Vision, Immunity, Skin & More

From helping us see in the dark to supporting our immune systems, there are lots of health benefits of vitamin A. Vitamin A is a fat-soluble vitamin, meaning it dissolves in fat and is stored in your body’s fat tissues for future use. It comes in two forms: preformed vitamin A and provitamin A. Preformed vitamin A is found in animal products, like dairy, eggs, meat and fish. Provitamin A comes from carotenoids like beta-carotene, alpha-carotene and beta-cryptoxanthin. We can get these carotenoids from many colorful plant foods, like pumpkin, carrots and spinach. Unlike preformed vitamin A, which the body can readily use, our bodies need to convert preformed vitamin A to a more easily usable form. 

Given the number of foods that contain vitamin A, you may be wondering if you need a vitamin A supplement. “Vitamin A supplements can help maintain normal levels of the active form of vitamin A in the body, which are important for key functions like immune health, vision, skin and fertility in both men and women,” shares Hennis Tung, M.S., RD. However, some of us can benefit from these supplements more than others. And it can be possible to get too much.

Wondering what happens when you take vitamin A supplements? Keep reading to find out. 

Why We Love Vitamin A

Supports Healthy Eyes and Vision

One of vitamin A’s most famous roles is supporting vision. This nutrient is a critical component of rhodopsin, a protein in the retina of the eye that helps you see in dim light. Without enough of it, you may struggle with night blindness, known as nyctalopia. At the extreme, vitamin A deficiency can lead to a condition called xerophthalmia, which can lead to blindness.

Promotes Immune Health

Your immune system is your body’s first line of defense against illness and infection. And vitamin A is essential for keeping it strong. This nutrient helps immune cells function properly, supports gut health and strengthens the body’s overall defenses.

If you don’t consume enough vitamin A, it can lead to problems like inflammation in the gut, a weaker immune system and an imbalance in gut bacteria. This makes it harder for the body to fight infections and can even disrupt how vitamin A is absorbed, creating a cycle of deficiency and illness. 

Keeps Skin Healthy 

If you want glowing skin, vitamin A should be on your radar. Because it’s essential for cell growth and repair, it plays a critical role in skin health, from the upper to lower layers of your skin. Specifically, it may prevent dryness and aid in the production of collagen, which helps keep skin firm. In fact, many topical skin-care products contain a form of vitamin A, called retinoids, to combat signs of aging and acne. 

However, just because some is good doesn’t mean more is better.  Excessive intake of vitamin A can backfire, causing skin to become dry, cracked and itchy.

Contributes to Reproductive Health

Vitamin A is vital for reproduction. In men, it supports sperm production. For pregnant people, it plays a critical role in normal fetal development. It is also essential for those who are breastfeeding, as vitamin A levels in breast milk can decline with time. 

During pregnancy, vitamin A is needed for the proper development of the baby’s skeleton, heart, eyes, nervous system and skin. However, the right balance is crucial. Too much preformed vitamin A can adversely impact an unborn baby’s developing nervous system and may also lead to defects in the skull, heart, lungs and eyes. While this is unlikely to occur from eating lots of vitamin A-rich foods, it can result from excessive intake of preformed vitamin A supplements during pregnancy.

Helps Maintain Healthy Bones

While calcium and vitamin D often get the spotlight for bone health, vitamin A also plays a supportive role. It is involved in the process of bone remodeling, where old bone tissue is replaced with new tissue.

As with skin health and pregnancy, this is an area where balance is everything. “While it’s well known that bone health becomes more important as we age, too much vitamin A may actually harm your bones. High vitamin A levels, along with low vitamin D levels, can interfere with the cells that build bone, making bones weaker and more prone to fractures,” shares Kimberly Rose-Francis, RDN, CDCES. 

Vitamin A Deficiency

While vitamin A deficiency is rare in the United States, it can happen to people at high risk. These include people with cystic fibrosis or gastrointestinal disorders, like inflammatory bowel disease. Babies who are born prematurely or are those who are breastfed for longer than six months may also be at risk if their mothers don’t consume adequate vitamin A.   

