for kids who are regularly exposed to viruses at school.

Learn more from NIH.

What Does Vitamin A Do for Kids?

• Vision: Vitamin A works to prevent night blindness and support clear vision.

• Immune health: Supports the immune system, making it easier for kids to fight colds.

• Skin Health: Promotes healthy skin and cell repair.

• Growth: Supports bone and tissue growth.

If your child is frequently sick or struggling with skin issues, look to vitamin A as a powerhouse support for their immune system and skin health. During cold and flu season, it helps fight infections, making recovery quicker and reducing the likelihood of getting sick in the first place.

Clearly, this is a nutrient with plentiful benefits. And better yet, it’s easy to slot into your child’s diet through tasty fruits and veggies, including mango, watermelon, sweet potato, and leafy greens such as spinach and kale.

Vitamin A Benefits for Kids

Vitamin A is necessary throughout childhood—and into adulthood—to keep growth and development on track. For toddlers and young children, vitamin A promotes strong bones and maintains healthy eyes, while for preteens, it's especially helpful for fighting infections, improving skin health, and supporting proper development. The top three benefits of vitamin A are:

• Eye health: Prevents vision issues like night blindness.

• Stronger immune systems: Supports the body's ability to fight infections.

• Healthy skin: Helps maintain smooth, healthy skin and supports cell regeneration.

During phases of rapid growth, like when your child is transitioning to preteen years, vitamin A helps tissues develop properly. It's also essential for children recovering from illness as it assists healing and immune function.

When is Vitamin A Useful?

While vitamin A should be a part of a regular diet, ingested frequently through fruits and vegetables, it becomes even more vital during particular times in childhood.

If your kid has carried home a nasty bug from school, do your best to increase their vitamin A intake while they recover. It will speed up the process by aiding in the production of infection-fighting cells.

Most children go through a growth spurt at one time or another; if you observe your child shooting up in height, try incorporating vitamin A-rich foods into their diet to support their bone health.

Don’t worry if your child is a picky eater or doesn’t get enough vitamin A through foods—that’s where vitamin A supplementation can help. If in doubt, check with your pediatrician to ensure your child is getting the right amount, and keep your eyes peeled for signs of deficiency.

Signs Your Child May Need More Vitamin A

Vitamin deficiencies in children can easily go unnoticed unless they start affecting health and development. Spotting the early signs of a lack of vitamin A can help you take action before things get worse. Here are some common symptoms that may mean your child needs more vitamin A:

• Frequent colds and infections

• Dry or irritated skin and eyes

• Slow growth or delayed development

• Poor or deteriorating vision, especially at night

If symptoms persist or continue to worsen even after upping your child’s vitamin A intake, be sure to consult a medical professional for an expert opinion and to rule out any underlying health conditions. For more information, take a look at WHO’s overview of Vitamin A Deficiency.

How Much Vitamin A Do Kids Need?

The amount of vitamin A children need changes as they grow. The Recommended Dietary Allowance (RDA), as set by the National Institutes of Health (NIH), provides a guideline on the correct vitamin A dosage for kids to support healthy vision, immune function, and overall growth.

• 0–6 months: 400 mcg RAE

• 7–12 months: 500 mcg RAE

• 1–3 years: 300 mcg RAE

• 4–8 years: 400 mcg RAE

• 9–13 years: 600 mcg RAE

RAE stands for Retinol Activity Equivalents, a unit used to measure vitamin A from different foods. Some sources, like carrots and spinach, have plant-based vitamin A, while others, including eggs and milk, contain animal-based vitamin A. RAE provides a unified measurement regardless of the source type, based on how the body uses them.

To help your child reap the benefits of this fundamental micronutrient, include vitamin A-rich foods from a variety of sources in their diet.

Vitamin A Deficiency & Issues

The good news is that vitamin A deficiency is rare in well-nourished children and easy to avoid by ensuring their diet is rich and varied. However, the risk increases among kids who are picky eaters or have absorption issues caused by certain digestive disorders.

If left untreated, a vitamin A deficiency can lead to dry eyes, weak immunity, and rough skin. If these symptoms are present, don’t hesitate to schedule an appointment with your paediatrician.

While it’s important to get enough vitamin A, too much can actually be harmful, especially from high-dose supplements or those not intended for children. This is known as vitamin A toxicity, and it can cause headaches, nausea, dizziness, and irritability. The best way to avoid toxicity and be confident your child is getting the right amount is by focusing on a balanced diet full of fruits, vegetables, lean protein, and dairy. 

Best Sources of Vitamin A for Kids

Vitamin A comes from both animal and plant foods, each used differently by the body:

• Animal-based vitamin A is called retinol and is ready to use right away.

• Plant-based vitamin A comes from beta-carotene, which the body converts into vitamin A as needed.

Here are some tasty food sources for kids:

Animal Sources (Retinol):

• Beef or chicken liver (very high in vitamin A, best in small amounts)

• Eggs

• Milk, cheese, and yogurt

Plant Sources (Beta-Carotene):

• Carrots

• Sweet potatoes

• Spinach and other leafy greens

• Mangoes

• Butternut squash

Including a mix of these foods in your child’s diet will help meet their daily vitamin A needs naturally. Brightly colored fruits and vegetables—especially orange, yellow, and dark green—are healthy sources of beta-carotene (among other nutrients!) to add to school lunches or breakfast.

Can Kids Get Too Much Vitamin A?

While it’s uncommon for kids to get too much vitamin A, it can happen, especially if they’re taking high-dose supplements. This is possible in situations where a child was previously deficient, and a parent or caregiver tries to correct it quickly with a strong supplement.

Symptoms of vitamin A toxicity include nausea, blurred vision, and headaches. Consult your paediatrician if you think your child might have ingested too much and is exhibiting these signs. Remember: always read labels carefully to avoid a dose that's too strong.

Stick to supplements designed for children with clear guidelines on how frequently to take them. Whichever you choose, don’t rely purely on a supplement. Chewables like our Kids Daily Multivitamin are intended to complement a balanced diet, not replace it.

Does My Child Need a Supplement?

Supplements can be helpful for children with restricted diets—for example, picky eaters or vegetarians—or those who have issues with absorption. If you decide to introduce a supplement, be sure to choose one designed for children containing safe levels of nutrients like vitamin A.

As always, we recommend talking to your paediatrician before starting any new supplement to make sure it’s the right choice for your child’s individual needs.

Vitamin A FAQs

Can kids take vitamin A daily?

Yes, most kids get enough through a healthy and balanced diet. Supplements may be needed if advised by a doctor or if a child has a restricted diet.

Is vitamin A safe for toddlers?

Vitamin A is safe for toddlers if taken in the right amounts. Toddlers need about 300 mcg RAE per day. Too much from supplements can be harmful, so it's best to stick to food sources.

What foods are rich in vitamin A?

Carrots, sweet potatoes, spinach, eggs, dairy, and liver are all rich in vitamin A. Orange and dark green veggies are especially high in beta-carotene, which converts to vitamin A in the body.

Can vitamin A improve eyesight?

Vitamin A supports healthy vision, especially in low light. It won’t fix vision problems like near-sightedness, but a deficiency can lead to poor vision if left untreated.