Vitamin A is a fat-soluble nutrient stored in the liver. It is most readily absorbed into the blood stream when consumed with a type of fat, such as olive oil. Vitamin A can be found in two main forms: retinol and carotenoid.
Retinol is found in animal-derived sources like liver and whole milk. Carotenoids are usually found in orange-hued, plant-derived foods.
Both forms of vitamin A perform the same function in the body (so vegans need not fret about not getting enough retinol, for example).
How much you should have: Men should consume 900 mcg of vitamin A each day, while women require just 700 mcg. During pregnancy, women should plan to increase their intake of vitamin A to 770 mcg. This number skyrockets to about 1,200 mcg while breastfeeding.