October 25, 2024
When you think of Vitamin A, you probably think of carrots and good eyesight, but there’s way more going on behind the scenes. Let’s break it down: Vitamin A comes in two main forms: Carotenoids** and Retinoids. These two powerhouses are responsible for much more than just helping you see in the dark, including supporting skin health, cell growth, DNA regulation and immune health (1, 2).
Carotenoids are a class of pigments found in plants, responsible for the vibrant red, orange, and yellow hues of many fruits and vegetables.
**While carotenoids are not technically Vitamin A, some (but not all) of them serve as precursors to this essential nutrient.
For example, beta-carotene and alpha-carotene (found in carrots, sweet potatoes, spinach, etc.) can be converted into retinol, the active form of Vitamin A.
Other carotenoids, like lycopene (found in tomatoes, grapes, cranberries, etc.) lutein (found in kale, parsley, pistachios, etc.) and zeaxanthin (found in bell peppers, goji berries, kale, etc.) do not convert into Vitamin A but play vital roles in supporting health, primarily as antioxidants (1, 2). Antioxidants prevent aging and various diseases by donating electrons to (AKA "neutralizing") free radicals.
For example, the lycopene is a champion in fighting oxidative stress and aging. It is especially powerful for supporting heart health, male prostate health and may help reduce the risk of certain types of breast cancer (1,2).
The carotenoids lutein and zeaxanthin keep your eyes in top shape, protecting them from UV damage (1,2).
On the flip side, retinoids—called preformed Vitamin A—are ready for action. They come from animal sources like liver, dairy, eggs and fish, and are essential for the following (1):
Here’s where people often make a mistake: Without enough fat, Vitamin A can’t be properly absorbed by your body. Both retinoids and carotenoids require fat to be digested and transported. So, that fat-free salad with carrots? It might taste great, but your body won’t be able to use Vitamin A effectively (1). You need at least 5 grams of fat in a meal for sufficient absorption—think about ⅓ avocado, ½ Tbsp olive oil, or 2 Tbsp almonds.
Snacking on carrots or loading up on leafy greens is great, but without some healthy fats, their Vitamin A benefits will slip right past you!
Like most things, balance is key. Vitamin A toxicity—or hypervitaminosis A—can happen if you go overboard, leading to symptoms like headaches, nausea, and bone pain. Interestingly, Vitamin A is stored so efficiently that your liver can hold up to 90% of your body’s reserves (4), so while overdosing through diet is rare, you are at risk if you're taking multiple supplements. I often find clients are taking overlapping supplements and getting unnatural, megadoses of nutrients that are throwing their body out of balance and doing more harm than good!
During pregnancy, excessive Vitamin A intake can be particularly dangerous, as it may cause birth defects, making it crucial to monitor intake closely.
You’re More Likely to be Slacking Than You Think!
While severe Vitamin A deficiency is rare in the U.S., suboptimal intakes are much more common—affecting a surprising 45% of the population (5). Even mild deficiencies can still lead to noticeable issues like poor vision, weakened immunity, and dry skin.
Those with liver issues, gallbladder problems, or those who've had their gallbladder removed are at higher risk since Vitamin A needs fat to be absorbed. The liver produces bile and the gallbladder releases it; Bile is needed to digest and absorb fat and fat soluble vitamins. If you feel heavy or sluggish after eating a high-fat meal, it might signal trouble digesting fats—and in turn, absorbing Vitamin A. These subtle problems can add up, impacting overall health (5).
The Recommended Daily Allowance (RDA) for Vitamin A is 900 mcg for men and 700 mcg for women.
References:
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