Vitamin A (Retinol)
Essential for sharp vision, glowing skin, and a strong immune system — but it's one of those nutrients where more is definitely not better.
Benefits
- +Critical for healthy vision, especially night vision
- +Supports skin cell turnover and repair
- +Important for immune defense and fighting infections
- +Plays a role in bone health
- +Supports reproductive health
- +Involved in cell growth and differentiation
Dosage & Cost
Be very careful with preformed Vitamin A (retinol) supplements — the upper limit is 3000 mcg for adults. Beta-carotene (provitamin A) is safer since your body regulates conversion. Most people get enough from food.
Side Effects
- !Toxicity (hypervitaminosis A) is possible — it accumulates in fat tissue
- !Symptoms of overdose: headache, nausea, dizziness, skin peeling
- !May be harmful during pregnancy at high doses (teratogenic)
- !Liver damage with chronic overconsumption
- !Can cause dry, rough skin if overdone
Food Sources
- • Sweet potatoes (beta-carotene)
- • Carrots
- • Spinach and kale
- • Liver (extremely rich — one of the best sources)
- • Eggs
- • Butter and dairy
References & Links
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This page is for informational purposes only. The information here has not been evaluated by the Food and Drug Administration (FDA). No supplement discussed on this page is intended to diagnose, treat, cure, or prevent any disease. Please consult your doctor or a qualified healthcare professional before taking any dietary supplement.