Vitamin A — The Vision + Immunity Powerhouse

Vitamin A is a fat-soluble nutrient that plays a crucial role in your eyesight, immune system, skin, and even reproduction. I certainly remember as a child hearing the saying about eating my carrots, but there’s a lot more to Vitamin A than just helping us see in the dark.

What Does Vitamin A Do in the Body?

• Vision: Vital for the health of your retina and night vision.

• Immunity: Strengthens your body’s defences against infections.

• Skin & Cellular Health: Supports skin renewal and mucous membranes (think respiratory, digestive, and urinary tracts).

• Growth & Reproduction: Aids in proper organ development and fertility.

Where Can You Get It?

There are two types of vitamin A sources:

1. Preformed Vitamin A (Retinol)

• Found in animal products

• Most easily absorbed by the body

• Top sources: Liver, egg yolks, butter, cod liver oil, cheese

2. Provitamin A (Beta-Carotene)

• Found in plant foods, especially orange and dark green vegetables

• Converted by your body into vitamin A

• Top sources: Carrots, sweet potatoes, spinach, kale, butternut squash, red peppers, mangoes

Tip: Eat your veggies with healthy fats (like olive oil or avocado) to help absorb fat-soluble vitamins like A.

How Much Do You Need?

Recommended Daily Intake is measured in Retinol Activity Equivalents (RAE) which basically means it helps accurately calculate your vitamin A intake from diet, supplements, and fortified foods.

• Men: 900 mcg RAE

• Women: 700 mcg RAE

• Upper Limit: 3,000 mcg RAE (don’t exceed without medical advice)

Signs of Deficiency

• Poor night vision

• Dry eyes or skin

• Frequent infections

• Delayed wound healing

What About Supplements?

Vitamin A is included in most multivitamins, often alongside other fat-soluble vitamins (D, E, K). You’ll find it as:

• Retinyl palmitate or acetate (animal-based)

• Beta-carotene (plant-based)

If you're supplementing separately, be cautious with dosage — fat-soluble vitamins are stored in the liver and can build up over time.