What Does Vitamin A Do For Your Body? Benefits, Deficiency, Dosage

Have you ever heard of vitamin A, also known as retinol, which is used in skincare products, preventing fine lines and wrinkles? Retinol is not only important for our skin, but plays a vital role in multiple processes within our body – but what are the five most important functions of vitamin A?

Vitamin A, also called retinol, plays a vital role in supporting vision, cellular differentiation and growth, epithelial barrier function (our skin), immune system and bones. Furthermore, retinol on our skin may improve collagen production, fine lines and wrinkles, skin tone and glow, acne, hyperpigmentation and healing for our skin. Vitamin A deficiency may lead to night blindness and dry eyes, dry and irritated skin, acne, weak bones and infections. Fortunately, foods like liver, sweet potato, carrots and bell pepper contain high amounts of vitamin A – or supplementation through a multivitamin pill may be beneficial.

In order to address the importance of vitamin A for our body, we’ll go through the benefits, and symptoms of vitamin A deficiency, foods that contain vitamin A, supplement recommendations and dosage.

What Are 5 Important Functions Of Vitamin A?

Vitamin A is also known as retinol, retinyl palmitate and beta-carotene. Vitamin A is a fat-soluble vitamin that’s better absorbed with fats in the diet and is stored in the liver and the adipose tissue.

Preformed vitamin A and provitamin A called retinyl esters and beta carotene is metabolized into retinol.

Retinol is oxidized to a substance called retinal. Retinal is important for vision while retinoic acid is important in regulating genes involved in morphogenesis, differentiation and proliferation. This means forming different specialized cell types and living organisms.

Vitamin A is vital for our wellbeing and health – but what are five of the most important functions of vitamin A?

Maintaining our vision
Supporting cellular differentiation and growth
Supporting epithelial barrier function
Supporting immune function
Maintaining healthy bones

Vitamin A Supports Vision

Vitamin A supports vision with the form of vitamin A called retinal combined with a protein called opsin that turns into rhodopsin. Rhodopsin is a light-absorbing molecule that creates color vision and how well we can see in dim light or at night.

People with vitamin A deficiency may develop night blindness because of inadequate amounts of rhodopsin. Increased amounts of vitamins through supplementation or diet may improve night vision.

Vitamin A Support Cells

Vitamin A may impact cell differentiation, which is a process in which young cells take on characteristics and mature into a specific cell and function. Vitamin A’s effect on cell differentiation may be due to its influence on genes. This includes the effect on genome expression at the level of regulation of the transcription of genes, where the information encoded in a gene turns into a function.

Another factor is the influence on post-transcriptional modification of mRNA or changes in membrane structure.

Vitamin A Supports Epithelial Cells

Vitamin A supports epithelial cells by restoring the physical barrier function. This includes organs, heart, skin and gastrointestinal tract.

Lack of vitamin may lead to dry, flaky and keratinized skin with suppressed mucus secretion. This may also be related to decreased transcriptional regulation due to a lack of retinol.

Vitamin A Supports Immune Function

According to studies, retinol and retinyl may inhibit the growth of human B lymphocytes. B lymphocytes are a part of the immune system and are found in stem cells in bone marrow. B cells are responsible for antibody-mediated immunity.

The antibodies bind to pathogens or toxins in order to neutralize and eliminate them and protect the cells against infection.

Vitamin A Maintain Healthy Bones

Vitamin A supports bones by developing osteoblasts – the cells that build bones. Vitamin A deficiency may lead to limited calcium absorption and metabolism. This can lead to weak bones.

Increased vitamin A consumption may increase bone strength and decrease the risk of fracture.

Besides the benefits vitamin A has on organs, cells, immune functioning and vision – vitamin A also plays a role in healthy skin.

Benefits Of Vitamin A For Skin

You might have heard of retinol or vitamin A in skincare and creams – but what’s the hype about it?

Retinol has multiple benefits for skin which includes:

Anti-aging effects
Improve the appearance of wrinkles and saggy skin
Reduces hyperpigmentation and sun damage
Prevent breakouts and reduce acne
Natural exfoliant
Speed up healing
Supports the skin’s immune system
Prevents cellular damage
Protects collagen in the skin

Vitamin A is something I personally use a few times a week – both to reduce breakouts and improve my skin conditions.

