Vitamin A

Top 20 Health Benefits of Vitamin A

1. Supports night vision — essential for forming rhodopsin, a pigment in the retina
2. Prevents age-related macular degeneration
3. Boosts immune system function — strengthens mucosal barriers and immune cells
4. Promotes healthy skin — reduces acne, supports cell turnover
5. Aids in wound healing — accelerates skin regeneration
6. Supports reproductive health — vital for sperm and egg development
7. Essential for fetal development — especially heart, lungs, and eyes
8. Reduces inflammation — acts as a powerful antioxidant
9. Protects against infections — especially in respiratory and digestive tracts
10. Supports bone growth and remodeling
11. Improves hair health — regulates sebum production
12. Enhances lung function — reduces risk of asthma and respiratory illness
13. May lower cancer risk — especially with dietary beta-carotene
14. Supports kidney and liver function
15. Improves iron metabolism — helps prevent anemia
16. Promotes healthy cell differentiation — crucial for organ development
17. May reduce risk of neurodegenerative diseases — like Alzheimer’s
18. Helps regulate gene expression — especially during pregnancy
19. Supports oral and gum health
20. Improves skin elasticity and reduces wrinkles — often used in retinoid creams

🔗 Vitamin A & Nutrient Interactions

Works closely with:

• Zinc — required for transporting vitamin A from the liver to tissues
• Vitamin D — balances immune and bone health alongside A
• Vitamin E — protects vitamin A from oxidation
• Vitamin C — enhances antioxidant effects
• Iron — vitamin A improves iron absorption and mobilization

🧬 Vitamin A Forms

Type	Source	Notes
Retinol	Animal foods (liver, eggs, dairy)	Active form, highly bioavailable
Retinyl Palmitate	Supplements	Storage form, often used in capsules
Beta-Carotene	Plants (carrots, sweet potatoes, spinach)	Converted to retinol in body
Lutein & Zeaxanthin	Leafy greens	Support eye health, related to A

⚠️ Vitamin A Toxicity (Hypervitaminosis A)

Vitamin A is fat-soluble, so excess is stored in the liver — making overdose possible, especially from supplements.

Symptoms of Overdose:

• Headaches, nausea, dizziness
• Dry, peeling skin and cracked lips
• Hair loss and brittle nails
• Liver damage and jaundice
• Bone pain and increased fracture risk
• Birth defects if taken in excess during pregnancy3

The tolerable upper intake level (UL) for adults is 3,000 mcg RAE/day. Toxicity often occurs from long-term supplement use, not food sources.

🥕 Top Food Sources of Vitamin A (per serving)

Food	Vitamin A (mcg RAE)	Notes
Beef liver (3 oz)	6,580 mcg	Highest source; caution with frequency
Liverwurst (1 oz)	2,360 mcg	Very concentrated
Cod liver oil (1 tsp)	1,350 mcg	Also high in vitamin D
Carrots (1 cup cooked)	1,330 mcg	Rich in beta-carotene
Tuna (6 oz)	1,287 mcg	High in retinol
Butternut squash (1 cup)	1,140 mcg	Great roasted
Sweet potato (1 medium)	1,095 mcg	Skin-on preferred
Spinach (1 cup cooked)	943 mcg	Also high in iron
Kale (1 cup raw)	~900 mcg	Nutrient-dense
Red bell pepper (1 medium)	~570 mcg	Sweet and crunchy