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Vitamin A is an essential nutrient needed for vision, skin health, and the immune system. Animal products such as eggs and liver (retinoids) or plant-based sources like carrots and spinach (carotenoids) contain vitamin A. It is recommended that adult women consume 700 micrograms and men 900 micrograms per day.
Symptoms like night blindness, dry skin, and a weakened immune system can be caused by vitamin A deficiency. Excessive intake can lead to toxicity with symptoms such as headaches and liver damage. Pregnant women should be especially cautious. A balanced diet usually covers the required intake, but consider supplements with care.
How to Get Vitamin A Through Your Diet
Vitamin A comes in two forms in food: retinoids (found in animal products) and carotenoids (found in plant-based products).
- Retinoids are mainly found in eggs, liver, fish liver oil, and fortified dairy products like butter and milk.
- Carotenoids, the most common one being beta-carotene, which the body can convert into vitamin A. It is found in brightly colored vegetables like sweet potatoes, spinach, carrots, and bell peppers.
What Is Vitamin A Good For?
Vitamin A is fat-soluble and plays an important role in several body functions:
How Much Vitamin A Should You Get Daily?
According to the Swedish Food Agency, adult women should consume around 700 micrograms of retinol equivalents per day, and adult men about 900 micrograms per day. Pregnant women should be cautious about excessive intake of vitamin A from liver and supplements, as it can be harmful to the fetus.
Symptoms of Vitamin A Deficiency
Vitamin A deficiency can lead to several health problems, here are some common symptoms of vitamin A deficiency:
- Impaired vision and night blindness
- Dry skin and mucous membranes
- Weakened immune system and increased risk of infections
- Delayed wound healing
Vitamin A in Supplements
Vitamin A is available in supplements in different forms, both as retinoids (animal sources) and carotenoids (plant-based sources). Supplements are primarily used to ensure adequate intake for individuals who struggle to get enough vitamin A from their diet, or for those at increased risk of vitamin A deficiency. It’s important to be cautious with vitamin A dosage as it is fat-soluble and stored in the body. Excessive intake can lead to vitamin A toxicity (hypervitaminosis A), causing serious health issues like headaches, liver damage, and osteoporosis.
Pregnant women should be particularly careful not to consume too much vitamin A, as high levels can be harmful to the fetus.
Toxicity Is a Risk with Vitamin A Overdose
Since vitamin A is fat-soluble, the body cannot easily get rid of excess amounts like it can with water-soluble vitamins. Therefore, excessive intake can lead to vitamin A toxicity (hypervitaminosis A). Here are some symptoms that may occur:
- Headaches and nausea
- Fatigue and dizziness
- Skin changes, such as dryness and cracking
- Osteoporosis and increased risk of fractures
How to Monitor Your Vitamin A Levels
Vitamin A is essential for your vision, skin, immune system, and cell growth. By eating a balanced diet that includes animal products like eggs and liver, as well as vegetables like carrots and spinach, you can meet your daily needs. For those struggling with acne, vitamin A in medications can be an effective treatment, but caution is needed with dosages, especially when considering supplements. As always, consult a doctor if you’re thinking about taking supplements, particularly during pregnancy or if there's a risk of overdose.
If you're taking supplements containing vitamin A, it’s a good idea to check your vitamin A levels and understand whether your intake is adequate or if you're at risk for vitamin A toxicity or deficiency. You can test your levels here, Vitamin A – analysis of S-Retinol.