Vitamin A When Trying to Conceive and in Pregnancy
- Rachael Robinson
- Sep 23
- 4 min read
Table of Contents
Key Takeaways
Vitamin A is essential for fertility, conception, and healthy pregnancy, but too much can be harmful.
Two forms exist: retinol (from animal foods) and beta-carotene (from plant foods). Safe balance is key.
Avoid excess retinol from supplements, liver, or cod liver oil; focus on safe dietary sources and tailored supplementation.
Vitamin A plays a vital role in fertility and pregnancy. It supports early conception, healthy embryo development, and maternal wellbeing. However, when it comes to vitamin A pregnancy safety, balance is everything. Too little vitamin A can affect both mother and baby, but too much especially in the form of retinol can increase risks.
I am asked about Vitamin A supplementation when TTC and in pregnancy every week, so I wanted to write something comprehensive that you can read through and get an understanding of why vitamin A is so important and the difference between forms of vitamin A in food and in supplements. My goal is to give you enough information that you feel empowered to make your own choice.
Understanding sources, safe intake, and how to optimise your diet can help you feel confident whether you’re trying to conceive or already pregnant.
What is Vitamin A and why is it Important?
Vitamin A is a fat-soluble vitamin stored mainly in the liver. It regulates gene expression and cell differentiation, processes that guide how cells grow and develop. These functions are critical before and during pregnancy.
Vitamin A influences:
Growth of the lungs, kidneys, and circulatory system.
Immune function and red blood cell production.
Nervous system development in the baby.
Maternal metabolism in early pregnancy.
Eye, bone, and tissue development in later pregnancy.
By the third trimester, when fetal growth is at its peak, vitamin A requirements are highest.
The Different Forms of Vitamin A
Vitamin A comes in two main forms:
Preformed vitamin A (retinoids)
Found in eggs, dairy, liver, and fish liver oil.
Retinol is the “active” form that the body can use immediately.
Beta-carotene (pro-vitamin A)
Found in orange and yellow veggies (carrot, sweet potato, squash), leafy greens (spinach, chard, watercress) and some fruits (mango, apricot, papaya).
The body must convert beta-carotene into retinol before it can be used.
Not everyone converts beta-carotene efficiently. Genetic variations in the BCMO1 enzyme, or health conditions affecting the gut, liver, or thyroid, can reduce conversion. For these people, relying only on plant sources may not provide enough vitamin A.
Vitamin A Safety in Pregnancy and Trying to Conceive
When discussing vitamin A pregnancy safety, the main concern is excessive intake of retinol. High levels of retinol in early pregnancy are linked to teratogenic effects, meaning developmental defects in the fetus.
This is why women are advised to avoid liver, pâté, and cod liver oil when pregnant or trying to conceive. These foods can contain very high amounts of retinol.
Risks of Too Much or Too Little
Too much retinol may increase risk of birth defects, especially in the first trimester.
Too little vitamin A may increase the risk of maternal night blindness, impaired immunity, and poor fetal growth.
The key is finding the middle ground.
Recommended Intake
The safe upper limit for vitamin A (as retinol) is 1,500 mcg per day from food and supplements combined.
There is not upper limit on beta carotene (so you can go for it with as many of the beta carotene food sources as you would like).
Eggs and dairy are considered safe dietary sources of retinol in pregnancy.
Supplementation: What to Look For
When considering supplements, labels may look confusing. You might see something like:
Vitamin A (450 mcg as beta-carotene and 600 mcg as retinyl palmitate)
Here’s what it means:
The first part (beta-carotene) is safe and converted only as needed.
The second part (retinyl palmitate) is retinol, which counts toward your safe daily limit.
As a general guideline my recommendations are to:
Avoid supplements containing more than 750 mcg retinol per daily dose.
Choose products that provide the balance between beta-carotene and a safe amount of retinol.
If you prefer to avoid retinol completely, that’s fine just ensure your diet includes eggs, dairy, and plenty of beta-carotene–rich foods.
In my clinic when it comes to supplementation this is a more nuanced conversation and depends on the individual. My goal is always to educate; you make the decision as to what is right for you.
Practical Food Choices
Safe to enjoy:
Orange and yellow veggies (carrot, sweet potato, squash), leafy greens (spinach, chard, watercress) and some fruits (mango, apricot, papaya).
Eggs, milk, cheese, yoghurt (safe animal retinol sources).
Best to avoid:
Liver and pâté.
Cod liver oil supplements.
My Final Comments
Vitamin A is essential for fertility and pregnancy, supporting everything from embryo development to maternal immunity. The key is to understand the forms of vitamin A and balance your intake. Vitamin A safety in pregnancy and trying to conceive means avoiding high-dose retinol sources like liver and cod liver oil, while embracing a diet rich in colourful vegetables, eggs, and dairy. Supplements can be helpful but should be chosen with care.
What Next?
If you’re planning a pregnancy or already expecting and want clarity on safe, personalised nutrition, I can help. Book a consultation today and feel confident that your diet is supporting both you and your baby.
Arrange a 1:1 session with me to create a personalised, practical strategy for the months ahead. You don’t need to figure it out alone—I'm here to support you every step of the way.
[Please do reach out via the contact form and we can discuss how best to support you]
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