Vitamin A - More than Vision

Vitamin A is one of your body’s most crucial nutrients for optimal health. Known for its role in vision, immune function, and skin health, it’s a vitamin that shouldn’t be overlooked. This blog will explore everything you need to know about Vitamin A—types, sources, dosage, deficiency signs, and much more.

How Vitamin A Works in the Body

Vitamin A is a fat-soluble compound essential for various physiological functions, including:

Vision
Immune system regulation
Cell growth and differentiation
Skin and mucous membrane maintenance

Because the body cannot synthesize it naturally, Vitamin A, consequently, must be sourced from food or supplements.

It functions as a regulatory molecule and antioxidant, supporting:

Reproductive Health – Necessary for the proper development of embryos
Vision – Retinal is a key component of rhodopsin, a protein in the eye that absorbs light
Immunity – Supports mucosal integrity and white blood cell production
Skin Health – Promotes cellular turnover and regeneration
Reproductive Health – Necessary for the proper development of embryos

Types of Vitamin A

There are two major forms:

Preformed Vitamin A (Retinoids)
- Found in animal sources
- Includes retinol, retinal, and retinyl esters
Provitamin A Carotenoids
- Found in plant-based foods
- Most commonly beta-carotene, which the body converts into active Vitamin A

📌Tip: Although preformed Vitamin A is absorbed more efficiently, carotenoids still contribute important antioxidant support.

Signs of Vitamin A Deficiency

Although deficiency is rare in developed countries, it remains prevalent in developing regions. Common symptoms include:

Night blindness
Dry, rough skin
Frequent infections
Delayed wound healing
Dry eyes and corneal ulcers
Impaired growth in children

🔍Quick Fact: According to the WHO, Vitamin A deficiency is the leading cause of preventable blindness in children.

Recommended Dietary Allowance (RDA) and Optimal Allowance

The RDA varies by age:

Men – 900 mcg RAE/day
Women – 700 mcg RAE/day
Pregnant Women – 770 mcg RAE/day
Breastfeeding Women – 1330 mcg RAE/day

RAE = Retinol Activity Equivalents
💡 Safe Upper Limit: 3,000 mcg RAE/day for adults

Source: NIH Office of Dietary Supplements

Sources

Animal Sources (Preformed A)
- Liver (beef, chicken, cod)
- Eggs
- Butter
- Whole milk
- Cheese
- Oily fish like mackerel
Plant Sources (Carotenoids)
- Carrots
- Sweet potatoes
- Kale and spinach
- Red bell peppers
- Butternut squash
- Mangoes and apricots

Types of Supplements

Supplements are useful when diet alone doesn’t meet the requirements:

Retinyl Palmitate / Acetate (Animal-derived)
Beta-Carotene (Plant-derived; safer in high doses)
Blended Supplements (Both forms)

💊 Always check labels for mcg RAE vs. IU to avoid overdose.

Delivery Methods:

Depending on your preference and needs, supplements are available as:

Capsules or Softgels
Liquid drops (great for kids and seniors)
Gummies or Chewables
Topical creams (for dermatological use, like acne or anti-aging)

📌 Pro tip: Take supplements with meals containing fat for better absorption.

Cautions

While essential, too much Vitamin A can be harmful. Potential risks of overconsumption include:

Liver toxicity
Birth defects (in pregnant women)
Nausea, dizziness, and blurred vision
Increased risk of lung cancer in smokers taking high-dose beta-carotene

⚠️ Never exceed the upper limit unless directed by a healthcare provider.

Conclusion

Vitamin A plays a powerful role in maintaining vision, immune function, and skin health. By consuming a varied diet rich in both animal and plant sources—or using supplements when needed—you can meet your body’s needs without overdoing it. As with any nutrient, balance is key.

References

Medical News Today – Vitamin A Foods

National Institutes of Health – Vitamin A Fact Sheet

World Health Organization – Micronutrient Deficiencies

Harvard T.H. Chan School of Public Health – The Nutrition Source

Cleveland Clinic – Vitamin A Toxicity