Vitamin A—also known as retinol, retinoic acid, and carotenoids—is an essential nutrient for the health and well-being of our bodies. Though it may be best known amongst skincare enthusiasts for its use in anti-aging face creams, vitamin A is also a super important part of our daily diets. Vitamin A has antioxidant properties that protect against free radicals and is intrinsic for maintaining a robust immune system, strong bones, and healthy vision. It’s also an essential nutrient for cell division and the reproductive system.
In fact, vitamin A is so important to our health and wellbeing that a vitamin A deficiency could cause some serious health problems—everything from blurred vision to infertility to dry skin. For this reason, it’s important to understand what the symptoms of vitamin A deficiency are and how they manifest in the body—while also being aware that too much vitamin A can have pretty adverse effects as well.
But there’s no need to panic; most of us generally get enough vitamin A through the foods we eat—especially if we’re sticking to a wholesome, veggie-rich diet. Read on to learn more about vitamin A and find out how to ensure you’re getting the right amount of this all-important nutrient.
What does vitamin A do?
Vitamin A is a fat soluble nutrient that performs various functions in relation to the health of some organs and fundamental mechanisms in our bodies—good stuff like vision, skin, bones, hormones, and the immune system. It also supports the health of babies as they develop in the womb.
Here are just a few of the important functions that vitamin A supports:
Eyes
When combined with a protein, vitamin A forms rhodopsin, the pigment that makes the eye sensitive to light. This is why your mama always told you carrots were good for your eyes—they have vitamin A!
Skin and Mucosa
Vitamin A helps keep the linings of some organs and systems functional, protecting them from damage—especially the lungs, trachea, urethra, and bladder. There’s also some evidence to suggest that consuming adequate amounts of vitamin A helps prevent the formation of acne.
Bones
Vitamin A—together with calcium, vitamin D, and protein—is essential for bone growth.
Reproduction
Vitamin A plays a key role in the synthesis of sexual hormones and in conception. It also supports the healthy formation of a developing embryo.
Immune system
Vitamin A supports the immune system in fighting infections by creating strong mucous barriers and assisting in the production of white blood cells.
Reduced risk of cancer
Vitamin A contributes to the healthy development and growth of cells and has been shown to prevent certain types of cancer.
Symptoms of vitamin A deficiency
“Vitamin A deficiency can lead to ophthalmological, dermatological, and immune impairment,” explains an overview by Christopher Taylor and Christopher Hodge in the National Library of Medicine. However, they also call out that “the prevalence of vitamin A deficiency is rarely seen in the first world, nutrient-rich countries.” Still, because a vitamin A deficiency can affect those with inflammatory bowel disease and post-bariatric surgery—or those who don’t eat a nutrient-rich diet—it’s good to be aware of the symptoms. If you experience any of the following symptoms, contact a medical provider who can perform a blood test to determine the cause and prescribe treatment.
- Blurred evening and night vision
- Dull and dry skin
- Hair loss
- Infertility
- Chronic sickness or infection
- Fragile bones
Can you get too much vitamin A?
While consuming an adequate amount of vitamin A is super important, it’s also entirely possible to get too much of a good thing—and that could lead to health problems as well. Vitamin A is fat soluble, which—unlike water soluble nutrients like vitamin B—means it can be stored in body fat in toxic levels that could result in adverse symptoms and even death.
Symptoms of excess vitamin A include headaches, pain, dizziness, and nausea. And, it’s also worth noting that some studies suggest that getting too much vitamin A (especially in the form of supplements) could be particularly detrimental for some groups; it’s been linked to an increase in lung cancer for those who smoke. However, vitamin A consumed from plants (also known as provitamin A) doesn’t appear to carry the same risks as consuming it in excess in the form of supplements.
So, what’s the right amount of vitamin A?
The daily amount of vitamin A that an average adult should consume is approximately 700-900 mcg per day. If you’re eating a healthy, balanced diet, you shouldn’t need additional vitamin A supplements. But if you are unable to follow a balanced diet, vitamin A in supplements can definitely be helpful. Consult a medical professional!
Which foods contain vitamin A?
Luckily, it’s pretty easy to get enough vitamin A from eating a nutritious and balanced diet that includes animal- and plant-based foods.
There are two types of dietary vitamin A—plain ol' vitamin A and provitamin A. They both do the same thing, they just come from different foods and are therefore processed slightly differently in the body.
Vitamin A is found in foods of animal origin such as eggs, milk and dairy products, meat, especially liver, and fish. Mackerel, sardines, cod, salmon, and trout are high in vitamin A.
Provitamin A are precursors of vitamin A that are transformed into retinol (vitamin A) in the gut. They're also called carotenoids; beta-carotene is probably the the provitamin A you’ve heard of the most.
Provitamin A comes from plants. Good sources are any vegetable or fruit with yellow, orange, and red skin—carrots, tomatoes, oranges, peaches, apricots, pumpkin, mango, sweet potatoes, cantaloup, red pepper, watermelon, and squash.
Green leafy veggies like spinach, kale, chard, and collards are also high in provitamin A.
As we always say, it’s important to eat the rainbow to get all your nutrients—and vitamin A is no exception. And, remember, Vitamin A is fat soluble, so it’s stored in our bodies and used as needed—just another reason why it’s important to have some body fat.