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Written by Dr. Welsh, Article reviewed and edited by Dr. Fine M.D..
Published on 25 April 2014

Vitamin A: Crucial for Vision, Necessary for Health

by Dale Bennett

Vitamin A is absolutely necessary for health - in fact, I'll go further: it's absolutely necessary for human life. Without sufficient Vitamin A, you could suffer poor night vision and in severe cases total blindness; an impaired immune system and increased susceptibility to infections, especially ear infections and urinary tract infections; and deterioration of bones and tooth enamel, possibly leading to loss of your teeth.

Pregnant and breastfeeding women should take special care to get the right amount of this crucial nutrient, as insufficient Vitamin A can prevent proper fetal and infant development. (In fact, alcohol consumption during pregnancy is thought to harm unborn children specifically by preventing the proper metabolism of Vitamin A, leading to Fetal Alcohol Syndrome.) But consuming too much Vitamin A when you're pregnant can lead to birth defects. So read on: I'll be discussing just how much of this nutrient is needed below.

Vitamin A comes in several forms, in two basic categories: among the types of Vitamin A that come from plants, beta-carotene is the most common and well known; types of Vitamin A from animal sources are called retinoids.

"Retinoids" - the word sounds a lot like the word "retina," doesn't it? For good reason: Vitamin A is absolutely necessary for proper functioning of your retinas, the "screens" at the back of your eyes where your lenses focus the light from whatever you may be looking at. In the retina, chemical reactions to the focused light form nerve impulses that are then transmitted to the brain, allowing you to see. In the eye, Vitamin A combines with the protein opsin to form light-absorbing molecules. When you aren't getting enough Vitamin A, your first symptom will be night blindness, although daytime vision will at first seem unaffected. If the deficiency continues for a prolonged period, total blindness may result.

Vitamin A also plays a crucial chemical role in gene transcription, the process by which DNA is replicated during the formation of new cells. We have billions of cells in our bodies, and many of them die every day and must be replaced by new cells. Each cell in your body carries your entire genetic code (with the single exception of your sex cells - sperm or eggs - which carry exactly half). New cells can only come into being through cell division, and the DNA code from each cell must be replicated every time. Without sufficient Vitamin A, this necessary process falters or fails. This can prevent proper fetal development, as I pointed out earlier, but it can also stunt the growth of children at any age, and impair our health as adults, too.

Vitamin A is also necessary for skin health, as it is a vital nutrient needed for the proper development of skin cells. Topical preparations of Vitamin A in the form of retinoids (and some high-dose oral medications based on this nutrient) have powerful anti-acne properties, too.

Vitamin A is also an effective antioxidant - meaning it fights the free radicals that cause cell damage and constitute one of the main factors in aging - and contributes to bone and tooth health. Vitamin A also helps the body's immune system fight off disease. It's even used in some anti-HIV drugs.

Around the world, it's estimated that almost one third of infants, toddlers, and children under six years old have Vitamin A deficiency - causing over a quarter million of them to go blind every year. A study in Africa also showed a major reduction in deaths from malaria when children were given Vitamin A supplementation.

Encouraging mothers to breastfeed their infants (assuming the mother has sufficient supply of the nutrient, of course) can help stave off Vitamin A deficiency in babies. You can get sufficient Vitamin A as a part of a healthy, natural diet - in fact, that's the best way you can do it, since there's a synergistic effect - where the whole is greater than its component parts - when we consume many nutrients and vitamins and trace elements together in the foods we evolved to eat. Some foods rich in Vitamin A include spinach, liver, dandelion greens, sweet potatoes, carrots, broccoli leaves, butter, and kale. Most of the time, the stronger the color of the fruit or vegetable, the more beta-carotene it contains.

If you decide you need Vitamin A supplementation, it's important not to take too much. For an average adult 900 micrograms (3,000 IU) per day is about right.

Vitamin A poisoning can happen if you consume very large quantities of of vitamin A for many months - authorities say this would take a prolonged exposure to over 4,200 micrograms (14,000 IU) a day. (There are some exceptions to the 900 microgram rule of thumb: Ultra-high Vitamin A doses - for very limited periods - are sometimes prescribed for those with HIV or severe Vitamin A deficiency.) One sign of too much beta-carotene consumption is a yellowish discoloration of the skin, especially on the soles of your feet and the palms of your hands. It's very unlikely you could ever get this amount - of any variety of Vitamin A - from foods. It's a supplementation issue. Supplements are useful in certain situations: for example, when people are temporarily on a very restricted diet. But one has to be careful. Some people believe that if one pill is good, ten pills must be even better. But when it comes to nutrients, that simply isn't true. Our bodies depend on multiple, complex chemical processes, and having the right nutrients in the right proportions is very important. Educate yourself. Make informed decisions. And take charge of your health and your life!


Fennema, Owen; Fennema's Food Chemistry, CRC Press, Taylor & Francis, pp. 454-455

Tanumihardjo, S.A., ."Vitamin A: Biomarkers of nutrition for development," American Journal of Clinical Nutrition 94

Black, R.E. et al.; Maternal and Child Undernutrition Study Group (2008); "Maternal and child undernutrition: global and regional exposures and health consequences". Lancet 371

George Mateljan Foundation, The World's Healthiest Foods, "Vitamin A," http://www.whfoods.com/genpage.php?tname=nutrient&dbid=106 , accessed April 20, 2014

Mayo Clinic Online, "Vitamin A," http://www.mayoclinic.org/drugs-supplements/vitamin-a/dosing/hrb-20060201 , accessed April 19, 2014

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