Vitamin A: the vision, skin, and immunity booster

When it comes to essential nutrients, Vitamin A deserves a top spot on your health checklist. Best known for its role in eye health, immune defense, and skin repair, Vitamin A is crucial for keeping your body functioning at its best. Yet many people don't realize just how important it is — or what happens when they don't get enough.

In this blog post, we’ll dive into exactly what Vitamin A does, the signs you might be lacking it, and how to naturally boost your intake through food and supplements. 

What Exactly Is Vitamin A?

Vitamin A isn't just one single compound — it's actually a group of fat-soluble compounds, including retinol, retinal, and retinoic acid. Your body needs these forms of Vitamin A for several critical processes, including vision, immunity, and cellular communication (National Institutes of Health, 2021).

There are two main types of Vitamin A:

• Preformed Vitamin A (retinol and retinyl esters) — found in animal-based foods like meat, fish, and dairy.

• Provitamin A carotenoids (like beta-carotene) — found in colorful plant foods like carrots, sweet potatoes, and spinach. Your body converts beta-carotene into usable Vitamin A.

Interestingly, Vitamin A is stored mainly in the liver, meaning the body can pull from reserves if intake drops temporarily. But over time, low intake can cause serious problems.

How Vitamin A Works in Your Body

One of Vitamin A’s biggest roles is in vision. It’s essential for the production of rhodopsin, a protein in your eyes that helps you see in low-light conditions. Without enough Vitamin A, night vision can be severely impaired, leading to a condition called night blindness (World Health Organization, 2009).

Vitamin A also helps keep your immune system strong by supporting the health of mucous membranes in the eyes, lungs, and intestines. These membranes are your body's first line of defense against pathogens like bacteria and viruses.

In addition to eyes and immunity, Vitamin A plays a role in:

• Skin health: It encourages the production of new skin cells.

• Reproduction: It supports sperm and egg development.

• Cellular growth: Vital for organ and tissue maintenance.

Some researchers even link healthy Vitamin A levels to lower risks of infections and better recovery times (Stephensen, C.B., 2001, Annual Review of Nutrition).

What Are the Signs and Risks of Vitamin A Deficiency?

Vitamin A deficiency can develop quietly but cause serious health issues if not addressed. Here are the most common signs to watch for:

• Difficulty seeing at night (early sign of deficiency)

• Dry, rough skin

• Increased infections (like frequent colds or chest infections)

• Delayed wound healing

• Dry eyes or a feeling of "grittiness"

• Fatigue and low energy levels

In severe cases, particularly in children, Vitamin A deficiency can lead to xerophthalmia, a serious condition that damages the cornea and can result in vision loss if untreated (World Health Organization, 2019).

Chronic low Vitamin A levels are also linked to a higher risk of respiratory infections, slower growth in children, and skin conditions like eczema.

Where Can You Get Vitamin A Naturally?

Good news: it’s easy to get plenty of Vitamin A from a balanced diet! Here’s where you can find it:

🥩 Animal sources (Preformed Vitamin A):

• Liver (especially beef liver — super high in Vitamin A)

• Dairy products like cheese, butter, and milk

• Eggs, particularly the yolk

• Fatty fish (like salmon and mackerel)

🥕 Plant sources (Provitamin A carotenoids):

• Carrots

• Sweet potatoes

• Spinach

• Kale

• Red bell peppers

• Mangoes

• Cantaloupe

Tip: Since Vitamin A is fat-soluble, your body absorbs it better when eaten with healthy fats like olive oil or avocado!

How Much Vitamin A Do You Actually Need?

Your Vitamin A needs depend on age, sex, and life stage. Here’s a quick guide based on NIH recommendations:

(RAE = Retinol Activity Equivalents)

⚡ Quick note: It's important not to over-supplement with Vitamin A (especially preformed Vitamin A from animal sources), as high levels can be harmful over time. Always stick to recommended doses unless guided by a healthcare provider.