Vitamin A is an essential nutrient for many bodily functions and health. This fat-soluble vitamin has two primary forms: retinol (in animal products) and carotenoids (in plant foods). Both are important for a healthy and well-lived life.
But all the benefits of vitamin A are not very well known; vitamin A is something everyone needs to understand to maintain healthy vision, particularly in low-light environments—vitamin A may also enhance immune function by keeping skin and mucosal cell integrity, serving as a barrier to infection. Vitamin A also plays a role in cell division and growth, making it essential for reproductive health and fetal development in pregnancy.
The timeliness of ensuring sufficient vitamin A in your body can do wonders for your health. But, without it, the potential for severe health repercussions rises, so it’s crucial to ensure you diversify and get enough of this vital nutrient. In this guide, we look at the advantages, sources, deficiency risks, and why you must keep the right balance with vitamin A for good health.
What is Vitamin A?
Vitamin A is part of a family of fat-soluble nutrients called retinoic acids. These nutrients are essential in many body processes, such as eyesight, immunity, and reproduction. Vitamin A is also necessary for healthy skin, cell growth, and general health. However, in contrast to specific vitamins, the body cannot synthesise them, so they must be ingested with food.
What is the Importance of Vitamin A for Health?
Vitamin A is essential for the human body to work. Retinol, its active form, plays a direct role in vision, and plant-based sources of carotenoids act as antioxidants, maintaining cell health. Additionally, vitamin A helps with the production and function of white blood cells, which allow the body to fight infections.
How Vitamin A functions in the body ?
Vitamin A is needed for multiple systems in the body. Mouth It’s a healthy vision protector, immune system booster, and cell developer. The various forms that Vitamin A takes allow the body to convert and use them as processes require.
Active Vitamin A metabolites, the retinoic acids (RAs), are critical mediators of cellular health. They assist the body in skin healing, immune support, and tissue repair. This makes retinoic acid so crucial for skin integrity, especially for those with skin conditions (from acne to dermatitis to psoriasis) or wounds.
Vitamin A is essential in protecting skin and mucous membranes against infections. Strengthening these barriers helps stop bacteria and viruses from entering the body, reducing infection rates.
Vitamin A is often associated with vision, especially night vision. It aids in producing pigments in the retina that are essential for vision in dim light and colour vision. A vitamin A deficiency can cause night blindness or an inability to see well in the dark.
There are two primary forms of vitamin A: one in animal products and the other in plant-based foods. Both sources provide vitamin A but differ and have respective advantages, so you should include both in your diet.
Retinol Animal Sources of Vitamin A
The body’s active form of Vitamin A is called retinol and comes from animal sources. This type of vitamin A is found in foods of animal origin, such as:
- Liver: Especially fish liver, which has very high levels of retinol.
- Egg Yolks: When different portions of Nutrient A nutrients are used, the yolk is sure to be in higher proportions, so care for both texts.
- Dairy Products: Milk, cheese, and butter are excellent sources.
- Meat: Muscle meats are lower in vitamin A than organ meats but can still contribute to total intake.
Meat muscle tissues are poor in Vitamin A retinol, stored mainly in the liver, so organ meat is a good source.
Carotenoids as Plant Sources of Vitamin A
Plants are a source of vitamin A in the form of pigments, known as carotenoids, that give plants their bright colours, like some fruits and vegetables. Unlike retinol, which doesn’t need to be converted into active Vitamin A by the body. Foods that are high in carotenoids include:
- Carrots contain a large amount of the antioxidant beta-carotene.
- Sweet potatoes are a great source of beta-carotene and are very versatile.
- Dark leafy greens: spinach, collard, or kale—are good choices.
- Mango and Papaya: Both These Fruits Plus Taste And Supply**
- Vegetables in Red and Orange: These include bell peppers and butternut squash.
These powerful antioxidants support the skin and vision and help protect the cells due to carotenoids.
How vitamin A and other fats are absorbed ?
