You may have heard that carrots are packed with vitamin A. In reality, they’re high in beta-carotene, a precursor that the body must convert into active vitamin A. However, some people convert it more efficiently than others, which can affect how much vitamin A their body actually gets.
In this article we’ll explore the difference between beta-carotene and vitamin A, how the conversion process works, what influences it, and which foods are the most reliable sources of vitamin A.
What Is Vitamin A?
Vitamin A is a fat-soluble vitamin, which means that your body stores it for later use. It plays an important role in keeping your vision, skin, and mucous membranes healthy. It also supports a normal immune system and iron metabolism, and acts as an antioxidant — helping to protect cells from free radical damage.
What Is Beta-Carotene?
Beta-carotene is a precursor of vitamin A, which means the body needs to convert it into active vitamin A (retinol). It’s the compound that gives vegetables and fruits their yellow, orange, and red colors, though it’s also present in leafy green vegetables where chlorophyll masks its color. Beta-carotene is also an antioxidant and supports vision, immune function, and overall health once converted.
The Conversion of Beta-Carotene into Vitamin A
As mentioned, the body needs to convert beta-carotene into retinol, the active form of vitamin A. This conversion process occurs primarily in the intestines with the help of an enzyme called BCO1. After beta-carotene is digested and absorbed, BCO1 converts it into retinal, which is then further converted into retinol. On average, about 12 micrograms of beta-carotene provides the equivalent of 1 microgram of retinol, but the actual efficiency can vary widely from person to person.
Several factors influence how well this conversion works:
Genetics: Some people are naturally less efficient at converting beta-carotene due to variations in the BCO1 gene that can reduce its enzyme activity.
Dietary fat: Because vitamin A is a fat-soluble nutrient, eating beta-carotene–rich foods without enough fat can significantly lower absorption and conversion.
Food preparation: Cooking certain vegetables can increase the amount of beta-carotene your body absorbs. For example, cooked carrots tend to provide more absorbable beta-carotene than raw carrots.
Overall diet and nutrient status: General dietary patterns can influence how much beta-carotene is absorbed and converted.
Animal vs Plant Sources of Vitamin A
Retinol, the most bioavailable form of vitamin A (preformed vitamin A), is found only in animal foods. Plant foods provide beta-carotene, and because many animals eat plants, animal products can also contain it — particularly those from grass-fed animals, which often have a richer color due to higher carotenoid content.
Among animal foods, liver is the most concentrated source of retinol. For example, beef liver contains around 5,400 mcg RE per 100 g. Other animal sources include egg yolks,wild-caught fatty fish, and dairy products.
In plants, beta-carotene is predominantly found in vegetables with a vibrant orange or yellow color, like carrots, bell peppers, mangoes, sweet potatoes, and squash. Some green vegetables, like leafy greens and broccoli, also contain significant amounts.
Can You Get Too Much Vitamin A?
You may have heard the saying “everything in moderation”, and the same applies for vitamin A. Vitamin A is fat-soluble, which means excess amounts can be stored in the body rather than excreted, unlike water-soluble nutrients. Consistently high intakes over time can, in rare cases, lead to a condition known as hypervitaminosis A, but this is uncommon in typical diets. During pregnancy, it’s especially important to be mindful of vitamin A intake, as excessive amounts have been linked to an increased risk of birth defects.
Common Signs of Too Much Vitamin A (Hypervitaminosis A)
The following signs may indicate excess vitamin A intake:
Acute signs (sudden, very high doses): Nausea, vomiting, dizziness, blurred vision, headaches, and irritability.
Chronic signs (long-term excess): Dry, rough skin, hair loss, headaches, liver damage, joint/bone pain, fatigue, vision changes, and balance issues.
How Much Is Too Much?
The recommended daily intake (RDI)* of vitamin A may vary between age, sex, and national guidelines. For example, the RDI in Sweden is 700 micrograms RE (retinol equivalents) for women and 800 micrograms RE for men between the ages of 18-70. Moreover, pregnant women should not consume more than 1,000 micrograms of supplemental vitamin A in the form of retinol or retinyl esters per day, and the Nordic guidelines set an upper limit* of 3,000 micrograms RE per day for healthy adults.
*Recommended intake (RDI) refers to the amount that meets the needs of most people on a daily basis. The upper limit (UL) is a safety guideline that indicates the highest average daily intake unlikely to pose a risk when consumed over time. It’s not a target, but a reference point for long-term intake.
As mentioned earlier, beef liver is a good source of preformed vitamin A (retinol), which is an option for those who prefer to get vitamin A from food rather than synthetic supplements. Because beef liver is naturally rich in vitamin A, it’s often recommended to eat it in moderation.
Small servings of liver — for example around 85–170 g per week (raw weight), spaced out over a few days — are often suggested as a way to benefit from its nutrient-density without consistently consuming too high amounts of vitamin A. Most healthy adults can consume small servings of beef liver safely, but if you have specific health conditions or are pregnant, you might want to check with a healthcare professional first.
If eating liver doesn’t feel appealing to you, capsules with freeze-dried beef liver can be a more practical alternative. A daily serving of DENSE raw, grass-fed, freeze-dried beef liver capsules (6 capsules) contains the equivalent of 20 g fresh beef liver. Capsules make it easier to include beef liver in your diet without the taste or texture, while also making it easier to adjust your intake — for example, consuming a lower number of capsules if desired.
Conclusion
The key difference between beta-carotene and vitamin A is that retinol, found in animal foods, is preformed vitamin A, while beta-carotene — mostly from plant foods and some grass-fed animal products — must be converted by the body into retinol (active vitamin A). Liver is one of the richest sources of retinol, whereas yellow, orange, red, and some green fruits and vegetables provide beta-carotene.
Because the conversion from beta-carotene into retinol isn’t always efficient, retinol is generally more bioavailable. Vitamin A is fat-soluble, so intakes from concentrated sources are best enjoyed in moderation.
For those who don’t feel like eating beef liver, raw, freeze-dried beef liver capsules still offer a practical way to get bioavailable vitamin A from this nutrient-dense food. DENSE Beef Liver capsules come from grass-fed cattle and contain only raw, freeze-dried beef liver, preserving its natural nutrients.
