Vitamin A

Vitamin A Benefits: Vision, Immunity & Cellular Health

What it is
Vitamin A is a fat-soluble vitamin essential for vision, immune function, and cellular growth. It exists in two main forms: preformed vitamin A (retinol) from animal sources and provitamin A carotenoids (such as beta-carotene) from plant sources [1].

Vitamin A is stored in the liver and plays a key role in maintaining skin, epithelial tissues, and overall cellular health.

How it works in the body
Vitamin A supports vision through its role in rhodopsin, a light-sensitive protein required for low-light and night vision [2].

It also regulates gene expression and cell differentiation, which is essential for maintaining healthy tissues such as the skin, lungs, and gastrointestinal lining [3].

In addition, vitamin A plays a critical role in immune function, helping maintain physical barriers and supporting immune cell activity.

Primary benefits
• Supports vision and night vision
• Supports immune system function
• Supports skin and epithelial health
• Supports normal cell growth and differentiation

Typical intake (RDA)
• Men: 900 µg RAE/day
• Women: 700 µg RAE/day

Safety notes
As a fat-soluble vitamin, excess intake of preformed vitamin A can accumulate and lead to toxicity. Intake should remain within recommended levels.

Did you know?
Beta-carotene from plant foods is converted into vitamin A only as needed, which helps regulate intake and reduce the risk of excess.

References

1. NIH Office of Dietary Supplements. Vitamin A Fact Sheet (2024)

2. Sommer A, Vyas KS. Am J Clin Nutr. 2012

3. Stephensen CB. Annu Rev Nutr. 2001