Let's Talk About Vitamin A

As we continue our Healthy Thursday series on Immunity, I received a question from a reader about Vitamin A and its role in our diet. So, let's learn about how this vitamin plays an essential role in our bodies; what foods contain A; and how we can supplement if its needed.  

What is Vitamin A good for?

Growing up, we heard in various forms--"Eat your carrots or you'll go blind." Vitamin A does help with eyesight, macular degeneration/cataract progression, and night blindness.  But, it can also help with:

• certain skin issues like acne
• boosting your immune system
• helping new cell growth
• fighting free radicals within the body
• utilizing protein
• slowing the aging process
• getting rid of wrinkles
• even fading age spots (if applied topically)

How could I know if I'm deficient?

Blood tests of course can detect your actual levels, but you can look to a few other physical clues:

• dry skin 
• dry hair
• dry eyes
• problems seeing at night
• acne
• fatigue
• insomnia
• frequent colds/sinus infections

What forms of Vitamin A exist?

There are 2 forms--Vitamin A itself and a class of compounds related to vitamin A called carotenoids.  

What do carotenoids do?

• some are precursor to Vitamin A itself
• some are antioxidants which help prevent cancer and scoop up free radicals in the body

Not all carotenoids have been discovered.  In fact, there could be hundreds of them in existence to help our bodies!

Do I know any of the carotenoids?

Yes, you do!  Some of the best known are beta-carotene, lycopene, lutein, zeaxanthin, and phytosterols.  Beta-carotene is found in orange veggies; lycopene is found in tomatoes; lutein and zeaxanthin are found in marigolds; and, phytosterols are found in green veggies.  

How do carotenoids relate to Vitamin A?

If you eat carotenoids, for example, beta-carotene, they are converted to Vitamin A in the liver. 

What are the food sources of vitamin A?

• animal sources:  organ meats, fish liver, fish liver oil
• fruits such as: apricots, cantaloupe, papayas, peaches
• ​​veggies such as: asparagus, broccoli, carrots, garlic, pumpkin, red peppers, sweet potatoes, squashes
• greens such as: beet greens, dandelion greens, mustard greens, kale, spinach, watercress, turnip greens, swiss chard 

Note:  Animal sources are actual 6 times stronger than veggie sources.  However, eating too much of organ meat can be problematic for other reasons.  So, it's very nourishing to eat a huge variety of the fruits, veggies, and greens to cover your nutritional bases.  

What if I do decide or need to take a supplement of Vitamin A?

Well, supplements can come in the form of either Vitamin A itself (usually in fish oil form) or the carotenoids.  If you choose to take carotenoids, it is better to take a carotenoid complex than the individual carotenoids alone, but you can take carotenoids like beta carotene and lutein alone.

How much can I take?

Certain conditions--pregnancy, liver disease, chemotherapy, diabetes, hypothyroidism for example--require specific dosages which need to be discussed with your health care practitioner.

For general suggestion,

• actual Vitamin A supplementation: 10,000IU a day.  Large amounts (100,000IU a day or more for a long period of time) can be toxic to the body, especially to the liver.
• If you take a carotenoid like beta carotene:  Beta carotene doesn't have the same effect in the body as actual Vitamin A.  Your body only converts the beta carotene it needs and gets rid of the rest.  For this reason, it is the best source of vitamin A for the body.  If you do take extremely high doses of beta carotene, it isn't toxic to your body; however, your skin MAY turn orangey-yellow in color.....I said MAY, not definitely...different bodies respond in different ways.  If it does turn, just stop eating beta carotene for a bit and all will return back to normal.  

Do you take a supplement?

Yes, I do.  I am deficient in Vitamin A, so I'm eating alot of beta carotene (no turning orange yet haha) and taking a Vitamin A supplement.  Mine comes from Nature's Sunshine.  I have noticed my skin clearing and aided in reducing my fatigue level.  And since I have chronic fatigue, I can use all the help reducing my fatigue level I can get!!!

If I'm interested or need supplementation, where can I go?

You can go to my Nature's Sunshine website. Also, you can just connect with me on this site too and we'll have a session to figure out what supplement is right for you or for someone in your family. 

I have a question for you......how do I let you know?

Use the contact me form on this site, my Nature's Sunshine page, or my Instagram (@brooke_langford_).  I'd love to hear from you!













As always, this information isn't intended to diagnose, cure, prescribe, or fix any particular problem.  Please contact your doctor if you have a certain medical concern.  I'm here to offer general advice and guidance in your wellness journey.