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Supplement Ingredients
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Vitamin A: Health Benefits, Types, Deficiencies, Foods, and More

March 31, 2020
Fact checked
Medically reviewed by
Dr. Natacha Montpellier, ND, B.Sc.
  1. Wellness blog
  2. Vitamin A: Health Benefits, Types, Deficiencies...

Written by Biotics Research

Ensuring adequate consumption of all of the essential vitamins and minerals is key to optimizing health. Vitamin A, a fat-soluble organic compound found in a variety of forms, is one such important vitamin. 

As a rule of thumb, foods high in vitamin A are red or orange in color; think of bell peppers, sweet potatoes, turmeric, and carrots. Orange fruits and vegetables contain a compound called beta-carotene, which is converted to vitamin A in the human body. Therefore, these types of foods (orange fruits and vegetables) contain what is called “provitamin A”.

In this article, we’ll go over everything you need to know about vitamin A, including the importance of vitamin A and five specific benefits, vitamin A deficiency symptoms, vitamin A foods, and much more.

What is vitamin A?

Vitamin A is an antioxidant that helps combat free radicals, waste products that are continuously formed by various systems of the body. (28) Antioxidants, like vitamin A, help neutralize free radicals, reduce oxidative stress, and decrease cellular damage.

Retinol is a form of vitamin A that promotes healthy skin cell formation
Retinol is a form of vitamin A that promotes healthy skin cell formation.When stored in the blood, the most abundant form of vitamin A is retinol. Retinol is a form of vitamin A often used in skincare formulas to promote healthy skin cell formation and boost collagen production. Vitamin A is good for skin – often used as a treatment for acne and other skin conditions thanks to its antioxidant properties, reducing the mucous layer under the skin. (32) Vitamin A is used throughout the body, promoting a healthy immune system, vision, bone growth as well growth and reproduction. (4)(30)(8) 

Different kinds of vitamin A supplements 

Vitamin A comes in two forms, the first is provitamin A, which is found in plant-based foods. The second type of vitamin A is known as “preformed” or “active” vitamin A1, which is found in meat and dairy. 

Vitamin A1 

Vitamin A found in animal sources, often referred to as vitamin A1, contains retinoids, retinal, and retinoic acid. Retinoids are known as preformed or “active forms” of vitamin A, which means that they are bioactive and can be used by the body as they are.  

Provitamin A

Provitamin A, found in plants, is referred to as the “inactive” form of vitamin A. This form is made up of compounds including alpha-carotene, beta-carotene, and beta-cryptoxanthin. (1)

Five health benefits of vitamin A

Let’s take a look at five key health benefits of vitamin A in more detail.

1. Enhances bone health

Consuming enough vitamin A is essential for bone health. Vitamin A influences the production of osteoblasts (cells that create new bone) and osteoclasts (cells that absorb bone tissue). People who have lower concentrations of vitamin A are more prone to bone fractures. (31) One study showed that the risk for bone fractures drops by 6% in people who have higher volumes of vitamin A in their blood. (3)

2. Supports skin health

Vitamin A has been used in some people suffering from acne. Vitamin A can help remove excess skin, sebum, and oils that build up in acne-prone skin. Some medical acne treatments contain retinoids, which are compounds of vitamin A that help regulate skin cell growth. (6)

3. Optimizes reproduction & growth

Vitamin A plays a key role in reproduction and the formation of a healthy human fetus. Both male sperm production and female egg quality require adequate amounts of vitamin A for optimal fertility. (8)

4. Strengthens the immune system

Vitamin A reduces susceptibility to disease by optimizing your body’s natural immune defenses. Thanks to vitamin A’s anti-inflammatory properties. Conversely, a low vitamin A status is associated with a greater risk of death from diseases like malaria and measles. (25) Reduced levels of vitamin A in your blood may put you at risk for contracting diseases and impair your ability to recover quickly. (27) 

5. Improves eyesight

It’s no coincidence that the name retina, referring to the part of your eye that receives light, and retinol (vitamin A1) sound similar. Vitamin A is critical for healthy eyesight. Vitamin A helps protect the cornea, the surface of the eye, and it’s anti-inflammatory processes may play a role in decreasing vision loss from the deterioration of the central part of the eye (the macula). Beta-carotene may even prevent night blindness and slow the progression of age-related sight issues. (29)

How much vitamin A do you need?

The recommended daily value (DV) of vitamin A is 900 mcg for men, 700 mcg for women, and 300-600 mcg in children. (2) However, it’s important to note that excess vitamin A is deleterious to health. Be sure to speak to a healthcare practitioner before adding supplemental vitamin A to your wellness plan. 

Discover foods high in vitamin A

A number of animal and plant-based foods naturally contain vitamin A. Eating a whole foods diet, filled with rich natural sources of vitamin A may be sufficient for most people. However, keep in mind that certain individuals may require supplementation, depending on their individual needs. 

The following foods contain high levels of vitamin A and have been split into two columns – animal and plant-based foods.

