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Vitamin A (RAE) Calculator

Convert retinol, beta-carotene and other provitamin A carotenoids to Retinol Activity Equivalents (RAE).

1 μg RAE = 1 μg retinol = 2 μg β-carotene (supplement) = 12 μg β-carotene (food) = 24 μg other carotenoids

Why RAE Matters

Pre-formed vitamin A (retinol, found in liver, dairy, fish) is absorbed and used directly. Provitamin A carotenoids must be converted by the body, and their conversion efficiency varies. Since 2001 the Institute of Medicine has used Retinol Activity Equivalents (RAE), which use a 12:1 ratio for beta-carotene from food (vs the older Retinol Equivalents at 6:1).

RDA & Upper Limits

  • Adult men: 900 μg RAE/day
  • Adult women: 700 μg RAE/day
  • Pregnancy: 770 μg RAE/day
  • Tolerable Upper Limit (UL): 3,000 μg/day from preformed retinol (carotenoids are not toxic)

IU Conversion

Older labels list IU. 1 IU retinol = 0.3 μg RAE; 1 IU beta-carotene from food = 0.05 μg RAE.