Also known as: Retinol, Retinoid, Beta-Carotene (provitamin)
Vitamin A is a fat-soluble essential nutrient critical for vision, immune function, and cell differentiation. It exists as preformed retinol in animal foods and as provitamin A carotenoids in plant-based sources.
Vitamin A encompasses a group of fat-soluble retinoids including retinol, retinal, and retinoic acid. It plays a fundamental role in maintaining healthy vision by forming the light-absorbing molecule rhodopsin in the retina. Beyond eyesight, vitamin A is essential for the integrity of epithelial tissues, proper immune cell development, and embryonic growth. Deficiency remains one of the leading causes of preventable blindness worldwide, particularly in developing countries. Preformed vitamin A from animal sources such as liver and dairy products is highly bioavailable, while plant-derived beta-carotene requires enzymatic conversion. The tolerable upper intake level is set at 3.000 µg RAE per day for adults, as chronic excess of preformed vitamin A can cause hepatotoxicity and teratogenic effects.
Vitamin A is required for the synthesis of rhodopsin, the photopigment in rod cells essential for low-light and night vision. Supplementation reverses night blindness caused by deficiency.
Vitamin A maintains the integrity of mucosal barriers and supports the differentiation and function of innate and adaptive immune cells, reducing the incidence and severity of infections.
Retinoic acid regulates gene expression involved in epithelial cell differentiation and skin renewal, which is the basis for retinoid-based dermatological treatments.
With a meal containing fat
RDA is 900 µg RAE for men and 700 µg RAE for women. Upper limit 3.000 µg RAE/day.
With a meal containing fat
Beta-carotene has no established upper limit but high doses may cause harmless skin discolouration. Smokers should avoid high-dose beta-carotene supplements.
Correcting deficiency and general supplementation
Antioxidant support with lower toxicity risk
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