6 Vitamin A Benefits: Uses and Side Effects from a Dietitian

Find out how to safely use this essential vitamin to support immune function, skin health, vision, and more.

— On Aug 27, 2025

6 Vitamin A Benefits: Uses and Side Effects from a Dietitian

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I recently stumbled across an alarming statistic about influencers endorsing high-dose supplements without disclosing the harms of overconsumption. Vitamin A, crucial for vision, reproduction, and immune health, is one supplement where more is not always better.

As a nutritionist, it’s my responsibility to advise people about vitamin A supplements and encourage safe consumption practices. This article looks at evidence-backed health benefits of this essential vitamin and foods that are good sources to meet your daily needs. I’ll also discuss why a whole-food approach or a greens powder like Live it Up Super Greens may be a better way to supplement.

Potential health benefits of vitamin A:

Supports cellular growth
Can support vision
Aids immune response
May strengthen bone health
Supports reproductive hormones
Influences skin health and wound healing

What Is Vitamin A?

Vitamin A is a fat-soluble vitamin involved in multiple body processes—from vision and cell growth to immune system and reproductive functioning. Your body’s vitamin A reserves are stored in the liver until they’re required for the above-mentioned physiological processes.

Vitamin A comes in two forms:

Preformed Vitamin A is the most absorbable form of the vitamin. Retinol, retinal, and retinoic acid are all forms of preformed vitamin A. Preformed vitamin A is present in animal products like beef, poultry, fish, liver, and eggs.
Provitamin A, also called carotenoids, is an inactive form of vitamin A found in plant-based foods like carrots, sweet potatoes, and spinach. Beta-carotene and alpha-carotene are the most common forms of carotenoids. The difference between the two is that the body converts provitamin A carotenoids into retinol, which is easier to absorb. Live it Up Super Greens, featuring a medley of beta-carotene-rich greens like kale, spinach, spirulina, and oat grass, is an excellent natural source of provitamin A.

Did You Know? Fat-soluble vitamins like A, D, K, and E don’t dissolve in water and are stored in the liver and fatty tissues. But because they are stored and not flushed out, high doses can be harmful and cause serious illness. It’s always better to get these from whole-food sources than concentrated supplements.

How Much Vitamin A Per Day?

The Food and Nutrition Board of the National Academies of Sciences has set the recommended dietary allowance (RDA) for vitamin A at 700 micrograms RAE for women and 900 micrograms RAE for men between the ages of 19 and 50. RAE, which stands for retinol activity equivalents, accounts for the various chemical forms of the vitamin.

6 Potential Health Benefits of Vitamin A

Science supports six purported benefits of vitamin A.

1. Supports Cellular Growth

Vitamin A is the foundation block for cellular function and development. As a regulator of gene expression, the micronutrient in its active form of retinoic acid tells our bodies which genes to switch on or off. This process ensures proper growth and normal functioning of cells that form our lungs, kidneys, and other organs.

Vitamin A also influences the growth of epithelial cells, which form the protective lining for our organs. Deficiency in this vitamin may compromise the vitality and functioning of important organs.

2. Can Support Vision

Vitamin A is a major factor in the production of rhodopsin, a light-sensitive protein found in the rod cells of the retina that allows us to see at night. If there isn’t sufficient vitamin A, the production of this pigment is hampered, which can result in night blindness.

Vitamin A is known to nourish the cornea by promoting cell turnover, which keeps the eye’s surface clear. Vitamin A is also involved in epithelial cells in the conjunctiva, which produce mucin, the thin tear film that lubricates the eye and prevents dryness. A 2023 cross-sectional study confirmed that vitamin A supplementation improved mucin production. The cornea and conjunctiva, both of which require vitamin A, work together to produce tears. Therefore, a deficiency in the vitamin is linked to dryness and poor tear production.

A 2019 study on age-related macular degeneration (AMD) also highlighted vitamin A's potential to benefit those diagnosed with certain forms of the condition.

3. Aids Immune Response

When it comes to immunity, vitamin A deficiency has been linked with increased susceptibility to illnesses. The micronutrient serves multiple functions in supporting our innate and adaptive immune responses. When it comes to innate immunity, vitamin A regulates natural killer (NK) cells, macrophages, and neutrophils. It also promotes the balance between pro-inflammatory and anti-inflammatory, allowing our bodies to present a stronger response to threats.

Research further confirms its role in adaptive immunity. In fact, a groundbreaking study on mice confirmed that vitamin A deficiency can impair IgM and IgG antibody responses. The vitamin also influences the production of T and B white blood cells.

4. May Strengthen Bone Health

The relationship between vitamin A and bone health isn’t straightforward, but research suggests that vitamin A may be involved in bone remodeling. A shortage of this nutrient may inhibit bone mineralization, a process where minerals and calcium are deposited into the bones to strengthen them.

We have also seen in vitro research studies that provitamin A carotenoids like carotene and β-cryptoxanthin may serve as precursors for retinoids and may help build bones and prevent their breakdown.

5. Supports Reproductive Health

Vitamin A is essential to both female and male reproductive health. In men, adequate intake of the vitamin maintains the genital tract and influences the production of sperm cells. Likewise, in women, the vitamin can impact egg quality, along with the fertilization and implantation processes.

