• Vitamins and Supplements

What is Vitamin A Good for? 6 Surprising Benefits You Should Know About

Medically reviewed and edited by Teena Harrison, DNP, FNP-BC

You probably know that vitamins are essential for maintaining your health, but one that easily gets overlooked is vitamin A.

Although it's well-known for its topical benefits, vitamin A also plays an important role in supporting various bodily functions — including the immune system and vision.

In this article, we’ll take a closer look at vitamin A, its various health benefits, and how much you actually need for optimal well-being.

What is Vitamin A?

Vitamin A is a group of compounds — called fat-soluble retinoids — that play an essential role in maintaining various bodily functions.

This group includes retinol, retinal, and retinyl esters, each supporting a different part of your overall well-being. Here is a breakdown of the compounds: 

• Retinol, the primary form of vitamin A found in food, can also be topically applied. It supports immune function, vision, and skin health.

• Retinal is essential for maintaining healthy vision and plays a key role in converting light into electrical signals sent to the brain. It can also help maintain clear and healthy skin.

• Retinyl esters are the unconverted forms of vitamin A, primarily found in animal-based foods. The body must convert them into retinol or retinal before they can be used.

In addition to these compounds, vitamin A can also be divided into two groups. These are:

• Preformed vitamin A (retinol and retinyl esters): This form is found in animal-based foods, such as fish, milk, eggs, and liver. Your body can access and use preformed vitamin A immediately.

• Provitamin A carotenoids (beta-carotene): These are common in plant foods like fruits and vegetables. To digest carotenoids, you also need to consume healthy fats — like avocados and olive oil — to help your body convert beta-carotene to vitamin A. 

Common sources of vitamin A

Understanding where to get vitamin A can help you ensure you include enough of it in your diet. Here are a few common sources:

• Liver and fish oils

• Dairy products like milk, cheese, and butter

• Eggs 

• Carrots

• Leafy greens

• Sweet potatoes

• Squash 

• Red and yellow fruits and vegetables, like bell peppers, mangos, and apricots

6 Science-Backed Benefits of Vitamin A

Protects your eyes from degeneration 

Maintaining adequate levels of vitamin A is essential for preserving healthy vision, especially in low-light conditions.

This vitamin helps produce rhodopsin, which is a pigment found in the retina that is essential for night vision. 

Vitamin A can also help prevent age-related macular degeneration (AMD), a leading cause of blindness in older adults. 

Studies suggest that the antioxidants found in vitamin A can slow the progression of AMD and protect the eyes from oxidative stress that causes tissue damage.

Supports a healthy immune system

Optimal levels of vitamin A can help support immune function by promoting the growth of T-cells — a type of white blood cell that protects the body against infection. 

This means that the immune system can function more efficiently when fighting diseases and harmful pathogens.

Vitamin A also helps to maintain the mucosal barriers in the eyes, lungs, and gut. These barriers trap bacteria and viruses to prevent them from entering the body and causing infections.

Did you know?

Vitamin A supplements are often recommended for children with measles to prevent serious complications like blindness and respiratory infections.

Research shows that vitamin A can reduce the severity of measles by boosting the immune system and supporting a more aggressive response against the virus.

This ensures a faster recovery process and reduces the risk of fatalities associated with children and measles. 

May lower your risk of developing certain cancers

Research has shown that vitamin A plays an important role in maintaining healthy cells and tissues, which can help reduce the risk of certain cancers — including lung cancer. 

This is largely due to vitamin A’s antioxidant properties that can protect the body against free radical damage.

Free radicals are unstable molecules that are associated with cancer development. 

Vitamin A may also be able to control malignant cell growth, which can help prevent tumors. 

Reduces your risk of acne

Topical vitamin A is well-known for its ability to control and clear acne.

It reduces the production of sebum — an oily substance that can clog pores — and promotes a faster cell turnover process to prevent the buildup of impurities that can cause breakouts.

Prescription forms of vitamin A — like isotretinoin or Accutane — are also highly effective in treating severe acne.

However, it’s often only used as a last resort or when other acne treatments have failed due to its severe side effects.

Supports healthy bones 

Alongside calcium and vitamin K, vitamin A can help support bone health. 

It does this by promoting the growth of new bone tissue, which is essential for bone growth and development.

Vitamin A deficiency can lead to delayed growth in children and osteoporosis in adults, so it’s important to ensure your intake is adequate.

Promotes a healthy reproductive system

Vitamin A is essential for both male and female reproductive health. In women, it helps embryos grow and develop properly during pregnancy, reducing the risk of birth defects.

For men, vitamin A is essential for producing healthy sperm. 

Studies have shown that deficiencies in vitamin A can also contribute to an increased risk of reproductive dysfunction and other issues, including infertility. 

How Much Vitamin A Do You Need?

The recommended daily allowance (RDA) of vitamin A varies by age, gender, and stage of life.

For adult men, it’s recommended to take 900 micrograms (mcg) of vitamin A per day. Women are advised to take 700 mcg.

Due to hormonal changes, pregnant and breastfeeding women may require higher amounts of vitamin A. Typically, a daily dosage of 770 mcg to 1300 mcg is recommended. 

If you’re concerned about your child’s vitamin A intake or if you’re an older adult, consult your doctor about an appropriate RDA.

What happens if you take too much preformed vitamin A?

While vitamin A is essential, an excessive intake can lead to toxicity — also known as hypervitaminosis A. This condition can cause symptoms like:

• Headaches

• Nausea 

• Dizziness 

• Pain in the joints and bones

• Blurred vision 

• Changes in skin tone

How Long Does Vitamin A Take to Work?

It may be a while before you notice the benefits of vitamin A. When taken as a dietary supplement, the benefits may accumulate over time, which makes it difficult to gauge how well your increased dosage is working.

However, you can generally expect vitamin A to work within a few days or weeks. These benefits will continue as long as healthy intake is maintained. 

For topical vitamin A — such as those used in skincare — it can take between four to six weeks of consistent use to notice differences in your appearance. 

When Should You See a Doctor About Your Vitamin A Intake?

Although you can manage your vitamin A intake at home, it’s important to know when to consult a doctor. 

It’s generally recommended to speak to your doctor about your vitamin A intake if you:

• Experience symptoms of deficiency, such as difficulties seeing in the dark, dry eyes, frequent infections, or skin issues 

• Experience symptoms of toxicity, including dizziness, nausea, cracked skin, and headaches 

• Are pregnant or planning to fall pregnant

• Have existing health conditions, including liver disease and alcohol use disorder (AUD) 

In these cases, vitamin A intake must be carefully managed and professional guidance is required to avoid additional complications.

Where Can You Learn More About Healthy Lifestyle Habits?

If you’re looking for more information on healthy lifestyle habits to help you improve your overall well-being, LifeMD has got you covered.

A team of board-certified healthcare professionals can guide you on healthy habits — all from the comfort of your home. 

Make an appointment with LifeMD to take control of your health, today.

Teena Harrison, DNP, FNP-BC

Teena graduated with a Master of Science Degree from Barry University in Miami Shores, Florida and earned her Doctoral Degree from Touro University in Henderson, NV. Teena has been practicing for 25 years in various healthcare arenas including Family Practice, Urgent Care, and Geriatrics. She is board certified in Family Medicine. Teena is a devoted and compassionate medical professional whose daily goal is to provide quality care while ensuring her patients feel truly listened to and at ease during their time with her. She believes in treating the whole person — not just the diagnosis — and is committed to actively involving her patients in the development of their treatment plan. Teena currently lives in Winston Salem, NC with her dog Nacho Cheese and enjoys spending time with her children and grandchildren. She is also a member of ASPCA and is involved in animal rescue.

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