“Should I take vitamin A supplements?” Many people ask this question. The answer needs careful thought, especially given vitamin A deficiency’s global reach. Around 190 million preschool-age children suffer from vitamin A deficiency, mostly in Africa and Southeast Asia.
This piece looks at the science behind vitamin A supplements, helping us make smart choices about vitamin A supplements by covering everything from deficiency signs to safe dosage levels.
Do we need vitamin A supplements?
Vitamin A supplements may help in cases of deficiency, but high doses can be toxic. They should only be used when needed and under proper guidance.
What is vitamin A good for?
Vitamin A is a vital fat-soluble nutrient that performs various functions throughout the body. This essential vitamin comes in several forms. We primarily find it as retinol, retinal and retinoic acid, and each form contributes to different biological processes.
Vision and eye health
Our eyes need Vitamin A to maintain healthy vision, especially when we have low-light conditions. The retina contains more vitamin A than any other body tissue. Here, it creates rhodopsin, a light-sensitive protein we need for night vision. Research shows that vitamin A deficiency can lead to xerophthalmia, an eye condition where people cannot see in dim light. This condition might progress to complete blindness without treatment. Vitamin A protects the cornea and helps maintain the conjunctiva, which is the thin membrane covering our eye’s surface.
Immune defense and infection resistance
Vitamin A makes our immune system stronger through several ways. It boosts both innate and adaptive immunity. People with vitamin A deficiency face problems with mucosal barrier regeneration after infections. Their neutrophils, macrophages and natural killer cells don’t work properly. We need adequate vitamin A to fight infections and reduce disease severity. Studies show that children with vitamin A deficiency are more vulnerable to respiratory diseases like pneumonia, measles and diarrhea1.
Skin repair and cell growth
Our skin health and cellular development need vitamin A. This nutrient controls gene expression in skin cells and guides cell differentiation. This process allows stem cells to develop into specialized tissues. New research shows that retinoic acid, a vitamin A derivative, helps wound healing by controlling lineage plasticity in skin stem cells. Our epithelial tissues will become dry and scaly without enough vitamin A, which compromises their barrier function.
Reproductive and fetal development
Men and women’s reproductive health depends on vitamin A. Men need it for spermatogenesis and to maintain their genital tract. Women need vitamin A for egg development and healthy pregnancy. During pregnancy, vitamin A controls gene expression and helps develop the baby’s vital organs including the heart, eyes, lungs and ears. The mother’s vitamin A levels also support placental health and help develop the baby’s immune system properly.
Should I take vitamin A supplements?
Most people who eat a varied diet don’t need vitamin A supplements. The need to supplement depends on our individual circumstances, diet quality and specific health conditions.
When food sources may not be enough
Our body needs proper digestive function to absorb vitamin A. People with nutrient absorption issues face a higher risk of deficiency. Research shows that one-quarter of children with Crohn’s disease and ulcerative colitis lack sufficient vitamin A. The problem becomes more severe with liver cirrhosis, as 70% of transplant-eligible patients develop a deficiency. Several other conditions put us at risk, including celiac disease, cystic fibrosis, alcoholism and chronic exocrine pancreatic insufficiency. The last condition affects 35% of patients even when they receive enzyme replacement therapy.
Who is most likely to benefit
Children in developing countries see the greatest benefits from vitamin A supplements. These supplements rank among the most budget-friendly ways to improve childhood survival rates. The evidence shows they reduce the risk of new measles cases by 50%. Pregnant women need careful supplementation in areas where vitamin A deficiency runs high (where ≥5% experience night blindness), according to studies. The deficiency affects about 10-20% of pregnant women in low-income countries.
How to know if we’re deficient
Deficiency signs include:
- Night blindness (early warning sign);
- Dry eyes (xerophthalmia);
- Susceptibility to infections;
- Skin issues (dryness, roughness);
- Slow wound healing.
Warning signs we may not need supplements
Most people don’t need vitamin A supplements. Our balanced diet usually gives us enough vitamin A to stay healthy. Taking extra supplements might be unnecessary or even harmful in some cases.
Getting enough from diet
Vitamin A deficiency is rare in the United States and most developed countries because people get enough from their regular diet. We can find vitamin A in beef liver, fish oils from herring and salmon, green leafy vegetables, orange and yellow produce (carrots, sweet potatoes), fortified dairy products and eggs. These foods give us all the vitamin A we need. Our body absorbs plant-based vitamin A better when we add a small amount of healthy fat.
Risks of over-supplementation
Adults should not take more than 3,000 mcg RAE (10,000 IU) of preformed vitamin A daily, according to research. Our health faces serious risks if we exceed this limit regularly. Our body stores vitamin A in the liver efficiently, which makes high-dose supplements dangerous quickly. We should check our supplements carefully because vitamin A might be present in multiple products, which adds up.
Symptoms of vitamin A toxicity
Vitamin A toxicity shows up in different ways based on exposure time:
- Acute toxicity (single large dose): headache, nausea, vomiting, blurred vision, dizziness, irritability;
- Chronic toxicity (long-term excess): hair loss, dry cracked skin, bone pain, liver damage, birth defects.
Special caution for smokers and pregnant women
Pregnant women should be extra careful. Taking too much vitamin A (above 10,000 IU daily) early in pregnancy can cause birth defects, especially during the first 60 days after conception. Research shows that high vitamin A levels in mothers relate to birth defects affecting the central nervous and cardiovascular systems.
Smokers and former smokers face increased lung cancer risk from beta-carotene supplements. The largest longitudinal study confirms this link, which means these individuals should avoid high-dose beta-carotene supplements.
Vitamin A is without doubt vital for optimal health. It supports vision, immune function, skin integrity and reproductive health. Notwithstanding that, the choice to take supplements needs careful thought about personal circumstances rather than using a one-size-fits-all approach.