However, as a skin therapist who’s been struggling with acne and dry skin, I personally don’t swear to use it everyday, since high concentrations of retinol are drying out the skin and may worsen acne. That was the case for me.

I do believe retinol is a wonderful product – both through diet and skincare.

If you’re wondering Which Vitamin Gets Rid Of Acne, I’ve written a full guide on how to improve hormonal acne and how I personally healed acne myself.

Vitamin A is crucial for several functions in our body, but how does it feel like to be vitamin A deficient?

What Are The Symptoms Of Low Vitamin A?

Have you been noticing differences in your skin, your vision at night or your immune functioning, by getting sick more often? This might be a sign of vitamin A deficiency.

The symptoms of low vitamin A may include:

Night blindness
Dry eyes
Skin irritation
Dry and itchy skin
Acne or pimples
Infections
Keratinization
Weak bones
Lack of bone growth in children
Infertility

Low levels of vitamin A may lead to several discomforting effects in our body – but what happens with prolonged vitamin A deficiency?

What Happens If You Lack Vitamin A?

As mentioned earlier, vitamin A deficiency may lead to several symptoms. The prolonged effects of vitamin A deficiency can worst case lead to:

Inflamed skin and acne
Infertility
Vision trouble or worst case blindness
Infections in the respiratory tract
Delayed growth in children
Poor wound healing

However, if you’re vitamin A deficient, it may be possible to increase through diet and supplementation.

What Foods Are Highest In Vitamin A?

Vitamin A is supporting our cells, immune system, vision, bones and skin – but how do we ensure to get an adequate amount of vitamin A?

Of course, through diet and supplementation.

Some of the foods containing the most vitamin A include:

Beef liver
Lamp liver
Cod liver
King mackerel
Salmon
Goat cheese
Butter
Eggs
Sweet potato
Butternut squash
Kale
Carrots
Red pepper
Spinach

Liver contains high amounts of vitamin A, 100 grams of beef liver contains up to 7730 mcg of retinol. It’s important to remember retinol is stored in the liver.

Sweet potato, butternut squash, carrots and spinach also contain good amounts of vitamin A – up to 1920 mcg in 200 grams of sweet potatoes.

If you’re having difficulties getting enough vitamin A through diet, it’s also possible to get through supplementation. This includes a multivitamin pill or vitamin A itself.

Vitamin A Dosage Per Day For Adults

I personally recommend the brand Klaire Labs Micellized Vitamin A liquid. Klaire Labs is a highly trusted supplement brand and made with good manufacturing practices. The drops are highly concentrated as well.

You can also supplement with multivitamins containing at least 15.000 IU. If you take a separate vitamin A supplement, the recommended dose depends on your needs.

Disclaimer: If you’re suspecting low levels of vitamin A and considering taking a supplement, I’ll recommend you talk to your healthcare provider. Supplements may lead to side effects.

However, I’ll personally recommend you to test your vitamin- and mineral status at the doctor’s office before taking supplements.

If you’re taking too much vitamin A, does it have any consequences?

Can Too Much Vitamin A Be Harmful?

If you’re considering taking a vitamin A supplement to support cells, skin, immune function and vision – is it possible to take too much?

Too much preformed vitamin A may cause headache, blurred vision, dizziness, coordination problems, nausea, etc. In some cases, taking too much preformed vitamin A may lead to coma or death according to PubMed Central.

If taking too much vitamin A while pregnant, it may lead to birth defects including abnormal vision, lungs, heart, etc.

However, beta-carotene does not cause the same problems as preformed vitamin A as beta-carotene. Beta-carotene is a precursor of vitamin A and may cause more yellow and orange skin color, which isn’t harmful. According to PubMed Central, it may be harmful for smokers and former smokers to ingest too much beta-carotene.

If you’re considering taking a supplement, I’ll recommend you to read the labeled suggestions of dosage and consult with your doctor.

Final Thoughts

Vitamin A plays a vital role in different aspects of our health and wellbeing. This includes our vision, immune functioning, cell functioning, skin, healing of wounds, fertility, etc.

If you’re suspecting low levels of vitamin A, I’ll recommend you increase vitamin A through a diet containing liver, sweet potato and bell peppers in combination with a high-quality multivitamin containing at least 15.000 IU.