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    Vitamin A

    With meals

    Vitamin A is a fat-soluble vitamin that plays critical roles in vision, immune defense, and cellular development. It exists in two dietary forms: preformed retinol found in animal products like liver and dairy, and provitamin A carotenoids such as beta-carotene from colorful fruits and vegetables. It was the first vitamin formally identified and remains one of the most studied micronutrients.

    Andrew Huberman
    Andrew HubermanTakes it
    Brad Stanfield
    Brad StanfieldTakes it
    Research Evidence
    Essential for maintaining normal vision and preventing night blindness
    Strong
    Promotes healthy skin cell turnover and repair
    Moderate
    May reduce risk of measles complications in deficient children
    Strong
    Supports immune cell development and resistance to infection
    Strong
    Beta-carotene supplementation increases lung cancer risk in smokers
    Strong
    High-dose supplementation may increase mortality in certain populations
    Moderate
    Source: Examine.com

    Expert Evidence

    51 references from 4 experts

    “I use tretinoin 0.05% at night but not every night.”

    The FASTEST Way To Reverse The Signs of Skin Aging

    3:46
    Safety & Cautions

    Side Effects

    • Nausea and headache at high doses
    • Liver toxicity with chronic excess intake
    • Dry or peeling skin
    • Increased lung cancer risk in smokers at high doses
    • Birth defects if taken in excess during pregnancy
    Preformed vitamin A has a narrow therapeutic window and chronic high-dose supplementation can be harmful, particularly for smokers and pregnant women. Several large reviews have raised concerns that supplemental vitamin A and beta-carotene may increase mortality risk, so most healthy adults should prioritize food sources over supplements.
    Pairs Well With
    Vitamin D3ZincIron