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Deficiency/Immunity/Beauty

Vitamin A

Fat-soluble vitamin essential for vision and immune function, most useful for adults with low intake or malabsorption.

Vitamin A
63
score
A
evidence
Caution
risk

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Use with caution

This supplement may interact with medications, medical conditions or sensitive populations. Review safety before use.

Quick Take

Worth it if intake is low or malabsorption risk is real — otherwise skip extra retinol, especially high-dose products.

Vitamin A is a fat-soluble nutrient found as retinol in liver, eggs, dairy, and cod liver oil and as provitamin A carotenoids in carrots, sweet potatoes, and leafy greens. Retinal is needed for low-light vision, while retinoic acid regulates genes involved in epithelial and immune function. Supplementation is most useful for correcting deficiency, reversing night blindness, supporting skin barriers, and improving immune resilience in people with low status or fat-malabsorption.

Potential benefits

01
Corrects vitamin A deficiency
02
Restores night vision in deficiency
03
Reduces measles complications
04
Supports immune defense if low
05
Supports skin barrier if low
06
Improves hemoglobin if low
07
May lower respiratory infections
08
May improve acne

Protocol

Amount
2500-3000 IU
Frequency
Once daily
When
With a meal containing fat to improve absorption.

Onset Time

2-6 weeks for symptoms; 1-3 months for lab changes

Who Should Consider

Adults with confirmed low serum retinol
People with fat malabsorption
Bariatric surgery patients
Very restrictive eaters with low vitamin A intake

Food Sources

  • Beef liver (~6500 mcg RAE per 85 g)
  • Sweet potato, baked (~1100 mcg RAE each medium)
  • Carrots, cooked (~500-650 mcg RAE per 1/2 cup)
  • Spinach, cooked (~500-600 mcg RAE per 1/2 cup)
  • Egg yolks (~75-100 mcg RAE each)
  • Whole milk or fortified dairy (~70-150 mcg RAE per cup)

How It Works

Vitamin A acts through retinal and retinoic acid. Retinal is required for rhodopsin, the light-sensing pigment in the retina, while retinoic acid binds nuclear receptors that regulate gene expression involved in epithelial integrity, immune-cell differentiation, and normal growth.

Updated 5/19/2026

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