A 2024 study on hens exhibited the positive impact of vitamin A supplementation on fertility and embryonic mortality rates. However, too much vitamin A and synthetic retinols can also be harmful, as developmental abnormalities have been observed in both animal and human studies.

6. Influences Skin Health and Wound Healing

The link between vitamin A and skin health starts at the cellular level. Vitamin A directly influences how cells grow and repair themselves, which may improve skin texture and give a more radiant glow. Secondly, the vitamin also acts as an antioxidant, which means it can fight and neutralize free radicals that cause the skin to dry and develop wrinkles and fine lines. Science also confirms retinol’s active role in collagen production, which is responsible for our skin’s firmness and elasticity.

Multiple studies have verified the connection between vitamin A and proper wound healing. Vitamin A increases the number of monocytes and macrophages at the wound site, ensuring proper healing with minimal scars.

Recent research on mice supports vitamin A's role in supporting skin immunity, as it helps create a new protein called RELMα, which not only maintains healthy skin microbes, but also fights off bacteria.

Did You Know? Retinol, a form of vitamin A, is commonly added to sunscreens, moisturizers, and other skin care products. However, retinol can be unstable and may lose effectiveness when exposed to bright light. That's why it's recommended that vitamin A creams with retinol be applied at night.

Possible Side Effects of Vitamin A

Vitamin A dietary supplements, in daily doses of 3000 mcg RAE or less, are generally considered to be safe. Still, too much preformed vitamin A or even beta-carotene supplements can lead to adverse effects, which may include:

Hair loss
Nausea
Drowziness
Blurry vision
Headaches
Skin peeling
Vomiting
Cracked lips
Birth defects

Vitamin A can also interact with certain medicines and slow blood clotting, risking the development of other, more serious conditions. Always work alongside health professionals and get your blood checked regularly to understand if you are consuming the right amount.

Vitamin A Foods and How to Get More in Your Diet

Your body can’t produce vitamin A, so you need to ensure you are getting sufficient amounts through whole foods or a supplement like Live it Up Super Greens.

A few natural sources of vitamin A include:

Leafy greens like spinach and kale
Orange and yellow-colored vegetables like sweet potatoes and carrots
Dairy products like whole milk, butter, cream, cheese, and yogurt
Organ meats like animal liver
Fatty fish like salmon, trout, mackerel, and herring
Fruits like mango, papaya, grapefruit, and cantaloupe

It’s also easy to find vitamin A-fortified foods like margarine, cereals, and breads.

Get Your Plant-Based Vitamin A With Live it Up Super Greens

A Glass of Super Greens Juice Next to a Live it Up Super Greens Package

Knowing that too much vitamin A can be harmful, I feel it’s best to always build good habits. A balanced diet will usually provide enough vitamin A to meet dietary needs. But if eating whole foods is a struggle and you need to bridge gaps in your diet, Live it Up Super Greens is what I recommend to my clients.

One scoop of Live it Up Super Greens gives you 20+ micronutrients, including plant-based vitamin A. All nutrients are derived from organic, whole foods and are free of artificial fillers and sweeteners. It’s also a great option for vegans and those following a soy-free or gluten-free diet.

Live it Up also stands out for its taste and price point. The subscription offer brings the price down to $1.33 per serving, and all orders get free shipping. I enjoy both flavors and love that the taste complements whatever I have it with, whether that’s my favorite juice, milk, or protein shake.

FAQs About Vitamin A Dietary Supplements

Is it okay to take vitamin A every day?

Vitamin A is easily found in many foods. If you eat a varied and balanced diet, taking vitamin A supplements isn't necessary as you're likely to meet the dietary reference intakes. Large doses, like those greater than 10,000 IU a day, lend themselves to toxicity.

Live it Up Super Greens is an excellent choice for a gentle vitamin A dietary supplement. Each serving offers 5% of the daily recommended value, alongside sufficient doses of vitamins K and B12, riboflavin, folate, calcium, iodine, and iron.

What are the symptoms of low vitamin A?

The only way to confirm vitamin A deficiency is by going to your doctor for a blood test. You can also look for symptoms, such as dry or inflamed skin, dry eyes, difficulty seeing in low light, recurrent throat and chest infections, trouble conceiving, and impaired growth. Vitamin A deficiency is quite rare in the U.S., but if any of the above concerns you, speak to your healthcare provider before trying to self-medicate.

Is vitamin A good for skin?

Yes, vitamin A and its derivatives (there are different forms of vitamin A) are one of the most popular and effective supplements for skin conditions like acne, pigmentation, wrinkles, and fine lines. However, it’s not an end-all solution. Various factors influence skin glow, but you can do your best to influence it by following a healthy diet, taking in sufficient hydration, and getting adequate exercise.

What are the best food sources of vitamin A?

Preformed vitamin A levels are highest in liver, fatty fish, eggs, and dairy products. Green leafy vegetables and orange and yellow vegetables, such as sweet potato, pumpkin, and butternut squash, are the best sources of provitamin A.

References

About the author:

Rachel Gargano, MS, RD, CSSD, CBS

Rachel is a registered dietitian based in Contra Costa County, California, with over 15 years experience. She specializes in whole-body wellness and plant-based nutrition, helping people understand the dynamic interplay between food and health so they can live life to the fullest. When not helping others, she enjoys spending time with her kids, being physically active, and tending to her abundant household plants.

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