Vitamin A is a fat-soluble vitamin that is one of the essential nutrients, meaning one your body cannot synthesize in a sufficient quantity and must come from the diet. It’s involved in eye health, immune function, reproductive health, and wound healing, and its functions support organs throughout your body. 

Vitamin A comes in two forms: preformed vitamin A (retinol) and provitamin A carotenoids, most notably beta-carotene. While it’s available in a wide variety of animal and plant-based foods, you may benefit from a supplement if you don’t get enough through diet or have higher vitamin A needs, such as during pregnancy.

1. Boosts Immune Health

Vitamin A is essential for developing immune cells known as neutrophils and macrophages, which fight off illnesses. Vitamin A also plays a role in the mucosal barrier, which protects your body from organisms that can cause illness. Vitamin A deficiency can make you more open to infections.

It’s been shown to reduce the severity of many illnesses, including hand, foot, and mouth disease (HFMD), measles, and diarrhea. It also promotes the production of antibodies for pneumonia. Carotenoids are potent antioxidants and can reduce inflammation, further supporting the immune system.

Diets high in vitamin-A-rich foods have been linked to a reduced risk of many cancers, though more research is needed to understand if vitamin A supplements offer the same benefit. 

2. Supports Vision

Vitamin A supports both the retina and the cornea of the eye. It helps produce rhodopsin, allowing you to see the full spectrum of colors and a variety of light conditions, including in the dark. It also supports lubricating the eyes (in the cornea).

While vitamin A deficiency is rare in the United States, it is a common cause of blindness in children in developing countries. Diets that contain adequate amounts of vitamin A may lower the risk of cataracts in older adults. Still, more research is needed to understand if vitamin A supplements offer any benefit.

3. Aids Skin Health

Vitamin A is involved in many processes related to the skin, including wound healing, collagen production, and preventing skin cell damage from ultraviolet (UV) rays and pollution.

Topical retinoids, which come from vitamin A, are often used to reduce wrinkles and fine lines and treat acne by encouraging cell turnover and keratin production. Vitamin A and its derivatives are also used in oral and topical medications to treat psoriasis.

Oral vitamin A supplementation may offer additional support for your skin, though more research is needed to understand the benefits.

Studies have shown that a higher dietary intake of vitamin A is associated with a lower risk of skin cancer. Further research is needed to explore if supplements offer the same benefit.

4. Helps With Reproductive Health

Vitamin A is essential for both male and female reproductive health and the development of an embryo. Emerging research suggests that higher intakes of vitamin A are associated with a lower risk of female infertility. Retinoic acid, which is made from vitamin A, is also essential to male fertility.

5. Assists in Wound Healing

Vitamin A promotes skin cell turnover and restores the structure of your skin. Retinoids, which your body makes from vitamin A, also act as an antioxidant, reducing inflammation and supporting wound healing. It also plays a role in type 1 collagen production, which is found in the skin. 

6. Acts as an Antioxidant

Carotenoids like beta-carotene have been shown to have powerful antioxidant capacity. They may protect the body from cell damage from unstable molecules known as free radicals and reduce the risk of many diseases, including cancer and heart disease. Retinoids, which the body makes from vitamin A, may also have antioxidant capabilities.

However, vitamin A itself is limited in its antioxidant capacity.

7. Supports Brain Health

Vitamin A plays an essential role in neurological and brain development. Retinoic acid, a vitamin A derivative, may play a role in memory and learning. Emerging research suggests an association between vitamin A deficiency and cognitive decline and Alzheimer’s, and studies in mice have shown that vitamin A supplements may reduce the risk of cognitive decline.

More research is needed in humans to understand if vitamin A supplements can support brain health in aging adults.

Who Needs a Vitamin A Supplement?

While vitamin A deficiency is rare in the United States and other developed countries, certain groups of people are at risk for inadequacy or not getting optimal vitamin A levels to thrive.

The following groups may need additional vitamin A:

• Pregnant and breastfeeding people: Vitamin A needs are higher during pregnancy and lactation to help support the baby’s growth and development. Vitamin A deficiency or inadequacy is also associated with both preeclampsia (high blood pressure and protein in the urine) and gestational diabetes (diabetes that causes high blood sugar during pregnancy). Supplementation may help meet elevated needs in these situations. However, in general, a prenatal multivitamin containing vitamin A should provide enough during pregnancy.
• Premature infants: Preterm infants have lower liver stores of vitamin A. However, they will continue to get vitamin A through formula or breast milk (as long as the breast milk supply is adequate), and deficiency in developed countries such as the United States is rare.
• People with cystic fibrosis: Cystic fibrosis (CF) is a condition that causes lung damage, digestive system damage, and damage to other organs. CF increases the risk of vitamin A deficiency because it makes it difficult to absorb fat. Vitamin A supplementation is a standard part of care for anyone with CF.
• People with gastrointestinal disorders: Digestive disorders such as Crohn’s disease and some types of ulcerative colitis increase the risk for vitamin A deficiency. Vitamin A supplements may help, but studies on the benefits of supplementation in this population have been mixed.

Vitamin A is found in many foods, and most people get enough from food. However, if you’re pregnant, breastfeeding, or have a condition that decreases your ability to absorb vitamin A, you may benefit from a supplement. Consult your healthcare provider if you have concerns about vitamin A deficiency.

Types of Vitamin A Supplements

Vitamin A supplements come in a variety of forms and may be combined with other nutrients. 