Necessary dietary fats are needed to absorb Vitamin A. Vitamin A fully is a fat-soluble vitamin, which requires fats in the diet to be adequately absorbed in the intestines. Adding other foods high in vitamin A (for example, avocados, nuts, or olive oil) can improve absorption so that the organism properly utilises this essential nutrient.
The Recommended Amounts of Vitamin A
How much Vitamin A one should consume daily depends on age and health status. A balanced intake is indispensable to prevent lack or overdose.
Someone Under the Age of (H3)
- Kids (4-8 years): 3,000 IU per day
- Adults: 10,000 IU daily.
Dietary supplement consumption of Vitamin A
Vitamin A needs vary based on age, life stage, and health conditions. This essential micronutrient is essential during pregnancy and breastfeeding as it contributes to fetal development and improves immune health for both mother and baby.
There are different types of vitamin A, and to make it easier to track how much we get from various sources, vitamin A from food is frequently expressed in retinol activity equivalents (RAE). The following explains how the RAE translates to different vitamin A food sources:
- One retinol activity equivalent (RAE) = 1 mcg of retinol.
- This amounts to 1 RAE = 12 mcg of beta-carotene (from food).
- Supplements: 1 RAE = 2 mg beta-carotene.
- 1 RAE = 3.33 international units (IU) of vitamin A.
Age-adjusted Recommended Daily Allowance (RDA)
Here are the vitamin A guidelines for daily intake in mcg per age group.
- 0-6 months: 400 mcg
- Infants 7–12 months: 500 mcg
- Children 1–3 years: 300 mcg
- Children 4–8 years: 400 mcg
- Children 9–13 years: 600 mcg
- Males 14+ years: 900 mcg
- Females 14+ years: 700 mcg
Special Life Stages:
- For pregnant women, 770 mcg/day is also needed for fetal development.
- For Mother & Baby Breastfeeding: 1,300 mcg per day.
For example, the mean intake of vitamin A for Americans age two and older is approximately 607 mcg/d based on the 2007–2008 National Health and Nutrition Examination Survey (11). Although this intake sufficiently fulfils overall daily requirements for most of the general population, some people may need specific dietary adjustments or supplements to reach that goal, particularly during life stages when vitamin A needs are elevated.
Vitamin A has health benefits, such as helping to enhance your vision and even your immune system.
Provides Support for Vision and Eye Health
Vitamin A is needed for good vision, particularly in the dark. It is essential for assembling rhodopsin, a pigment that enables vision in low-light conditions.
This also holds back stage-related macular degeneration and the possibility of getting cataracts.
Vitamin A is also an antioxidant, which means it can help protect your body against free radicals that can cause damage to cells and make your immune system less effective.
Vitamin A is also necessary to produce and control immune cells that protect the body from infections. When deficient in vitamin A, you are more likely to get sick.
Widely acknowledged for its role in maintaining the integrity of the skin, vitamin A supports healthy skin by stimulating the production and growth of new cells.
Known as an antioxidant, it combats oxidative stress, minimising warning signs of ageing, such as wrinkles and dryness, while possibly aiding in treating issues like acne.
Helps build reproductive and fetal development
Vitamin A: As an antioxidant, it promotes reproductive health for both men and women. In men, it helps in creating sperm the right way, whereas, in pregnant women, it helps to develop a healthy fetus properly.
Pregnancy is essential for the development of the fetus, especially the development of the body organs and skeleton, heart, lungs, kidneys, and eyes.
Vitamin A helps to keep bones healthy by assisting in bone remodelling, the process the body goes through to fix and fortify bones.
It is prone to fractures due to a lack of other nutrients, such as vitamin D, leading to a deficiency.
Sustains proliferative signalling in the cell cycle
Vitamin A — Helps with the process of cell differentiation, in which cells become specialised into their specific types, such as skin, blood, and nerve cells.
