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Vitamin A

Strong study situation·10/10
A higher score indicates better study conditions, but not necessarily effectiveness.

Essential fat-soluble vitamin important for vision, immunity, and cell health; excess intake can cause toxicity, especially from supplements.

Eye HealthTissue RepairEssential NutrientImmune BoosterSkin Health
dose range
750–1500 µg
Once daily with a meal containing fat, or as part of a multivitamin.
Consumption
Take with a fat-containing meal to enhance absorption; available as retinol (animal source), retinyl esters, or mixed with multivitamins.
Fat-soluble: take with fat.
Best time
Best absorbed with the main meal of the day; morning or lunch preferred for compliance, but no critical time dependency.

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Description

Vitamin A is a group of fat-soluble compounds that play key roles in vision, immune function, reproduction, and cellular communication. It is obtained from animal-derived retinol and plant-based carotenoids (provitamin A), with requirements varying by age, sex, and physiological state (e.g., pregnancy).

benefits
Main effects with level of evidence
Strong
Note on evidence

Benefits for vision, immunity, and cell health are well established; risks with excess intake, especially from preformed vitamin A, are well documented.

Supports Night and Color Vision

Strong

Vitamin A is required for the synthesis of rhodopsin, essential for low-light and color vision.

Particularly relevant for: general · older adults · people with poor vision
NIH · Office of Dietary Supplements – Vitamin A Fact SheetNHS · NHS UK – Vitamin A Overview

Enhances Immune Function

Strong

Vitamin A maintains the integrity of mucosal barriers and supports immune cell differentiation, reducing susceptibility to infections.

Particularly relevant for: general · children · immunocompromised
NIH · Office of Dietary Supplements – Vitamin A Fact SheetExamine · Examine.com – Vitamin A

Supports Skin and Mucous Membrane Health

Moderate

It is necessary for the maintenance and repair of epithelial tissues, promoting healthy skin and mucous membranes.

Particularly relevant for: general
NIH · Office of Dietary Supplements – Vitamin A Fact SheetHealthline · Healthline – Vitamin A: Benefits and Sources

Supports Growth and Development

Moderate

Vitamin A is crucial for cellular differentiation and organ development, particularly in children and during pregnancy.

Particularly relevant for: children · pregnant
NIH · Office of Dietary Supplements – Vitamin A Fact SheetEFSA · EFSA Panel on Dietetic Products, Nutrition and Allergies (2015) – Vitamin A

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This information is for educational purposes only and does not replace medical advice.
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This website is for educational and informational purposes only and does not constitute medical advice or professional services. The information provided should not be used to diagnose or treat any health problem or disease. Persons requiring medical advice should consult a licensed physician.