4 Benefits Of Vitamin A, Including Healthy Skin, Immunity & More*

So, what else do you need to know? Consider this your crash course in all things vitamin A—from the different roles it plays throughout the body and the resulting benefits to what's at stake with deficiency, to how you can make sure you're not falling short.

"'Vitamin A' is a generic term that refers to fat-soluble compounds found as preformed vitamin A (aka retinol) and as provitamin A carotenoids in fruit and vegetables," says Victoria J. Drake, Ph.D.,1 manager of the Micronutrient Information Center at Oregon State University. (Heard of beta-carotene? That's arguably the most important provitamin A carotenoid2 you'll find in fruits and veggies.)

And when you consume carotenoids from plants, you gain the unique antioxidant attributes of beta-carotene, which is a phytonutrient (aka, plant nutrient).*

The compounds we know as vitamin A contribute to a range of functions throughout the body. From the regulation of gene expression to the proper eye function to red blood cell production, the nutrient does an A+ job at keeping our bodies in working order.* It's also critical for embryonic and fetal organ development, Gombart adds.* Here's the lowdown on a few of its most important perks:

Research shows that when there's inadequate vitamin A, the integrity of this lining is suboptimal, affecting barrier function of the respiratory tract, digestive tract, and eyes against possible invaders or compounds we don't want to cross these barriers.* This is relevant since 45% of adults fall short4 on the nutrient.

 Maintaining ample vitamin A intake has, unsurprisingly, been linked with vision support via long-term eye health5.*

Its most famous skin-healthy version is actually topical: retinol, a vitamin A derivative. When applied to the epidermis, it promotes skin cell turnover, evenness, smoothness, and vitality6.

Scientific literature has long acknowledged the importance of vitamin A for reproduction7—and researchers now know that the retinoic acid form of vitamin A, in particular, plays a role in both male and female reproductive health, as well as in the normal development of embryos.*

Furthermore, vitamin A deficiency also affects the immune system. Michels notes that vitamin A deficiency, particularly in children, has been linked to higher susceptibility to outside invaders, like viruses. In fact, partially for this reason, the World Health Organization9 has identified vitamin A deficiency as a notable public health problem in many parts of the world.

You can get vitamin A through dietary sources and through supplementation.

The ultimate (i.e., most concentrated) source of vitamin A, though, comes from an animal source—and one you may not be super-stoked to eat: beef liver11.

Of course, you can also get your fair share of vitamin A from supplements; most quality multivitamin formulas include it in the mix. Though different supplements may contain different forms of the vitamin, many contain both retinol and beta-carotene8, for synergy reasons and to provide your body with both sources.

Wait, what's this about retinol (or preformed vitamin A) toxicity? Yes, there is such thing as too much vitamin A12, when you're getting it from animal sources and retinol-containing supplements. It does take consistent overconsumption of vitamin A from preformed sources to lead to excess build up in the body12. But if that does happen, these are the affects it can have:

Excess retinol is considered a high dose of 3,000 mcg or above (i.e., the Tolerable Upper Intake Level11). Above this level, especially if you are pregnant13, there can be concerns related to normal development of the fetus.

Many supplements that contain vitamin A include a source derived from beta-carotene (alone or in combination with a retinol form). Since there are concerns about getting too much vitamin A, this is not a nutrient you want to over supplement with. Stay clear of high-dose retinol-based vitamin A. If you're looking at vitamin A as part of a multivitamin, it's a good sign if it provides around 100% of the daily recommended amount of the nutrient from a combination of beta-carotene and retinol.

Fat-soluble vitamin A is an essential nutrient for the proper functioning of various systems throughout the body. To keep our immune systems strong, our eyes seeing clearly, and more, it's crucial that we consume enough of this nutrient.*