Vitamin A is one of the true staples of good health. While you may recognise it as retinol in your skincare, its real work happens beneath the surface – maintaining everything from your immune response to how clearly you see in low light.
What does vitamin A do?
Vitamin A (commonly known as retinol) is a nutrient that contributes to the normal function of the immune system, the maintenance of normal vision, and the maintenance of normal skin. As an antioxidant, it also contributes to the protection of cells from oxidative stress.
One of its most familiar roles is vision – specifically, your ability to see in dim light. It's what helps your eyes adjust when you walk into a dark cinema, and it's the reason vitamin A deficiency is historically linked to night blindness. Vitamin A also plays a role in the normal process of cell division and contributes to the maintenance of normal mucous membranes, which form part of the body's first line of defence.
What are the best food sources of vitamin A?
Vitamin A comes in two forms. Retinol comes from animal sources like eggs, oily fish, and (if you're brave) beef liver. Beta-carotene is found in brightly coloured fruit and vegetables – sweet potatoes, mango, apricots and spinach are all good sources – and your body converts it into vitamin A as needed.
The recommended daily amount is 700µg for men and 600µg for women. Most people can meet this through a healthy, balanced diet, but supplements can help if you're not getting enough from food alone.
Should I take a vitamin A supplement?
Most people can get enough vitamin A through a balanced diet. But it's not always straightforward – food loses nutrients from the moment it's grown to when it reaches your plate, and how you cook matters too. High heat from frying, for example, can break down vitamin A, which is sensitive to heat, oxygen and light.
Some people may find supplements particularly helpful. If you have a condition that affects nutrient absorption – like Crohn's disease, coeliac disease or cystic fibrosis – getting enough from food alone can be challenging. The same goes for those following plant-based diets without adequate beta-carotene-rich foods.
A note on pregnancy: vitamin A is important for supporting normal development, but the amount matters. Too much can be harmful during pregnancy, so if you're pregnant or planning to be, it's worth speaking with a healthcare professional before taking a vitamin A supplement.
Is vitamin A good for your skin?
There's a reason it's known as the "skin vitamin". Vitamin A contributes to the maintenance of normal skin, supporting the daily process of skin cell renewal from within. The result, over time, is skin that looks and feels more like itself – clearer, more even in texture.
While supplements support your skin from within, topical retinols work on surface concerns more directly. If you're interested in topical vitamin A products, explore our retinol skincare collection.
Explore further
These pieces from our Discover blog pick up where this article leaves off:
- Retinol for sensitive skin: start smart – how to introduce topical vitamin A if your skin needs a gentler approach.
Explore our range of vitamin A supplements supporting normal skin, vision and immune function.