Common signs and symptoms of a vitamin A deficiency include:

• Vision problems: Night blindness, eye lesions called Bitot spots, conjunctival and corneal dryness and, in severe cases, corneal ulcers and blindness.
• Skin issues: Dry, rough skin and bumpy skin (aka follicular hyperkeratosis).
• Weakened immunity: Increased susceptibility to infections, especially of the gastrointestinal and respiratory tract.
• Growth and development issues: Particularly in children, due to impaired cell development and metabolism.

How Much You Need

The recommended dietary allowance (RDA) for vitamin A is provided in retinol activity equivalents (RAE). It varies by age, sex and life stage. For most adults, the RDA is 900 micrograms RAE for men and 700 mcg RAE for women per day. However, pregnant and breastfeeding people have greater needs. Depending on age, pregnant individuals require 750 to 770 mcg RAE per day, and lactating people need 1,200 to 1,300 mcg RAE daily.

Food Sources

You can get vitamin A from both plant and animal foods. Certain fruits and vegetables provide provitamin A carotenoids, which the body converts to vitamin A. Animal products contain preformed vitamin A.

Top food sources include:

• Beef liver
• Salmon
• Ricotta cheese
• Milk 
• Egg yolks
• Carrots
• Sweet potatoes
• Spinach
• Kale 
• Cantaloupe

Is Vitamin A Safe for Everyone?

Vitamin A is essential, but more is not always better. Because it is fat-soluble, excess amounts are stored in your liver. So, high levels can become toxic over time. This can lead to blurred vision, dizziness, headaches, irritability and nausea. At the extreme, it may cause liver damage, pressure on the brain and even coma. As alarming as this may sound, vitamin A toxicity is almost always caused by taking excessive vitamin A from supplements. So, it’s highly unlikely to result from eating lots of vitamin A-rich foods. 

However, certain people should be especially cautious. Pregnant individuals or those trying to conceive must be careful, as very high doses of preformed vitamin A can lead to some birth defects. It’s also important to consider potential interactions with medications, such as topical retinoids. Always consult a health care provider before starting any new supplement.

What to Look For in a Vitamin A Supplement

If you and your doctor decide a supplement is right for you, there are a few things to consider when looking for a supplement. Most people who eat a wide variety of healthy foods do not need a vitamin A supplement. However, it might be beneficial for individuals with food restrictions or certain health conditions that affect nutrient absorption. That said, vitamin A can be a slippery slope, as too much preformed vitamin A from supplements can be toxic. A supplement that provides the Daily Value of 900 mcg RAE is generally safe for most people. 

Many supplements contain a mix of preformed vitamin A (in the form of retinyl acetate or retinyl palmitate) and provitamin A (as beta-carotene). But the proportions can vary by brand. It’s also important to know that certain medications, like retinoids, provide additional vitamin A. That’s just one more reason to always let your health care provider know about any supplements you are taking.  

Look for products that have been independently certified by third-party organizations to ensure the product contains what it claims to and is not contaminated with harmful substances. Reputable certification programs include USP Verified, NSF, BSCG certified or Informed certified (including Informed Sport). 

Our Expert Take

Vitamin A is a critical nutrient that supports many essential functions, from vision and immunity to skin, bone and reproductive health. While a balanced eating pattern that’s rich in colorful vegetables and fruits and animal products is the best way to get what you need, supplements can be helpful for certain individuals, such as those with inflammatory bowel disease or cystic fibrosis. Needs are also higher for people who are pregnant or breastfeeding.

However, when it comes to vitamin A, caution is essential. This fat-soluble vitamin can build up in your body and cause toxicity if taken in large doses. That’s why it’s crucial to consult with your health care provider to determine if a supplement is right for you and to find the appropriate dose and form for your unique needs.