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.
Research Evidence
Essential for maintaining normal vision and preventing night blindness
StrongPromotes healthy skin cell turnover and repair
ModerateMay reduce risk of measles complications in deficient children
StrongSupports immune cell development and resistance to infection
StrongBeta-carotene supplementation increases lung cancer risk in smokers
StrongHigh-dose supplementation may increase mortality in certain populations
ModerateExpert Evidence
54 references from 5 experts
“I use tretinoin 0.05% at night but not every night.”
The FASTEST Way To Reverse The Signs of Skin Aging
3:4640 references in 25 episodes from 2022–2026
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