Vitamin A is an essential fat-soluble vitamin that’s involved in many vital roles in the body, most notably in supporting vision. Although found in a variety of food sources, many people choose to supplement for its vision, immune, and antioxidant benefits.And supplementation may be necessary for those at a higher risk of a vitamin A deficiency—pregnant women, premature infants, and people with specific health conditions.We’re giving you all the details if you’re unsure what to look for in vitamin A supplements or why you may need one.
We’ll examine why vitamin A is important, the health benefits of getting enough, deficiency signs and symptoms, dosage and side effects, and what to look for in a supplement.Let’s get started!
What Is Vitamin A?
Vitamin A refers to a group of fat-soluble compounds essential for optimal health and physiological function.
They play a critical role in healthy cell formation and vision but also serve as powerful antioxidants to protect cells against free-radical damage and oxidative stress 1, 2.The active form of vitamin A is found in various animal-based foods, while the precursor, converted to vitamin A, is largely plant-derived. Both are also widely available in supplemental form.As such, vitamin A is found in two forms in food 3:
- Preformed vitamin A—retinol and retinyl esters (exclusive to animal products)
- Provitamin A—carotenoids (like beta-carotene, abundant in plant foods)
For either of these forms to be usable, they must be converted to retinal and retinoic acid, the active forms of vitamin A.
But because vitamin A is a fat-soluble vitamin, you must remember that excess accumulates in stored body fat tissue for later use, most of which is stored in the liver as retinyl esters 4.
When serum vitamin A levels drop, these esters are broken down into all-trans-retinol, which binds to retinol-binding protein (RBP), enters your bloodstream, and is utilized by tissues 5.
But for sufficient production of RBP, your body also requires sufficient zinc, highlighting the importance of a healthy diet and/or adequate dietary supplements.
6 Health Benefits Of Vitamin A
Support eye health and vision
Eye health is probably the most well-known role of vitamin A—it’s essential for maintaining healthy eyes and protecting against age-related vision decrements.
In fact, one of the first signs of a vitamin A deficiency is night blindness, also known as nyctalopia 6.It occurs because there aren’t sufficient concentrations of vitamin A for the proper function of the pigment rhodopsin, the primary protein found in the retina that allows for low-light vision.
People with night blindness can generally see fine during the day, but have reduced vision in darker conditions, as their eyes struggle to pick up light in dim conditions.On top of preventing night blindness and impaired vision in low light, vitamin A and beta-carotene are also needed to avoid an age-related decline in vision and eye health.
Age-related macular degeneration (AMD) is the leading cause of preventable and irreversible blindness in people 50 years and older in the developed world 7.
While genetics and lifestyle factors play a role, research also suggests underlying oxidative stress and inflammatory component 8. The Age-Related Eye Disease Study found that giving supplementation with an antioxidant supplement containing beta-carotene in people over 50 with some eyesight degeneration helped reduce their risk of developing advanced macular degeneration by 25% 9.
But remember that preventing vision issues is more than just supplementation and diet—it’s also about tweaking lifestyle factors to reduce inflammation and oxidative stress.
Immune function
Your body’s immune system is resilient, but if you want to maintain optimal function, you need to supply the proper nutrients.
While we don’t typically think about vitamin A for immune health, it’s no less important than other supplements like vitamin C, vitamin D, zinc, and herbal immune boosters.Retinoids play an essential role in maintaining immune system function, which depends on cell differentiation and proliferation when the immune system is activated in response to stimuli 3.
Retinoic acid is required to maintain proper levels of circulating natural killer cells that possess antiviral and anti-tumor activity, as well as for the maintenance and function of macrophages, cytokine production, and other inflammatory mediators. On top of that, vitamin A also maintains the integrity and function of mucosal barriers in the eyes, lungs, gastrointestinal tract, and genitals - the first line of defense against infectious agents and pathogens 10.
A vitamin A deficiency has been linked to an increased risk of infections and delayed illness recovery 11.
Skin health
Along with vitamin E, vitamin A is a big one in the skincare world, and studies have found that treatment with topical solutions containing vitamin A is beneficial for various skin struggles. Increase skin cell turnover: Smooth, radiant, and fresh-looking skin requires the removal of dead skin cells that contribute to dull-looking skin.
Vitamin A promotes the shedding of old skin cells and stimulates the regeneration of healthier and smoother cells to enhance the appearance of the epidermis 12.
Improves skin texture and tone
Radiant, youthful, and glowing skin starts with an even complexion, and thanks to vitamin A’s ability to act as an exfoliant, it can help even out skin tone and texture. It also helps to combat hyperpigmentation 13.
Boosts collagen production
On top of vitamin C, vitamin A is also required for collagen production—the most abundant protein in the body that’s needed for skin elasticity and structure.