Top five animal foods rich in vitamin A

Retinol (Vitamin A1) is found in animal foods. The top five animal foods listed below contain high amounts of retinol, in order of the highest amount of vitamin A to the lowest. 

  • Liver – beef (338% DV per 100g) (11)
  • Cod liver oil (90% DV per teaspoon) (12)
  • Bluefin Tuna (44% DV per 100g) (14)
  • Mackerel (15% DV per 100g) (15)
  • Salmon (2% DV per 100g) (16)

Sweet potatoes support healthy vision, boost the immune system and promote gut health.
Sweet potatoes support healthy vision, boost the immune system and promote gut health.

Top five plant-based foods rich in provitamin A

Listed in descending order, the top plant-based foods richest in provitamin A include:

  • Sweet potato (284% DV per 100g) (19)
  • Turnip Greens (232% DV per 100g) (20)
  • Winter squash (213% DV per 100g) (18)
  • Collards (100% DV per 100g) (12)
  • Kale (96% DV per 100g) (17)

How much vitamin A is dangerous?

High doses of vitamin A supplementation can be dangerous, especially for pregnant women. Vitamin A supplements usually use preformed vitamin A and should be taken in under the supervision of a qualified healthcare professional. (22)

Excess intake of vitamin A may result in dry skin, headaches, dizziness, and vomiting. People with a substance use disorder, as well as those who take medications or have kidney or liver disease, should consult their healthcare practitioner before supplementing with vitamin A. 

It’s important to note that too much provitamin A from plants will do you no harm. (21) From time to time, people will experience yellowing of the skin after consuming high quantities of provitamin A. Although aesthetically displeasing, this discoloration is not associated with any adverse health issues.

Symptoms of vitamin A deficiency

What happens if you don’t get enough vitamin A? Vitamin A is required for all of the systems of the body to work in harmony. As such, a deficiency can lead to the breakdown of different systems of the body. When the body is depleted of adequate vitamin A, the concentration of retinol in the blood will fall below 0.35 μmol/L (10 μg/dL). (26)

The main symptoms of vitamin A deficiency are: 

  • Eye disease or blindness (23)
  • Skin conditions (10)
  • Thyroid dysfunction (33)
  • Weakened immune system (24)

Who is at risk of vitamin A deficiency?

Vitamin A deficiencies are rare in the US, but common in developing countries. 

Some Asian populations are suffering from night blindness and increased child mortality rates due to severe vitamin A deficiencies. This phenomenon is rarely found in the west unless there are other underlying health conditions. (5)

Eating the standard American diet (SAD), leaky gut and digestive disorders can seriously reduce your body’s ability to absorb nutrients. As such a vitamin A deficiency can also occur in people with digestive disorders. (7)

The bottom line

The primary reason behind vitamin A deficiency is complications from another illness such as leaky gut, or following the standard American diet. In both cases, the body has trouble obtaining sufficient quantities of vitamin A. Vitamin A is abundant in a wide range of foods and can be obtained through the diet. However, each person is unique and there are many individuals with conditions such as acne, thyroid dysfunction, or eye diseases that may benefit from vitamin A supplementation. It’s advisable to consult with your healthcare practitioner if you feel that you can benefit from additional vitamin A supplementation.