It is also involved in tissue repair and cellular growth (hence an essential component for wound healing and overall tissue health).
What Happens with a Deficiency of Vitamin A?
Vitamin A is significant for health, particularly vision and immune function, which may cause deficiency. Here’s the impact on the body of not getting enough of this vital nutrient:
Almost everyone knows vitamin A is vital for the eye, especially night vision. Vitamin A helps maintain healthy eyes; its deficiency will lead to night blindness (the inability to see correctly in dim light). Extreme deficiencies can result in two serious eye diseases, such as xerophthalmia, a dryness of the eyes that can precipitate blindness if left poorly treated.
It is essential for immune system health. This makes it easier for infections to attack the body because there are insufficient immune cells to battle the pathogens, which can result in frequent sickness and less capacity to fight off infections.
Vitamin A is crucial for skin and hair health. Without it, skin can become dry and scaly, with hyperkeratosis, where the skin becomes thick and lumpy. Damaged hair: Vitamin A contributes to the production of oils that keep hair moist; without it, hair can become dry and brittle.
Delayed Growth and Development in Children
Vitamin A deficiency is implicated in growth and developmental problems in children. Vitamin D deficiency can affect a child physically or mentally, as this nutrient plays a fundamental role in average growth, development, bone replacement, and cell differentiation.
In other words, both men and women can suffer from vitamin A deficiency, which can impact reproductive health as well. Vitamin A is essential in developing sperm and egg cells; thus, low vitamin A levels have been linked to infertility.
Excess of Vitamin A Risks: Hypervitaminosis A
Although vitamin A is an antioxidant, an excess amount of it would cause toxicity. Too much vitamin A in the body is called hypervitaminosis A, commonly resulting from taking high doses of vitamin A from supplements.
Hypervitaminosis A occurs due to excessive accumulation of vitamin A in the body, typically due to over-supplementation or chronic use of certain drugs. Other topical preparations packed with Vitamin A, such as isotretinoin for acne, may also contribute to this condition.
What Causes Vitamin A Poisoning ?
Acute vitamin A toxicity is more likely due to excess doses of supplements, not food. Some drugs, methotrexate, include Vitamin A analogues, which pose an additional danger when taken without proper medical supervision.
Excess preformed vitamin A intake can result in vitamin A toxicity, also called hypervitaminosis A.
Symptoms can include:
- Changes in skin colour.
- Palmar and plantar desquamation.
- Cracked skin on the fingers.
- Psoriasis.
- Allergic contact dermatitis.
- Ectropion, which involves the skins around the eyes.
- Dryness of the lips, mouth, and nose, which could increase the risk of infection.
- Reduced sebum production.
Usage per extended period can cause:
- Changes in bone formation.
- High cholesterol levels.
- Liver damage.
- Headaches, nausea, and vomiting due to changes in the nervous system.
During pregnancy, excessive retinol can cause your infant to be born with:
- Cleft palate.
- Heart problems.
- Microcephaly.
- Hydrocephalus, contrary to its almost poetic name—water on the brain.
- Issues with the thymus (the gland that produces white blood cells).
Applying the topical treatment retinol can elevate vitamin A concentrations to an unsafe level 9. Retinol is one of the most-copied anti-ageing skin creams.
Topical products may negatively affect the skin, although these will probably be less severe than overconsuming them orally. However, you should not use them during pregnancy.
Supplements carry the most risk of overconsumption. A wholesome, well-balanced diet rarely delivers toxic degrees of vitamin A; it should also contain adequate vitamin A without needing nutritional supplements.
Consuming various foods rich in vitamin A daily is essential to prevent vitamin A deficiency. Getting it from both animal and plant sources can ensure a balanced intake since each source provides unique forms and benefits of this nutrient. Liver, eggs, and other animal products provide active vitamin A (retinol); colourful fruits and vegetables, including carrots and other root vegetables, sweet potatoes, and the green, leafy varieties, provide carotenoids, which the body can convert to vitamin A as needed; a balance of which helps maintain adequate levels and good health.
