Vitamin A
vitamins
Vitamin A is a fat-soluble essential nutrient crucial for vision, immune function, and skin health. It exists in two forms: retinol (preformed vitamin A from animal sources) and provitamin A carotenoids (beta-carotene from plants). Adequate intake supports cellular differentiation, antioxidant defence, and reproductive health.
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Benefits
Dosage
Typical Dose
700–900 mcg RAE daily (adults)
Upper Limit
3,000 mcg RAE daily from supplements
Timing
With food containing fat for optimal absorption
Forms & Bioavailability
Retinyl Palmitate
Highly bioavailable preformed retinol; rapid absorption but risk of accumulation with excess intake
Beta-Carotene
Provitamin A carotenoid; converted to retinol as needed; safer at high doses due to self-regulating conversion
Retinyl Acetate
Stable, bioavailable form; commonly used in supplements and fortified foods
Side Effects
Interactions
Research Summary
Extensive evidence supports vitamin A's essential role in vision and immune function; deficiency causes serious impairment in developing countries. Research confirms benefits for skin health and potential protection against certain cancers and age-related diseases. However, high-dose supplementation in smokers and high-risk populations has shown increased mortality risk, particularly with beta-carotene, suggesting dietary sources or moderate supplementation is preferable for most.
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The Bottom Line on Vitamin A
Vitamin A is well-researched with strong evidence supporting its primary benefits.It is most commonly used for supports healthy vision and prevents night blindness and enhances immune system function and disease resistance. As with any supplement, individual results vary. Start with the lower end of the dosage range and assess for 4-8 weeks before adjusting.
About Our Research
This profile is compiled from peer-reviewed research published on PubMed, the NIH Office of Dietary Supplements, and established nutritional science databases. Dosages reflect clinically-studied amounts from human trials where available. We update profiles as new research emerges. This is not medical advice — consult a healthcare professional before supplementing.
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Goal Guides for Vitamin A
See how Vitamin A can help with specific health goals: