Vitamin A: Retinol vs Beta-Carotene

Taking a multivitamin, a hair gummy and a skin formula at the same time? Each may contain vitamin A, a nutrient where more is clearly not better. This guide explains retinol versus beta-carotene, label units, the EU reference amount, the upper limit and who needs extra care.

By the Healthana Editorial Team · Last reviewed: 01 Nov 2026

What vitamin A is and what it does

Vitamin A is a fat-soluble vitamin that the body stores, mainly in the liver. It comes in two broad types. Preformed vitamin A (retinol and retinyl esters) is found in animal foods and many supplements and is ready for the body to use. Provitamin A carotenoids, chiefly beta-carotene, are found in colourful plants and are converted into vitamin A as the body needs it.

Vitamin A is involved in the light-sensing process in the eye, in the growth and specialisation of cells, and in maintaining the linings of the eyes, nose and gut. The full set of EU-authorised wordings appears in the claims box below. Because the body stores preformed vitamin A, intakes add up over time, which is why the upper limit deserves attention.

Forms you'll see on labels

How much vitamin A: NRV, units and upper limit

• EU NRV: 800 µg RE (retinol equivalents) a day.
• Common supplement amounts: 250–800 µg in multivitamins and beauty formulas; children's products typically contain less.
• Upper limit (EFSA): 3,000 µg RE a day of preformed vitamin A for adults, from food and supplements together. Beta-carotene is not included in this limit.
• Extra caution: UK guidance suggests keeping average intake from food and supplements at or below 1.5 mg (1,500 µg) a day over the long term, particularly for older adults, as higher long-term intakes may affect bones.

Units: labels may show µg RE, µg RAE or International Units. For retinol, 1 IU equals 0.3 µg, so 2,000 IU of retinol is about 600 µg. For beta-carotene the conversion is different, so rely on the µg figure where given.

Preformed vitamin A comes from liver, oily fish, eggs, milk, cheese and butter. Beta-carotene comes from carrots, sweet potatoes, pumpkin, mango, apricots, spinach and other dark green leaves. Many people meet their needs from food alone. Browse multivitamins that include vitamin A in our vitamins and minerals collection.

Who should check with a doctor or pharmacist first

• Pregnancy: UK guidance is to avoid supplements containing vitamin A (retinol), fish liver oils and liver products during pregnancy, because too much vitamin A could harm the baby. Choose a pregnancy formula made without retinol and ask your doctor.
• Smokers and former smokers, and people exposed to asbestos, should avoid high-dose beta-carotene supplements; ask a pharmacist before choosing a multivitamin.
• People taking vitamin A-derived medicines such as isotretinoin, acitretin or bexarotene, as combining them with vitamin A supplements can push levels too high.
• People taking orlistat, which can lower vitamin A levels.
• Anyone with a liver condition, and older adults concerned about bone health.
• Children: use only products made for their age, check the age on the pack and ask a doctor or pharmacist.

How to read a vitamin A label

1. Find the form in the ingredient list: retinyl palmitate, retinyl acetate or beta-carotene.
2. Check the unit: µg RE or IU. Convert IU of retinol by multiplying by 0.3.
3. Read the %NRV: 800 µg is 100% NRV; 2,400 µg would be 300%.
4. Add up every product: vitamin A appears in multivitamins, hair, skin and nail formulas, immune gummies, eye formulas and cod liver oil.
5. Look for "retinol-free" or "no vitamin A" on pregnancy products if that is what your doctor has advised.

Bahrain and GCC notes

Liver is popular in Gulf cooking, and it is an exceptionally rich source of vitamin A. UK guidance notes that if you eat liver or liver dishes once a week or more, you should not take supplements containing vitamin A. Keep fat-soluble vitamins below 25°C and away from heat and light, which can degrade them. Compare formulas in our vitamins and minerals collection.

Products with Vitamin A

Always read the label and check the amount per serving.

Known NutritionKnown Nutrition Hair, Skin and Nails, 60 GummiesBHD16.500Known NutritionKnown Nutrition Kids Vegan Multivitamin, 2 x 30 GummiesBHD13.860Sundance VitaminsSundance Adult Multivitamin Gummies with Collagen, 50 GummiesBHD8.710AMERIXAMERIX Hair Health Vitamin, 60 GummiesBHD9.550

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