How to Handle and Avoid Hypervitaminosis A ?
To minimise toxicity, restrict supplementation and take a higher dose of Vitamin A only with a healthcare provider; intake from food sources is a better balance and safer than supplementation alone.
Getting the Vitamin A Goldilocks Zone
You may need this vitamin if balance is only part of it. A healthy diet high in fruits, vegetables, and meat can ensure sufficient Vitamin A without risk. However, a balanced diet allows you to reap the benefits without the threat of toxicity.
Vitamin A: A Pleiotropic Regulator of Mucosal Immunity
Vitamin A exerts a pleiotropic role in mucosal immunity—the immune defence at the mucous membranes lining the chest and abdomen, surrounding the respiratory and digestive tracts. It amplifies immune cell function, reinforces mucosal barriers, and protects mucosal surfaces from pathogens. Vitamin A plays an essential role in mucosal immunity by helping produce the antibodies that protect the body against infections, thus enhancing overall immune fortitude.
Vitamin A: Modulator of Skin Innate Immunity and the Skin Microbiome
Essential for every human, vitamin A is a vital nutrient that plays numerous roles in the body, especially concerning health. There are two main types of this fat-soluble vitamin—retinol, found in animal foods, and carotenoids from plant foods. Both play an essential role in good physical and mental health.
Anyone who wants to improve their general well-being must realise that vitamin A is one of the top vitamins you should have in your diet. Best known for its role in healthy vision, especially in low-light situations, vitamin A also plays an immune-supporting role by maintaining skin and mucosal cells intact and functioning as a barrier to infection. In addition, Vitamin A plays a vital role in cell division and growth and is essential for reproductive health and fetal development during pregnancy.
Getting enough vitamin A can work wonders for your health. Conversely, a deficiency can also result in severe health problems, so it is essential to ensure that your diet contains a variety of foods high in this crucial nutrient. Let us discuss the benefits, sources, risks of deficiency, and importance of vitamin A, as well as how to maintain the right balance of this micronutrient for better health.
Vitamin A is vital for eye health, immune health, and cell function. It must be well-balanced by animal and plant sources so the body doesn’t overload.
Also, correctly balancing your vitamin intake can reduce the likelihood of toxicity while still getting enough to support general nutrition. As always, it is essential to work with your healthcare professional to assess the levels you need for your body and make the best health decisions.
Can I get enough Vitamin A from a plant-based diet?
Yes, but beta-carotenes need to be converted to retinol. Fats aid absorption, so include some.
What are the signs of vitamin A deficiency?
Symptoms include difficulty seeing at night, dry skin, and other infections.
Can excessive vitamin A be bad for my health?
True, it causes toxicity, leading to nausea and headaches, and may even damage the liver due to excess Vitamin A.
But is vitamin A safe when pregnant?
Not in large doses, but pregnant women should not take high doses since it can be a congenital disability. It is better to consult a doctor.
Did I need to supplement Vitamin A?
Taking Vitamin A through foods rather than supplements is recommended unless under a medical prescription for deficiency.
Boost your immunity by including foods high in vitamin A. Unsure where to start? Talk to a health provider to help ensure you make the right decision for your health journey.
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References:
Gilbert, C. (2013). What is vitamin A and why do we need it? Community Eye Health, 26(84), p.65.
Olson, J.M. and Goyal, A. (2020). Vitamin A Toxicity. PubMed.
National Institutes of Health (2023). Office of Dietary Supplements – Vitamin A. [online] Nih.gov. Available at: https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/.
NHS (2020). Vitamin A – Vitamins and minerals. [online] NHS. Available at: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-a/.
HARVARD T.H. CHAN SCHOOL OF PUBLIC HEALTH (2012). Vitamin A. [online] The Nutrition Source. Available at: https://nutritionsource.hsph.harvard.edu/vitamin-a/.
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