Lack of collagen can result in a weak dermal skin structure, contributing to fine lines and wrinkles, sagging skin, and aging.
Treat acne
Acne treatment is where vitamin A shines. It’s a chronic, inflammatory skin disorder that can be painful, uncomfortable, and embarrassing.
While vitamin A’s role in acne development and treatment isn’t clear, studies show that thanks to its potent antioxidant property, it may help fight inflammation and free radicals in your skin that contribute to acne formation 14.
Research also suggests that vitamin A deficiency may increase the risk of acne due to the overproduction of keratin in hair follicles 15.
Promotes healthy bones
Along with vitamin D, magnesium, and calcium, you can add vitamin A to your bone-building nutrient stack. It’s essential for the function of osteoblasts and osteoclasts, and insufficient intake of vitamin A has been linked to an increased risk of fractures.
A recent study found that people with the highest intake of vitamin A had a 6% less chance of bone fractures 16. The link between vitamin A and bone health still isn’t completely clear, and more research is needed to determine a definitive role.
But remember, your risk of fractures isn’t solely determined by vitamin A intake—it also depends on sufficient levels of other nutrients needed for both health.
Supports growth and reproduction
Thinking about children in your future? Male or female, vitamin A is an essential component of reproductive health and is also needed to ensure proper growth and development of the fetus during pregnancy.
Rodent studies show that vitamin D deficiency not only impairs sperm production in men but can also reduce egg quality and implantation in women 17-19.In pregnant women, vitamin A is also required for the proper growth development of major organs and structures. But it’s not all about too little vitamin A—too much can also harm the growing baby and lead to birth defects 20.
How Much Vitamin A Do You Need?
Studies find that both too little vitamin A and too much vitamin A can be harmful, so what's the right vitamin intake? That depends on the supplement form.The Recommended Dietary Allowance (RDA) for men and women is 900 and 700 μg retinol activity equivalents (RAE)/day, respectively, while the Tolerable Upper Intake Level (UL) for adults is 3,000 μg/day of preformed vitamin A 3.
Because vitamin A is fat-soluble, the excess is stored in the body and can quickly build up to toxic amounts, resulting in hypervitaminosis A.
However, when it comes to beta-carotene, the concern isn’t as high, as beta-carotene conversion to the active form of vitamin A is regulated based on the need
Vitamin A Deficiency
Although a vitamin A deficiency is rare, it does occur in specific populations where access to vitamin A and carotenoids like beta-carotene are limited—and in any case, it can lead to serious consequences.According to the World Health Organization, vitamin A deficiency is one of the leading causes of preventable blindness in people worldwide. Still, it also increases the risk of a variety of conditions, including:
- Measles
- Diarrhea
- Anemia
- Fetal birth defects
- Skin issues (acne, hyperkeratosis)
- Bone fractures
- Skin issues (dryness, itching, scaling)
- Night blindness
- Impaired immunity
- Infertility
- Poor wound healing
On the other hand, common side effects of chronic vitamin A toxicity, also known as hypervitaminosis A, include:
- Vision problems
- Joint or bone pain
- Loss of appetite
- Nausea or vomiting
- Light sensitivity
- Headache
- Hair loss
- Dry skin
- Jaundice
- Confusion
- Itchy skin
To avoid vitamin A toxicity, steer clear of high doses of vitamin A supplements, especially pre-formed, and consult your healthcare professional before supplementing.
Dietary Sources Of Vitamin A
Luckily, boosting your daily intake of vitamin A through diet is easy—but ensure you’re consuming both pre-formed (retinol) and provitamin A (carotenoids).
Preformed vitamin A, the active form, is more readily absorbed and utilized by the body than plant-based carotenoids, but carotenoids like beta-carotene can be converted.
However, be mindful that effective conversion depends on factors like genetics, diet, and overall health status.So, where can you find them?
Some of the foods highest in preformed vitamin A are:
- Egg yolks
- Beef and chicken liver
- Butter
- Cod liver oil (or other fish liver oil)
- Salmon
- Cheddar cheese (and other dairy products)
- King mackerel
- Trout
- Sweet potatoes
- Carrots
- Pumpkin
- Kale
- Spinach
- Dandelion greens
- Collard greens
- Red pepper
- Cantaloupe
- Papaya
What To Look For In A Vitamin A Supplement
While diet should always be your first line of defense against nutrient deficiencies, we realize it’s not always possible—that’s where supplementation can come in handy.
But not all supplements are created equal. Here is some guidance on what to look for in a good vitamin A supplement!
Third-party testing
When choosing a supplement, you want to ensure it’s third-party tested.
Independent organizations review the manufacturing process of supplements, independently testing it to determine that the final product complies with specific standards for safety, quality, performance, and good manufacturing practices.
