Most people think of vitamin A as just another supplement on the shelf - something your grandma took for her eyes. But here’s the truth: if you’re not getting enough vitamin A, your body is quietly struggling. Your skin might be dry and flaky. Your night vision could be fading. You might catch colds more often than you should. And you probably don’t even connect it to vitamin A.
What Vitamin A Actually Does in Your Body
Vitamin A isn’t just one thing. It’s a group of compounds called retinoids, including retinol, retinal, and retinoic acid. These aren’t just random chemicals - they’re active players in over 100 biological processes. Your eyes need it to see in low light. Your immune system uses it to fight off infections. Your skin cells rely on it to renew themselves every 28 days. Even your bones and reproductive system depend on it.
The body doesn’t make vitamin A from scratch. You have to get it from food or supplements. Two forms exist: preformed vitamin A (retinol) from animal products, and provitamin A carotenoids like beta-carotene from plants. Your body converts beta-carotene into retinol, but not everyone does it efficiently. Genetics, gut health, and even age can slow this down.
The Real Signs You’re Deficient
Severe vitamin A deficiency is rare in the U.S., but mild deficiency? That’s hiding in plain sight. Here’s what it looks like in real life:
- Difficulty seeing in dim light - like struggling to find your keys at night
- Chronic dry skin, especially on the arms and thighs
- Recurrent infections - sinus infections, sore throats, urinary tract infections
- Slow wound healing - cuts that take weeks to close
- Acne that won’t go away, even with topical treatments
A 2023 study in the Journal of Clinical Nutrition found that nearly 24% of adults in the U.S. had serum retinol levels below the optimal range, even if they didn’t have full-blown deficiency. That’s one in four people running on empty.
Where to Get Vitamin A - Food First
Supplements aren’t the first answer. Food is. And the best sources aren’t what you think.
Animal sources give you retinol - the kind your body uses right away:
- Beef liver - one 3-ounce serving has over 6,000 mcg of vitamin A (that’s more than 600% of your daily need)
- Chicken liver - almost as strong, and easier to eat
- Wild-caught salmon - 500 mcg per 3-ounce serving
- Eggs - especially the yolk, about 75 mcg per egg
- Full-fat dairy - cheese, butter, and whole milk from grass-fed cows
Plant sources give you beta-carotene, which your body converts:
- Carrots - 1 cup cooked has over 1,300 mcg
- Sweet potatoes - one medium baked potato gives you 1,400 mcg
- Kale, spinach, collard greens - dark leafy greens are packed
- Butternut squash - 500 mcg per cup
- Red bell peppers - surprisingly high, and easier to eat raw
Here’s the catch: you need fat to absorb carotenoids. Eating a carrot raw with no dressing? You’re wasting most of it. Cook it with olive oil, or eat it with eggs or avocado. That boosts absorption by up to 60%.
Supplements: When and How to Use Them
If you’re eating liver once a week, eggs daily, and a handful of colorful veggies, you probably don’t need a supplement. But if you’re vegan, have digestive issues like Crohn’s or celiac, or you’re over 50, your body might not be converting beta-carotene well.
Most multivitamins have 700-900 mcg of vitamin A - that’s fine. But if you’re taking a standalone supplement, watch the dose. The upper limit is 3,000 mcg per day for adults. Exceed that long-term, and you risk toxicity.
Symptoms of too much vitamin A? Nausea, dizziness, blurred vision, joint pain, and even liver damage. It’s not like vitamin C - you can’t flush it out. It stores in your liver. That’s why you never need to take more than 1,500 mcg daily from supplements unless a doctor says so.
Look for supplements with retinyl palmitate or retinyl acetate - those are stable, well-absorbed forms. Avoid products with “vitamin A” listed without specifying the form. That’s a red flag.
Who Needs It Most - And Who Should Avoid It
Some people benefit from extra vitamin A more than others:
- Pregnant women - crucial for fetal development, but don’t exceed 3,000 mcg total (including food)
- Older adults - absorption drops after 50, and skin repair slows
- People with acne - retinoids are the gold standard treatment
- Those with chronic infections - vitamin A boosts white blood cell function
But some people should be careful:
- People with liver disease - excess vitamin A stores in the liver, and it can worsen damage
- People on Accutane or other retinoid drugs - adding supplements can cause toxicity
- Smokers - high-dose beta-carotene supplements have been linked to higher lung cancer risk in smokers
If you’re on medication or have a chronic condition, talk to your doctor before starting any new supplement. Vitamin A isn’t harmless just because it’s natural.
The Skin Connection - It’s Not Just for Beauty Ads
You’ve seen the ads: “Vitamin A for glowing skin!” It’s not just marketing. Retinoids are the most studied skincare ingredient in history. Topical retinol reduces wrinkles, fades dark spots, and clears pores. But here’s what most people miss - oral vitamin A supports skin health from the inside.
Low vitamin A = thickened skin, clogged pores, poor barrier function. That’s why some people get acne even with perfect skincare. Their body isn’t making enough retinol to keep skin cells turning over properly. Fix the deficiency, and the skin often improves - no expensive creams needed.
What Happens When You Get It Right
One woman in Portland, 58, started eating liver once a week and adding roasted sweet potatoes to her dinners. Within six weeks, her night vision improved. Her dry skin cleared up. She stopped getting sinus infections every fall. She didn’t take a single pill. Just food.
That’s the power of vitamin A. It’s not a magic bullet. But when you’re missing it, everything feels a little off. Fix the gap, and your body responds fast - better sleep, clearer skin, fewer colds, sharper vision.
You don’t need to take a pill. You don’t need to eat liver every day. But if you’re tired of dry skin, poor night vision, or catching every bug that goes around, it’s time to check your vitamin A intake. Your body is already asking for it. You just have to listen.
Can you get too much vitamin A from food?
It’s very hard to get toxic levels from food alone. The liver stores excess vitamin A, but you’d need to eat several ounces of beef liver daily for weeks to reach dangerous levels. The risk comes from supplements, not carrots or eggs.
Is beta-carotene the same as vitamin A?
No. Beta-carotene is a precursor your body converts into active vitamin A. But conversion rates vary - some people convert only 5%, others up to 60%. That’s why animal sources like liver are more reliable if you need to raise your levels quickly.
Should I take vitamin A every day?
You don’t need to take it daily. Your liver stores vitamin A for months. Eating it a few times a week is enough for most people. Daily supplements are only needed if you have a diagnosed deficiency or absorption issue.
Can vitamin A help with acne?
Yes. Both topical and oral retinoids are FDA-approved for acne. Oral vitamin A helps regulate skin cell turnover and reduce oil production. But high doses require medical supervision due to toxicity risks.
What’s the best time to take vitamin A supplements?
Take it with a meal that contains fat - like eggs, avocado, or olive oil. Vitamin A is fat-soluble, so it won’t absorb well on an empty stomach or with just water.
