Vitamin A: What It Does and Why You Need It

Vitamin A is one of the key nutrients your body uses every day. It helps your eyes see in low light, keeps skin smooth, and supports a strong immune system. If you’re missing enough of it, you might notice blurry vision, dry skin, or a higher chance of getting sick.

Most people get vitamin A from food, but many also take supplements. The right amount can be easy to hit, as long as you know which foods are richest in the vitamin and how much your body actually needs.

Top Food Sources of Vitamin A

Animal foods contain vitamin A as retinol, which your body can use right away. Look for liver, eggs, and full‑fat dairy. A small piece of liver can give you more than the recommended daily amount.

Plant foods have provitamin A carotenoids, like beta‑carotene, that your body changes into active vitamin A. Sweet potatoes, carrots, spinach, kale, and cantaloupe are excellent choices. A cup of cooked carrots can cover most of your daily needs.

When you cook these veggies with a little healthy fat—olive oil, butter, or avocado—you help your body absorb the carotenoids better.

How Much Vitamin A Is Enough?

Adults usually need about 900 micrograms (mcg) of retinol activity equivalents (RAE) per day for men and 700 mcg RAE for women. Pregnant and breastfeeding women need a bit more, while children need less based on age.

If you’re taking a supplement, check the label. Many multivitamins provide the full daily value, but high‑dose retinol pills can push you over the safe limit quickly.

The upper safe limit for adults is 3,000 mcg RAE per day. Going past this can cause headaches, joint pain, and, in severe cases, liver damage. If you’re eating a lot of beta‑carotene‑rich foods, you won’t hit the limit because the body only converts what it needs.

Signs you might not be getting enough include night‑time vision problems, dry eyes, and a rough skin texture. If you notice any of these, add a serving of carrots or a splash of liver pâté to your meals.

On the flip side, if you start seeing a yellowish tint to your skin, especially on the palms and soles, you could be taking too much. That’s a harmless warning sign called carotenemia, but it tells you to cut back on high‑beta‑carotene foods or supplements.

Bottom line: aim for a balanced plate with a mix of animal and plant sources, and only use supplements if you have a specific deficiency or your doctor recommends them.

Want to keep track? Write down what you eat for a week and compare it to the recommended amounts. Plenty of free apps can do the math for you.

Remember, vitamin A works best with other nutrients like zinc and vitamin E, so don’t ignore the bigger picture of a well‑rounded diet.

Now that you know the basics, you can make smarter food choices and avoid the pitfalls of both deficiency and excess. Your eyes, skin, and immune system will thank you.