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Sep 03, 2023

Vitamin A: What It Is and How Much You Need

Were you ever told as a kid to eat carrots because they would help you see

Were you ever told as a kid to eat carrots because they would help you see better? Well, that's not completely off — carrots contain vitamin A, a nutrient that can help protect your vision (among other jobs).

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Your body doesn't naturally produce vitamin A, but you can find it in many foods. It's also available as a nutritional supplement. But unless you have a diagnosed vitamin A deficiency, it's always best to meet your vitamin needs through a balanced, healthy diet.

"Because so many foods contain vitamin A, it's easy to get it through your meals," says dietitian Elyse Homan, RD, LD. "But you also have to know how much vitamin A is enough — and how much vitamin A may be too much. It's a balancing act."

Homan shares how to increase your intake without going overboard and explores the many vitamin A benefits.

Vitamin A is a critical vitamin that helps your body develop and function properly. There are two types of vitamin A, which come from different sources:

This nutrient plays many important roles. Vitamin A is good for supporting healthy fetal growth and development and beyond, as well as:

One of vitamin A's most important roles is to preserve and maintain your vision. It helps change the light that hits your eye into an electrical signal that can be sent to your brain.

Your body also uses vitamin A to make pigments for your retinas to work well, and moisture for your corneas. An early sign of vitamin A deficiency is night blindness (nyctalopia), which can lead to permanent vision loss if untreated.

Foods rich in vitamin A might reduce your risk of developing cataracts or age-related macular degeneration (AMD). Vitamin A may even restore some vision loss, according to one study.

Vitamin A strengthens your immune system by supporting white blood cells and the mucus membranes in your lungs, intestines and urinary tract. This helps you ward off infection and toxins (also called free radicals) that cause inflammation and disease.

Giving vitamin A supplements to children with measles has been shown to reduce the severity of the disease, according to the World Health Organization. In other words, vitamin A can sometimes save lives.

Vitamin A plays a key role in the healthy growth and development of your cells. But no one knows for sure if it also helps lower your risk of developing cancer.

Some studies suggest that consuming higher amounts of beta-carotene or vitamin A from plant foods may protect against certain types of cancer, such as non-Hodgkin lymphoma. But other research has shown that high doses of vitamin A supplements actually increased the risk of cancer and death in those who smoke or used to smoke.

"It's too early to say whether either form of vitamin A can help us prevent or treat cancer," says Homan. "We need much more information to make that connection."

Many people claim vitamin A is an effective treatment for acne and age-related skin changes, including wrinkles and age spots. But it's important to use vitamin A for skin health with care, whether you add vitamin A-rich foods to your diet or use vitamin A-based skin treatments like pills or creams.

Eating too little vitamin A can lead to blocked sweat glands, increasing your risk of developing acne. Too much vitamin A (hypervitaminosis) can discolor your skin and cause it to become dry.

Prescription retinol has been shown to improve acne, but we need more research to show whether non-prescription forms also help. Retinol treatments can also make your skin highly sensitive to the sun. Talk to a healthcare provider or dermatologist about effective care for your skin type.

Adequate amounts of vitamin A in your diet are essential for healthy reproductive function. Vitamin A deficiency can lead to infertility and cause delayed growth and development in children.

But too much vitamin A during pregnancy can harm the fetus, causing birth defects and increased risk of infection and disease. People who are pregnant should avoid foods that contain large amounts of vitamin A, such as pâté and liver, as well as vitamin A supplements.

Vitamin A helps maintain proper bone growth and development, lowering your risk of injury or disability. But it's important to strike a balance. Researchers have found that vitamin A may also be associated with a higher risk of bone health issues, including hip fractures and osteoporosis.

Foods rich in vitamin A include fruits and vegetables, meats, fish and nuts. "It's fairly easy to consume a healthy dose of vitamin A without supplements," notes Homan. "You just need to know what to look for."

Here are some foods that are good sources of vitamin A:

Your recommended vitamin A intake (in micrograms) is:

*Adequate IntakeSource: 2020-2025 Dietary Guidelines for Americans

Vitamin A from foods is considered safe. But you can get too much vitamin A from supplements.

While vitamin A has many benefits, too much can be harmful. Your body stores the leftovers it doesn't immediately need. They may build up to an unsafe level and lead to:

Most multivitamin-mineral supplements also contain vitamin A. But in most cases, you don't need to take supplements if you’re getting enough of what you need from food.

"Unless you have a limited diet or a condition that increases your need for vitamin A, you can find all the vitamin A you require in a balanced diet," Homan advises. "Plus, in the case of vitamin A, you don't want to run the risk of consuming too much."

If you suspect you may lack vitamin A, talk with a healthcare provider about next steps. Your symptoms and a blood test can confirm diagnosis and guide treatment.