Boost Your Health with Vitamin A: Essential for Eye Health, Skin, and Immunity

Vitamin A: Overview and Functions

What Is Vitamin A?

Vitamin A is a fat-soluble vitamin essential for numerous bodily functions. It is obtained from food:

• Animal-derived sources: Contain vitamin A as retinol (e.g., liver, milk, eggs).
• Plant-derived sources: Contain beta carotene, a precursor to vitamin A (e.g., carrots, spinach, sweet potatoes, papaya).

Beta carotene is converted into active vitamin A in the body and fulfills the same functions as retinol, although animal-based retinol is more directly bioavailable.[1] 

Functions of Vitamin A

1. Vision Support

• Essential for the formation of rhodopsin, a pigment in retinal rods critical for light-dark vision.
• Helps prevent night blindness, macular degeneration, and dry eyes.

2. Skin Health

• Supports regeneration and maintenance of epithelial tissue.
• Fights acne and may help prevent skin cancer.
• Used both internally and topically for skin care.

3. Immune Function

• Enhances immune responses, especially in mucosal tissues.
• Reduces severity of infections in children.
• Functions as an antioxidant, reducing inflammation and allergic overreactions.[1] [2]

4. Cellular Growth and Renewal

• Regulates cell division, differentiation, and apoptosis.
• Vital for intestinal, bone, and sperm cell development.
• Plays a role in cancer cell apoptosis.[2] [3] [4]

5. Reproductive Health and Development

• Crucial during pregnancy and lactation for tissue development.[5] [3]
• Deficiency or overdose can be harmful to the fetus—medical consultation is advised.

How much Vitamin A is needed?

The concentration of Vitamin A is indicated in retinol equivalents (RAE) as a
common denominator of the different forms of vitamin A. The recommended daily
intake (RDA) of vitamin A is according to the DGE (German Nutrition Society)
determined by age:[6] 

Average RDA in microgram (µg) RAE*: 

• Newborn and Children up to 2 years - 500 bis 600 µg RAE (1666 IE - 2000 IE) 
• Children under 13 years - 600 - 900 µg RAE (2000 IE - 3000 IE) 
• Adolescents and adults - 1000 µg RAE for men (3333 IU) and 800 µg RAE for women (2666 IU)
• Pregnant Women - 1100 µg RAE (3666 IE)
• Lactating Women - 1500 µg RAE (5000 IE)

* 1 µg RAE corresponds to 3,333 IU 

Vitamin A Deficiency

Causes

• Malnutrition
• Poor fat absorption due to conditions like:
• Celiac disease
• Irritable bowel syndrome (IBS)
• Cystic fibrosis
• Leaky gut syndrome

Symptoms

• Visual issues: night blindness, dry eyes, blindness
• Skin/mucosa changes
• Respiratory issues
• Higher infection susceptibility[7]

Vitamin A in Foods

• Animal Sources (Retinol) - Liver, egg yolk, salmon, butter, dairy, eel
• Plant Sources (Beta Carotene) - Carrots, sweet potatoes, pumpkin, spinach, kale, broccoli, peas, oranges, cherries, papaya[8] [1]

Supplementation and Special Considerations

Who Might Need Supplements?

• People with digestive disorders
• Those with malnutrition
• Pregnant/lactating women (under medical guidance)[5][3]

Potential Side Effects

• Toxicity from excess retinol (not from beta carotene)
• Over-supplementation during pregnancy may harm the fetus

Vitamin A Interactions

• Orlistat (weight loss supplement) reduces fat and vitamin A absorption[9]
• Retinoid medications for skin (e.g., for psoriasis) can raise vitamin A levels—risk of overdose[10]
• Liver or kidney disease: consult a physician before taking supplements

Conclusion

Vitamin A plays a vital role in maintaining vision, skin, immunity, and cellular health. While both plant-based and animal-based sources are beneficial, proper intake—neither too little nor too much—is essential, particularly in vulnerable populations such as pregnant women or individuals with absorption disorders.