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Disclosure: This article was written in partnership with Biotics Research. All supplier partnerships have been approved by doctors on our Integrative Medical Advisory team, and this content adheres to all guidelines outlined in our content philosophy. Fullscript has not been compensated financially for the publication of this article.
References
  1. Burri BJ. (2015, July 9). Beta-cryptoxanthin as a source of vitamin A. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/25270992 
  2. Dietary Guidelines for Americans. (2015, December). Retrieved from https://health.gov/sites/default/files/2019-09/2015-2020_Dietary_Guidelines.pdf  
  3. Graciela Caire-Juvera, Cheryl Ritenbaugh, Jean Wactawski-Wende, Linda G Snetselaar, and Zhao Chen. (2008, January 3). Vitamin A and retinol intakes and the risk of fractures among participants of the Women’s Health Initiative Observational Study. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2715292/  
  4. J. Rodrigo Mora, Makoto Iwata, and Ulrich H. von Andrian. (2010a 20). Vitamin effects on the immune system: vitamins A and D take centre stage. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2906676/ 
  5. Jane Higdon, Ph.D.  Linus Pauling Institute  Oregon State University. (2000). Vitamin A. Retrieved from https://lpi.oregonstate.edu/mic/vitamins/vitamin-A#reference37+   
  6. Malwina Zasada and Elżbieta Budzisz. (2019 30). Retinoids: active molecules influencing skin structure formation in cosmetic and dermatological treatments. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6791161/
  7. Márcia Soares-Mota, Tianny A Silva, Luanda M Gomes, Marco AS Pinto, Laura MC Mendonça, Maria Lúcia F Farias, Tiago Nunes, Andrea Ramalho, and Cyrla Zaltman. (2015a, February 7). High prevalence of vitamin A deficiency in Crohn’s disease patients according to serum retinol levels and the relative dose-response test. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4316104/  
  8. Margaret Clagett-Dame and Danielle Knutson. (2011, April 29). Vitamin A in Reproduction and Development. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257687/  
  9. Margaret Clagett-Dame, and Danielle Knutson. (2011 3). Vitamin A in Reproduction and Development. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257687 
  10. Maronn M, Allen DM, Esterly NB. (2005, January 22). Phrynoderma: a manifestation of vitamin A deficiency?… The rest of the story. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/15660900  
  11. NutritionValue.org . (2020). (Beef, raw, liver, variety meats and by-products. Retrieved from https://www.nutritionvalue.org/Beef%2C_raw%2C_liver%2C_variety_meats_and_by-products_nutritional_value.html  
  12. NutritionValue.org . (2020). Collards, raw. Retrieved from https://www.nutritionvalue.org/Collards%2C_raw_nutritional_value.html  
  13.  NutritionValue.org . (2020). Fish oil, cod liver. Retrieved from https://www.nutritionvalue.org/Fish_oil%2C_cod_liver_nutritional_value.html  
  14. NutritionValue.org . (2020). Fish, raw, bluefin, fresh, tuna. Retrieved from https://www.nutritionvalue.org/Fish%2C_raw%2C_bluefin%2C_fresh%2C_tuna_nutritional_value.html  
  15. NutritionValue.org . (2020). Fish, raw, king, mackerel. Retrieved from https://www.nutritionvalue.org/Fish%2C_raw%2C_king%2C_mackerel_nutritional_value.html  
  16. NutritionValue.org . (2020). Fish, raw, pink, salmon. Retrieved from https://www.nutritionvalue.org/Fish%2C_raw%2C_pink%2C_salmon_nutritional_value.html  
  17. NutritionValue.org . (2020). Kale, raw. Retrieved from https://www.nutritionvalue.org/Kale%2C_raw_nutritional_value.html  
  18. NutritionValue.org . (2020). Squash, raw, butternut, winter. Retrieved from https://www.nutritionvalue.org/Squash%2C_raw%2C_butternut%2C_winter_nutritional_value.html  
  19. NutritionValue.org . (2020). Sweet potato, unprepared, raw. Retrieved from https://www.nutritionvalue.org/Sweet_potato%2C_unprepared%2C_raw_nutritional_value.html  
  20. NutritionValue.org . (2020). Turnip greens, raw. Retrieved from https://www.nutritionvalue.org/Turnip_greens%2C_raw_nutritional_value.html  
  21. Ods.od.nih.gov. (2020, February 14). Vitamin A. Retrieved from https://ods.od.nih.gov/factsheets/VitaminA-Consumer/  
  22. Penniston KL, Tanumihardjo SA. (2006). The acute and chronic toxic effects of vitamin A. – PubMed – NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/16469975
  23. R D Semba, H Farzadegan, and D Vlahov. (1997, January 1). Vitamin A levels and human immunodeficiency virus load in injection drug users. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC170483/
  24. R D Semba, H Farzadegan, and D Vlahov. (1997, January 4). Vitamin A levels and human immunodeficiency virus load in injection drug users. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC170483/  
  25. Sapna Patel and Michael Vajdy. (2015, July 17). Induction of cellular and molecular immunomodulatory pathways by vitamin A and Flavonoids. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4832596/  
  26. Saskia de Pee, Omar Dary. (2002, September 1). Biochemical Indicators of Vitamin A Deficiency: Serum Retinol and Serum Retinol Binding Protein . Retrieved from https://academic.oup.com/jn/article/132/9/2895S/4687694  
  27. Stephensen CB. (2001 21). Vitamin A, infection, and immune function. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/11375434  
  28. V. Lobo, A. Patil, A. Phatak, and N. Chandra. (2010). Free radicals, antioxidants and functional foods: Impact on human health. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249911/
  29. Wu J, Cho E, Willett WC, Sastry SM, Schaumberg DA. (2015b, December 13). Intakes of Lutein, Zeaxanthin, and Other Carotenoids and Age-Related Macular Degeneration During 2 Decades of Prospective Follow-up. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/26447482  
  30. Zhang X, Zhang R, Moore JB, Wang Y, Yan H, Wu Y, Tan A, Fu J, Shen Z, Qin G, Li R, Chen G. (2017 10). The Effect of Vitamin A on Fracture Risk: A Meta-Analysis of Cohort Studies. – PubMed – NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/28891953 
  31. Zhang X, Zhang R, Moore JB, Wang Y, Yan H, Wu Y, Tan A, Fu J, Shen Z, Qin G, Li R, Chen G. (2017, September 10). The Effect of Vitamin A on Fracture Risk: A Meta-Analysis of Cohort Studies. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/28891953 
  32. Zhiyi Huang, Yu Liu, Guangying Qi, David Brand, and Song Guo Zheng. (2018, September 7). Role of Vitamin A in the Immune System. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6162863/ 
  33. Zimmermann MB, Wegmüller R, Zeder C, Chaouki N, Torresani T. (2004, November 8). The effects of vitamin A deficiency and vitamin A supplementation on thyroid function in goitrous children. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/15531495  

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