Vitamin A is an essential fat soluble vitamin. Vitamin A helps keep the eyes, the immune system, and other body organs healthy. Be aware, however, that not all online uses for vitamin A are fully substantiated and scientifically proven.
You can get vitamin A through foods of animal and plant origin. Here are 5 scientifically proven benefits of vitamin A and recommendations for how much you should get each day.
1. Vitamin A is good for the eyesight
Vitamin A helps form pigments that help you see colors, especially at night and in low light conditions. Without vitamin A, the eyes will stop producing these pigments, which will lead to night blindness. This condition can make you completely unable to see in the dark.
Cataracts are a common eye condition that affects more than half of people over the age of 80 in the United States.
According to a study on age-related eye disease funded by the National Eye Institute, in addition to other vitamins containing antioxidants and zinc, vitamin A supplements may protect the eye health of people with certain diseases.
The study included 4,757 participants aged 55 to 80 with cataracts, age-related macular degeneration, or both. Participants were divided into 4 groups and received daily supplements for 5 years. Each group received one of the following supplements:
Antioxidant formula (contains 15 mg of vitamin A), zinc and copper
Zinc and copper
Only antioxidant formula
A placebo
The results showed that the antioxidant formula containing vitamin A with zinc and copper slowed the progression of age-related macular dysfunction by 25% (it also reduced the risk of vision loss by 19%). The figure in the group taking the minerals zinc and copper was 21%, the group taking the antioxidant was 17%.
2. Vitamin A is essential for the immune system
The immune system needs vitamin A to develop. Vitamin A helps maintain and strengthen the epithelium and mucous membranes that line our organs. These tissues are the body’s first line of defense against pathogens and are an important part of the innate immune response to infection.
Vitamin A also has antioxidant properties. Antioxidants help prevent cell damage in a process known as oxidative stress. The constant cell damage caused by oxidative stress can lead to chronic diseases like cancer, heart disease, vision loss.
3. Supports organ function
Getting enough vitamin A means that you are helping your heart, lungs, and kidneys to function by promoting the growth of healthy cells and tissues.
For example, a 2018 review published in the Journal of Nutrients found that vitamin A plays an essential role in the development and maturation of lung tissue. From there, the overall functioning of the lungs takes place more efficiently. The same review also found that vitamin A deficiency was associated with an increased risk of developing lung problems such as asthma and respiratory infections (such as pneumonia and the flu).
4. Vitamin A helps reduce and treat acne
Retinol is considered one of the best topical acne treatments. Did you know that it is a form of vitamin A, sold by prescription or in small doses in over the counter products? In fact, the acne care and treatment guidelines recommended by the Journal of the American Academy of Dermatology all use topical retinoids or products containing retinol as a treatment step.
Acne occurs when the pores of the skin become clogged with dead cells and sebum. Retinol treats acne by removing dead skin cells and promoting the growth of new cells. This process is called cell renewal.
If topical retinol causes you to experience side effects such as itching, redness, or dryness, try these methods to reduce the irritation:
Apply a thin layer of retinol instead of thick layers or different skincare products.
Apply every other day for the first two to four weeks.
Use a gentle moisturizer
Retinol is more prone to sunburn, so remember to apply sunscreen when you go out.
5. Promotes a healthy pregnancy
Getting enough vitamin A during pregnancy is a very important task if you want to ensure the development of the fetus. A 2010 study published in the New England Journal of Medicine found that vitamin A supplements given to chronically malnourished women before, during and after pregnancy improved lung function in children.
The researchers compared the lung capacity of 1,371 children whose mothers received vitamin A supplements or a placebo. When the children were 9 to 13 years old, the researchers tested their lung function and found that children whose mothers were supplemented with vitamin A had healthier lungs than those whose mothers did not. However, the World Health Organization recommends that vitamin A can cause birth defects.
How Much Vitamin A Do We Need Each Day?
It depends on your age, gender, and whether you are pregnant or breastfeeding.
Recommended daily amount of vitamin A, in mcg
Age Recommended amount
Newborn from 6 months 400
7-12 months 500
1-3 years 300
4-8 years 400
9-13 years 600
Male over 14 900
Woman over 14 700
Pregnant teens 750
Pregnant adult 770
Breastfeeding Teens 1200
Adult breastfeeding 1300
To supplement vitamin A, you can take supplements or develop a diet that includes foods rich in vitamin A such as carrots, eggs, pumpkin, sweet potatoes and cream cheese.
