Why do I need Vitamin A?
Your body cannot produce enough Vitamin A, so you must get it from your diet.

Vitamin A is a fat-soluble vitamin, which means that your body can store it for a limited time in your fatty tissues. If you are on a low fat diet, or if you don’t get enough zinc, you may have impaired absorption of Vitamin A.
You’ll recognize the names some of the compounds found in Vitamin A: retinol, retinoic acid, and beta-carotene.
VITAMIN A PROVIDES SUPPORT TO
- Bone metabolism
- Cellular health
- Gene transcription (DNA function)
- Growth and development
- Heart function
- Immune function
- Kidney function
- Lung function
- Mucous membranes (epithelial tissue that secretes mucous and lines body cavities and tubular organs, including the gut and respiratory passages)
- Red blood cell production
- Reproductive system
- Skin health
- Teeth
- Vision (especially important for retinal health)
DISEASE CONDITIONS CAUSED BY DEFICIENCY
- Dry lips and thickened tongue
- Dry skin and hair
- Ear infections
- Enamel hypoplasia (thin tooth enamel)
- Fat malabsorption
- Hyperkeratosis (white lumps at hair follicles)
- Impaired immunity
- Impaired vision–several stages which can lead to blindness. Vitamin A and zinc deficiencies are a leading cause of childhood blindness in developing countries and the numbers are staggering.
- Infertility
- Itching
- Malaria
- Measles
- Miscarriage
- Night blindness
- Rashes
- Urinary tract infections
HEALTH CONDITIONS ASSOCIATED WITH TOXICITY (too much)
- Abdominal pain
- Anorexia
- Blurry vision
- Bone fractures
- Fatigue
- Fever
- Hair loss
- Headaches
- Insomnia
- Irritability
- Muscle weakness or pain
- Nausea
- Vomiting
- Weight loss
RISK FACTORS (Conditions or behaviors that increase the risk of deficiencies)
- A diet low in Vitamin A-rich foods
- Alcoholism
- Anemia
- Bile duct disorder
- Celiac disease
- Cirrhosis of the liver
- Diarrhea
- Duodenal bypass
- Giardiasis
- Lack of breast milk for infants
- Low fat diets
- Pancreatic sufficiency
- Respiratory infections
- Smoking (Vitamin A deficiency causes emphysema)
- Vegan diets are often low in Vitamin A
- Zinc deficiency
BEST SOURCES OF VITAMIN A (descending order)
- Cod liver oil
- Turkey liver
- Beef, pork or fish liver
- Chicken liver
- Ghee
- Red capsicum
- Sweet potato
- Carrots
- Broccoli leaf
- Butter
- Kale
- Collard greens
- Butternut squash
- Dandelion greens
- Spinach
- Pumpkin
- Collard greens
- Cheddar cheese
- Cantaloupe
- Spirulina
CAUTION
Taking too much retinoid Vitamin A can be dangerous. Since it is fat-soluble, excess amounts can accumulate in your fatty tissue to toxic levels. Too much liver in your diet may therefore be bad for you. Too much beta-carotene, which is not a retinoid form, may make your skin orange but is otherwise harmless. If you are tempted to supplement with large doses, consult an expert. All things in moderation!