Ingredient quality
Poor quality ingredients aren’t doing your body any favors, so ensure what you’re taking is the highest quality without unnecessary additives and fillers.
At Performance Lab, all capsules are filled with 100% nutrition—nothing less, nothing more. Products are always non-GMO, non-irradiated, and 100% free of gluten, allergens, synthetic additives, artificial colors, and preservatives to deliver only the purest product and results.
Absorption
Nothing spells disastrous more than taking a supplement you can’t absorb.
But with NutriGenesis technology, our vitamins and minerals are lab-grown using a patented process that mirrors nutrient genesis in nature for easier recognition, absorption, and utilization.
You also want to ensure you have sufficient fat sources to absorb fat-soluble vitamins.
Form
Are you looking for preformed vitamin A or carotenoids like beta-carotene? Ensure you’re paying attention to the form of nutrients you’re getting and looking for maximum bioavailability for optimal performance.
When you choose Performance Lab NutriGenesis Multi, you’re not only choosing the best vitamin A supplement on the market but the cleanest, purest, and most potent whole-foods vitamin supplement you can get your hands on—all backed by science.
References
- Gilbert C. What is vitamin A and why do we need it?. Community Eye Health. 2013;26(84):65.
- Paiva SA, Russell RM. Beta-carotene and other carotenoids as antioxidants. J Am Coll Nutr. 1999;18(5):426-433.
- Institute of Medicine (US) Panel on Micronutrients. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. Washington (DC): National Academies Press (US); 2001. 4, Vitamin A. Available from: https://www.ncbi.nlm.nih.gov/books/NBK222318/
- Mondloch SJ, Tanumihardjo SA, Davis CR, van Jaarsveld PJ. Hepatic Vitamin A Concentrations in Vervets (Chlorocebus aethiops) Supplemented with Carotenoids Derived from Oil Palm. J Am Assoc Lab Anim Sci. 2018;57(5):456-464.
- Newcomer ME, Ong DE. Retinol Binding Protein and Its Interaction with Transthyretin. In: Madame Curie Bioscience Database . Austin (TX): Landes Bioscience; 2000-2013. Available from: https://www.ncbi.nlm.nih.gov/books/NBK6223/
- Sommer A. Vitamin a deficiency and clinical disease: an historical overview. J Nutr. 2008;138(10):1835-1839.
- Jager RD, Mieler WF, Miller JW. Age-related macular degeneration . N Engl J Med. 2008;358(24):2606-2617.
- Jadeja RN, Martin PM. Oxidative Stress and Inflammation in Retinal Degeneration. Antioxidants (Basel). 2021;10(5):790.
- Age-Related Eye Disease Study Research Group. A randomized, placebo-controlled, clinical trial of high-dose supplementation with vitamins C and E, beta carotene, and zinc for age-related macular degeneration and vision loss: AREDS report no. 8 . Arch Ophthalmol. 2001;119(10):1417-1436.
- de Medeiros PHQS, Pinto DV, de Almeida JZ, et al. Modulation of Intestinal Immune and Barrier Functions by Vitamin A: Implications for Current Understanding of Malnutrition and Enteric Infections in Children. Nutrients. 2018;10(9):1128.
- Stephensen CB. Vitamin A, infection, and immune function. Annu Rev Nutr. 2001;21:167-192.
- Zasada M, Budzisz E. Retinoids: active molecules influencing skin structure formation in cosmetic and dermatological treatments. Postepy Dermatol Alergol. 2019;36(4):392-397.
- Sarkar R, Arora P, Garg KV. Cosmeceuticals for Hyperpigmentation: What is Available? J Cutan Aesthet Surg. 2013;6(1):4-11.
- Kligman AM, Leyden JJ, Mills O. Oral vitamin A (retinol) in acne vulgaris. In Retinoids. 1981; pp. 245-253. Springer, Berlin, Heidelberg.
- Divya S, Sriharsha M, Narotham RK, Krupa SN, Siva TRK. Role of diet in dermatological conditions. J Nutr Food Sci. 2015;5(5):1-7.
- Zhang X, Zhang R, Moore JB, et al. The Effect of Vitamin A on Fracture Risk: A Meta-Analysis of Cohort Studies. Int J Environ Res Public Health. 2017;14(9):1043.
- Clagett-Dame M, Knutson D. Vitamin A in reproduction and development. Nutrients. 2011;3(4):385-428.
- Busada JT, Geyer CB. The Role of Retinoic Acid (RA) in Spermatogonial Differentiation. Biol Reprod. 2016;94(1):10.
- Clagett-Dame M, Knutson D. Vitamin A in reproduction and development. Nutrients. 2011;3(4):385-428.
- Azaïs-Braesco V, Pascal G. Vitamin A in pregnancy: requirements and safety limits. Am J Clin Nutr. 2000;71(5 Suppl):1325S-33S.
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