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Vitamin A

Vitamins

Also known as: Retinol, Beta-Carotene, Retinyl Palmitate

Vitamin A is a fat-soluble vitamin essential for vision, immune function, skin health, and cellular growth. It exists as preformed retinol (animal sources) and provitamin A carotenoids (plant sources).

Best Timing

Take with a fat-containing meal. Best taken with vitamins D and K2.

Absorption

Fat-soluble — requires dietary fat. Retinol is directly absorbed; beta-carotene conversion is regulated by body's needs.

Health Goals
✨Skin🛡️Immunity🧬Longevity
Who Should Take This
Vegans/VegetariansElderly (60+)
  • Essential for night vision and eye health
  • Supports immune system function
  • Promotes healthy skin and cell turnover
  • Required for reproductive health
  • Supports bone growth and development
  • Antioxidant protection (beta-carotene form)
General health (retinol)3,000–5,000 IU

Daily

Beta-carotene (plant form)6–15 mg

Daily

No toxicity risk — conversion is regulated

Upper tolerable limit (retinol)10,000 IU

Daily

Preformed vitamin A only

  • -Retinyl palmitate – preformed, readily used by body
  • -Retinol – active form
  • -Beta-carotene – provitamin A, converted as needed (safer)
Liver (extremely rich source)Sweet potatoes and carrots (beta-carotene)Spinach and kaleEggs and dairyCod liver oil
Vitamin D3Caution

High-dose vitamin A may antagonize vitamin D. Keep in balance.

Vitamin K2Synergy

A, D, and K2 form a synergistic triad for bone and immune health.

ZincSynergy

Zinc is required for vitamin A transport and metabolism.

Vitamin ESynergy

Vitamin E protects vitamin A from oxidation.

Vitamin A supplementation and childhood mortality

Imdad A, Mayo-Wilson E, et al. - Cochrane Database of Systematic Reviews (2017)

Vitamin A supplementation reduced all-cause mortality by 12% and diarrhea-related mortality by 12% in children aged 6 months to 5 years.