Vitamin A is one of the fat-soluble vitamins alongside D, E, and K. What is Vitamin A, and what are its benefits in relation to health? Vitamin A is usually found alongside D and K in supplement stores due to its similar effect on health and the fact that they are all fat-soluble. In this guide, we will take an in-depth look at what Vitamin A is and answer all your need-to-know questions! Questions about other vitamins? Check out our Vitamin Ultimate Guide series!
What is Vitamin A?
Vitamin A is an important fat-soluble vitamin similar to D & K that is beneficial to ocular health, immune health, and reproduction. Vitamin A is also high in antioxidants which help protect the body from free radicals at the cellular level. This in turn can help with skin aging and fighting off wrinkles!
Are there different types of Vitamin A?
Similar to variations in K and D, A also has two forms that have unique properties but overall, provide the same benefits: Preformed Vitamin A and Provitamin A. The active form of A which is the performed variation, also known as retinol or retinoids. These are beneficial to vision and can support ocular health alongside being beneficial to skin health (when applied topically), and can deter the aging process alongside collagen which is produced through the aid of Vitamin C. The Provitamin variation of A is known as Beta-Carotene and primarily results from plants. Beta-carotene can be found in a variety of vegetables and once inside your body, is then metabolized into the active form of A.
Which form of Vitamin A is better to take?
Similar to how K1 or phylloquinone is primarily derived from plants, Beta-Carotene is also found in plants as well, and thus share similar properties in relation to metabolization. Beta-Carotene is a precursor to Vitamin A and will be transformed in the body accordingly. The issue is that with beta-carotene, the body will only utilize it as it is needed. If one were to take an over-abundance of Beta-Carotene, then the body would essentially not use the excess. Beta-Carotene in itself is not an essential nutrient as one can consume adequate amounts of Vitamin A in food and animal products. Beta-Carotene can be beneficial to those following a vegetarian diet or vegan diet if they wish to stay true to being animal-free and organic but staying balanced. Supplementation can be taken if deficient in Vitamin A but not necessary as adequate amounts can be achieved through diet.
How much Vitamin A should I take and when?
As stated, adequate amounts of Vitamin A can be obtained from dietary foods on a daily basis. It is rare for deficiency to occur but still probable and is most commonly identified through poor vision. Supplementation can be found in the form of capsules, tablets, etc. at supplement stores but like other supplements should first be consulted with a doctor or medical professional prior to taking. Dosages for individuals vary primarily on age but deficiency as well if applicable. Below are suggested dosages in relation to supplementing oneself with Vitamin A.
| Age | Dosages in Micrograms (mcg) |
| Birth-6 months | 400 mcg |
| 7-12 months | 500 mcg |
| 1-3 years | 300 mcg |
| 4-8 years | 400 mcg |
| 9-13 years | 600 mcg |
| 14-Adult (Boys & Men) | 900 mcg |
| 14-Adult (Girls & Women) | 700 mcg |
Chart Dosages Provided by https://ods.od.nih.gov/factsheets/VitaminA-Consumer/