• Retinol: This is the active form of vitamin A, known as preformed vitamin A.
• Beta-carotene: Beta-carotene is a plant-based precursor to vitamin A, known as provitamin vitamin A. Your body converts it into retinol activity equivalents (RAE) at half the rate of retinol. You need twice as much beta-carotene from supplements as you would retinol to meet your needs. 
• Cod liver oil: This is a natural source of vitamin A. One teaspoon of cod liver oil contains 1,350 mcg of vitamin A, almost 200% of the RDA for women and 150% for men. 
• Multivitamins with vitamin A: Many multivitamins contain vitamin A in the form of beta-carotene, retinol, or a combination of both. Multivitamins can be an easy way to ensure you’re getting essential nutrients and are especially helpful for people with multiple vitamin or mineral deficiencies. However, it’s essential to consider the dose. Some may be higher or lower than your needs or contain other nutrients you may not need. 
• Synthetic vs. natural vitamin A: Natural vitamin A is the form that comes from food, either as preformed vitamin A from liver, eggs, dairy, and fish, or as provitamin a (beta-carotene) from sweet potatoes, spinach, cantaloupe, carrots, and similar foods. Synthetic vitamin A is found in supplements and fortified foods, either as retinol, retinyl esters, or beta-carotene. The body converts beta-carotene from supplements at a higher rate than from food. 

The right vitamin A supplement for you depends on your needs and health concerns. Always check with your healthcare provider before starting a supplement. 

How Much Vitamin A Do You Need?

The amount of vitamin A you need depends on age, gender, and stage of life. Vitamin A is measured in micrograms (mcg) RAE. The amount of vitamin A you need depends on the source and type. 

The amounts depend on sex assigned at birth and age, as follows:

• Males 14 and older need 900 mcg of RAE.
• Females 14 and older need 700 mcg of RAE.

Pregnant and breastfeeding people have higher vitamin A needs, as follows.

• Pregnancy, 19 and older: 770 mcg RAE.
• Pregnancy, 14 to 18: 750 mcg RAE.
• Breastfeeding, 19 and older: 1,300 mcg RAE.
• Breastfeeding, 14 to 18: 1,200 mcg RAE.

Vitamin A is measured in mcg RAE, which accounts for how much your body can absorb. For example, 1 mcg RAE is equal to 1 mcg of retinol (from food or supplements), 2 mcg of supplemental beta-carotene, and 12 mcg of beta-carotene from food.

How to Choose the Right Vitamin A Supplement

The best supplement will depend on your diet, individual needs, health status, and stage of life. Here are things to consider when choosing:

• Retinol vs. beta-carotene: Vitamin A from retinol and beta-carotene can help you meet your vitamin A needs. You will need half as much preformed vitamin A (retinol and retinyl esters) as beta-carotene because your body does not have to convert it to the active form. However, that doesn’t mean that retinol is always better. Retinol, in higher doses, can cause congenital disabilities. Beta-carotene supplements have been shown to increase the risk of lung cancer in smokers. The best option may depend on your individual health.
• Consider your health goals: Depending on your health goals, such as skin health, eye health, or immunity, you may consider a vitamin A supplement or topical or oral medication or treatment. Retinoid creams and oral medications are often used to treat or prevent eye and skin conditions and to reduce fine lines, wrinkles, and other signs of aging skin. 
• What to look for in quality supplements: When choosing a supplement, it’s always recommended to choose one that has been independently tested by a reputable organization like NSF or USP. You’ll also want to consider the dose, form, and presence of other ingredients that may or may not support your health goals or be safe for you. 
• Natural vs. synthetic forms: Both natural and synthetic forms of vitamin A can help you meet your vitamin A needs and support your goals. Some natural supplements like cod liver oil contain higher doses of provitamin A, which may not be safe for pregnant people. 

When to Consider Supplementation

It’s best to aim to get vitamin A from food first, as foods that contain vitamin A also contain other nutrients to support your health.

However, a supplement may be helpful if you do not eat enough foods high in vitamin A or beta-carotene or have higher needs, such as during pregnancy and breastfeeding.

The right supplement for you depends on your needs and health concerns. Always check with your healthcare provider before starting a supplement.

Possible Side Effects and Risks

Vitamin A is a fat-soluble vitamin that is stored in the liver. The tolerable upper level intake (UL) for vitamin A for adults is 3,000 mcg RAE per day. The UL is the highest amount of a nutrient you can typically eat daily without adverse health effects.

Consuming too much vitamin A from supplements, including cod liver oil, or eating large amounts of liver can negatively impact your health. Potential side effects and risks include the following:

• Acute toxicity: This occurs when you consume very high amounts (usually 100 times the RDA) of vitamin A at once or within a short period. This can lead to headaches, blurred vision, nausea, dizziness, muscle pain, and coordination problems. In severe cases, too much vitamin A may lead to death.
• Chronic toxicity: This occurs from regularly consuming high doses of vitamin A from supplements and can lead to dry skin, joint and muscle pain, fatigue, depression, and abnormal liver labs.
• Pregnancy risks: High doses of preformed vitamin A (retinol) that exceed the UL can lead to congenital disabilities. Retinoid medications and topical treatments can also cause congenital disabilities and are not recommended during pregnancy.

Summary

Vitamin A offers a variety of health benefits, ranging from immune support, wound healing, and skin health to reproductive health, brain health, and even reducing inflammation and oxidative stress.  Both preformed vitamin A and provitamin A carotenoids like beta-carotene can offer similar benefits. 

Supplements can help you meet your needs if you don’t get enough through food. However, more research is needed to understand if supplements are helpful when your diet contains adequate amounts of vitamin A. 

Because vitamin A is fat-soluble and stored in the liver, too much can lead to serious side effects, so it’s essential to be mindful of dosing. Always check with your healthcare provider before starting a supplement.