Vitamin A may not get the same attention as other nutrients, like vitamin C and collagen. However, it’s just as important for your health. “Vitamin A is a fat-soluble vitamin essential for various functions in the body, including vision, immune support, reproduction and overall cellular communication,” says Danica Premirelli, MS, RDN, LD, dietitian and founder of Full Seed Ahead. It also supports the growth and maintenance of critical organs, like your heart and lungs. Here we’ll explain what vitamin A is, why it’s important and how to get enough of it in your diet. 

Types of Vitamin A

Vitamin A is technically a group of fat-soluble compounds called “retinoids.” They include retinal, retinol and retinyl esters. 

There are two types of vitamin A found in food: 

• Preformed vitamin A—including retinol and retinyl esters—is the active type of vitamin A. It’s found in foods like whole milk, animal liver and some fortified foods.
• Provitamin A carotenoids are plant dyes that act as precursors to vitamin A. After you eat them, your body converts them into vitamin A. One of the most common types is called beta-carotene. This well-known antioxidant gives foods like carrots and sweet potatoes their vibrant orange color.

Why You Need Vitamin A

Supports Healthy Vision

Vitamin A is perhaps best known for keeping your vision sharp, especially at night. In fact, not eating enough vitamin A can lead to night blindness. That’s because vitamin A is an essential part of rhodopsin, a protein in the retina of your eyes. Vitamin A also ensures the normal functioning of the cornea. Research also suggests that supplements with provitamin A carotenoids, like beta-carotene, lutein, and zeaxanthin, may help prevent or manage age-related macular degeneration—the leading cause of vision loss in older adults.

Acts as an Antioxidant

Carotenoids act as antioxidants in the body, helping to protect against cell damage caused by oxidative stress. This is important because, over time, oxidative stress can cause chronic inflammation and increase the risk of chronic disease. In fact, studies show that eating a diet rich in carotenoids may reduce your risk of chronic diseases like type 2 diabetes, certain types of cancer and heart disease. 

Supports Immune Function

When you think of immune health, vitamins C and E may come to mind first. However, vitamin A is just as important for keeping your immune system functioning at its best. Specifically, vitamin A plays a key role in mucus secretion, which helps trap infectious germs before they can spread. It’s also important for the development of epithelial cells that act as a protective barrier around organs to shield against pathogens.

Contributes to Bone Health

Vitamin A influences bone cells called osteoblasts and osteoclasts, which are responsible for growing new bone tissue and breaking down old tissue, making it one of many nutrients that help keep your bones strong and healthy.

Just keep in mind that more isn’t necessarily better when it comes to bone health. In fact, consuming too much vitamin A has been linked with an increased risk of fractures, especially in people who are deficient in vitamin D.

Promotes Healthy Skin and Hair

Looking for shinier, more luscious locks? Then you’ve probably come across products containing vitamin A, often in the form of retinol. While more research is needed on the effectiveness of retinol products, your body uses retinol to make retinoic acid, which is necessary for hair follicle development. In addition to hair growth, vitamin A may also help improve the strength of your hair and support scalp health. That said, too much vitamin A may cause hair loss, so it’s important to find just the right balance. 

In terms of skin health, vitamin A helps promote the growth of skin cells, aids in wound healing and stimulates collagen production. While more research is needed, vitamin A may improve skin elasticity, reduce fine lines and wrinkles and help manage certain skin conditions like psoriasis. , 

How Much Vitamin A Do You Need?

When it comes to vitamin A, the good news is that most people in the U.S. are getting enough of it in their diets. Still, it’s helpful to be aware of how much vitamin A to aim for. Vitamin A recommendations are given in retinol activity equivalents (RAE) to account for the fact that the body doesn’t make the same amount of retinol from provitamin A carotenoids (like beta-carotene) as it does from retinol itself.

Here are the daily recommendations for vitamin A for adults 19 and older:

• Males: 900 micrograms (mcg) RAE
• Females: 700 mcg RAE
• Pregnancy: 770 mcg RAE
• Lactation: 1,300 mcg RAE

Food Sources of Vitamin A

Vitamin A can be found in a variety of animal and plant-based foods. While vitamin A supplements are available, most people can get the recommended amount of vitamin A through diet alone. 

When shopping for vitamin A-rich foods, keep in mind that orange, yellow, red and green produce tend to be high in beta-carotene. As you make your way to the meat, seafood and dairy counter, look for foods like cheese, eggs and fatty fish.

Here’s a quick list of foods that are high in vitamin A:

• Baked sweet potato (156% Daily Value)
• Boiled spinach, ½ cup (64% DV)
• Raw carrots, ½ cup (51% DV)
• Pickled Atlantic herring, 3 ounces (24% DV)
• Raw cantaloupe, ½ cup (15% DV)
• Ricotta cheese, ½ cup (15% DV)
• Red sweet peppers, ½ cup (13% DV)

Tips for Enjoying Vitamin A Foods

Looking for ways to incorporate more food sources of vitamin A? We asked Cindy Chou, RDN, chef, and founder of The Sound of Cooking to share her top tips. “Sweet potatoes, squashes and carrots taste great roasted or air-fried as a simple side dish and also work well in soups and stews. You can even add them to dumpling fillings for added flavor,” she says. 

Chou also recommends using leafy greens to make a stir fry with garlic and salt, like our Beef Stir-Fry with Baby Bok Choy & Ginger, which provides 95% of the DV for vitamin A. “Leafy greens can also be grilled or added to your favorite soups in the last 5 minutes of cooking,” she adds.

Lastly, because vitamin A is fat-soluble, it’s best to pair it with a source of healthy fat, like olive oil, nuts or avocado, for optimal absorption. 

The Bottom Line

Vitamin A is an underrated vitamin that helps keep your bones strong, your skin and hair healthy and your immune system functioning at its best. It also plays a critical role in eye health. While supplements are available, it’s best to obtain vitamin A through whole foods, including brightly-colored vegetables and certain animal-based products. If you’re concerned about getting enough vitamin A in your diet, talk with a registered dietitian or other health professional who can help assess your diet and test for any signs of deficiency.