Vitamin A
Also known as: retinol, beta-carotene, retinyl palmitate, provitamin a
Recommended Dosage
700–3000 mcg RAE
Vitamin A is a fat-soluble vitamin essential for vision, immune function, skin integrity, and reproduction. It exists as preformed retinol (from animal sources) and provitamin A beta-carotene (from plants). While critical for immune defense, the therapeutic window is narrow — chronic excess of preformed vitamin A is hepatotoxic and teratogenic in pregnancy. Most people with varied diets are not deficient, and beta-carotene is the safer supplemental form for general use.
TL;DR: Fat-soluble vitamin essential for immunity, vision, skin, and reproduction. Most people with varied diets are not deficient. Preformed vitamin A is teratogenic at high doses — use beta-carotene in pregnancy.
Quick Facts
Evidence
Grade A
Studies
2
Interactions
2
Forms
1
Evidence Rating: Grade A — Strong Evidence
Multiple high-quality RCTs, systematic reviews, or meta-analyses with consistent findings.
Interaction Warnings
Additive vitamin A toxicity. Contraindicated with retinoid medications.
Fat blocker reduces absorption of fat-soluble vitamins including vitamin A.
Important Notes
- Upper limit 3000 mcg RAE/day — toxicity (hypervitaminosis A) possible with chronic excess
- Preformed vitamin A (retinol) is teratogenic at high doses in pregnancy — use beta-carotene instead
- Smokers should avoid beta-carotene supplements (increased lung cancer risk in high-dose trials)
- Fat-soluble — stores accumulate over time
Clinical Evidence (2 studies)
Vitamin A supplementation for respiratory infections in children
Imdad A et al. (2017) — Cochrane Database Syst Rev
Vitamin A reduces all-cause child mortality by 24% in deficient populations
View on PubMedVitamin A and skin health
Zasada M and Budzisz E (2019) — Dermatol Ther (Heidelb)
Topical and oral retinoids improve skin texture, reduce acne, and stimulate collagen synthesis
View on PubMedAlternatives to Consider
These supplements target similar goals and may be worth considering alongside or instead of Vitamin A.
Zinc
Grade AEssential mineral for immune function, wound healing, and testosterone production. Lozenges reduce cold duration by ~33%.
Vitamin C
Grade AEssential antioxidant vitamin. Supports immune function, collagen synthesis, and antioxidant defense. 50% infection reduction in athletes.
Vitamin D3
Grade AEssential hormone precursor. Most people in northern latitudes are deficient. Strong evidence for immunity, bone health, and mood.
Related Supplements
Zinc
Grade A — Strong EvidenceEssential mineral for immune function, wound healing, and testosterone production. Lozenges reduce cold duration by ~33%.
Vitamin C
Grade A — Strong EvidenceEssential antioxidant vitamin. Supports immune function, collagen synthesis, and antioxidant defense. 50% infection reduction in athletes.
Vitamin D3
Grade A — Strong EvidenceEssential hormone precursor. Most people in northern latitudes are deficient. Strong evidence for immunity, bone health, and mood.
B-Complex
Grade B — Moderate EvidenceGroup of essential vitamins for energy metabolism, nervous system function, and mood. Methylated forms preferred for MTHFR variants.
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⚕️ Important Disclaimer
This information is for educational purposes only. It is not medical advice. Always consult a healthcare provider before starting any supplement regimen, especially if you take medications or have health conditions.
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