Vitamin A (RAE) Calculator
Health & FitnessConvert vitamin A from retinol and dietary beta-carotene to Retinol Activity Equivalents and compare against your recommended daily allowance.
Total Retinol Activity Equivalents
Your total vitamin A intake converted to Retinol Activity Equivalents.
Your RDA
900
Your recommended daily allowance based on age and life stage.
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Frequently Asked Questions
Why does vitamin A need to be converted to RAE?
Different forms of vitamin A have different bioavailability. Preformed vitamin A (retinol) converts to Retinol Activity Equivalents at a different rate than dietary beta-carotene, so simply adding up IU values from different sources would be misleading.
Why is dietary beta-carotene converted at such a low rate?
The body converts beta-carotene from plant foods to usable vitamin A much less efficiently than it uses preformed retinol from animal sources, which is why 1 IU of dietary beta-carotene only counts as 0.05 mcg RAE compared to 0.3 mcg RAE for retinol.
What about supplemental beta-carotene or other carotenoids?
Supplemental (purified) beta-carotene and other provitamin A carotenoids like alpha-carotene have their own separate, distinct conversion rates. This calculator covers preformed retinol and dietary beta-carotene specifically, the two most common sources.
How do I know how much retinol or beta-carotene is in a supplement?
Check your supplement or food label. Some labels already list vitamin A in mcg RAE directly, in which case you can enter that value as retinol IU divided by 0.3 to reverse the conversion, or use the RAE figure directly for comparison against your RDA.
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