Vitamin A is one of those nutrients that is barely discussed until vision starts to fail in low light, skin becomes drier than normal, or colds become too frequent. It is a fat-soluble vitamin essential for vision, skin and mucous membrane health, and the proper functioning of the immune system. In this article, we explain exactly what it's for, the difference between retinol and beta-carotene, how much you need daily, and how to choose a quality supplement if your diet isn't providing enough.

What is vitamin A and what are its functions in the body?

Vitamin A is not a single substance but a group of fat-soluble compounds that includes retinol, retinal, and provitamin A carotenoids, such as beta-carotene. Being fat-soluble, the body can store it in the liver and use it progressively, unlike water-soluble vitamins like C or B-group vitamins, which are eliminated more easily.

This vitamin is involved in the formation of retinal pigments necessary for low-light vision, the renewal of skin and mucous membrane cells, the expression of genes related to cell growth, and the production and regulation of immune system cells. That's why its deficiency affects several body systems at once, not just vision.

Main benefits of vitamin A

Eye health and night vision

The most well-known benefit of vitamin A is its role in vision. It is part of rhodopsin, the pigment that allows the retina to adapt to darkness. Insufficient intake results in difficulty seeing at night or in low-light environments, one of the first signs of deficiency.

Skin, mucous membranes, and healing

Vitamin A promotes skin cell renewal and helps maintain healthy mucous membranes that line the respiratory tract, intestines, and other internal body surfaces, which act as a first barrier against viruses and bacteria. It also participates in healing processes and in maintaining skin with good elasticity.

Immune system and defenses

In addition to protecting mucous membranes, vitamin A directly intervenes in the production and activity of various types of immune cells. Adequate intake contributes to the normal functioning of the body's defenses, especially during periods of greater exposure to viruses and infections.

Retinol vs beta-carotene: what's the difference?

A common question is the difference between retinol and beta-carotene, the two major representatives of vitamin A. Retinol is the active form, present in animal-derived foods such as liver, whole dairy products, or eggs, and the body uses it directly. Beta-carotene, on the other hand, is a plant pigment found in carrots, pumpkin, sweet potato, or spinach that the body converts into active vitamin A according to its needs.

This difference is important because beta-carotene, being regulated according to the body's demand, has a much greater safety margin than preformed retinol, whose excess can indeed be toxic. Furthermore, beta-carotene acts as an antioxidant on its own, helping to neutralize free radicals.

Symptoms of vitamin A deficiency

Vitamin A deficiency is rare in countries with a varied diet but can appear in very restrictive diets, in people with fat absorption problems, or in those who completely eliminate animal-derived foods without properly planning their diet. The most common signs include difficulty seeing in low light or at night, dry eyes and skin, increased frequency of respiratory infections, and slower wound healing.

If you notice several of these symptoms persistently, it is advisable to consult a healthcare professional before self-supplementing, as some of these signs may be due to other causes.

Recommended dose and precautions

Recommended daily amounts vary by age, sex, and physiological situation, but as a guideline, they are around 700-900 micrograms of retinol equivalents per day for an adult. Vitamin A is one of the few vitamins whose excess can be harmful, as being fat-soluble, it accumulates in the liver: very high and sustained doses of preformed retinol can cause toxicity, with symptoms such as headache, dizziness, or liver alterations.

This precaution is especially relevant during pregnancy, as an excess of retinol has been associated with risks to fetal development. Therefore, if you are pregnant or planning to be, it is advisable to review any vitamin A-containing supplement with your doctor and prioritize beta-carotene sources, which are safer during these stages. You can consult our women's health section to find products formulated with these specific needs in mind.

How to choose a good vitamin A supplement

If you decide to supplement, it's worth considering several aspects. First, check whether the product provides vitamin A in the form of retinol, beta-carotene, or a combination of both, as this determines the safety margin of the dose. Second, review that the amount per dose matches daily recommendations and does not significantly exceed them, unless professionally indicated. And third, opt for brands with traceability and recognized quality controls, which you will find in our store from brands like Solgar, Solaray, or Nutralie, among others.

In most cases, a varied diet with leafy green vegetables, orange fruits and vegetables, dairy products, and oily fish covers vitamin A needs without the need for additional supplementation. Supplementation makes more sense as a specific support in restrictive diets, periods of increased immune demand, or when a professional indicates it after detecting a deficiency.

Vitamin A is a key nutrient for vision, skin, and defenses, but it is also one that requires the most caution with dosage. If you want to safely boost your intake, at AndaVida, you will find a selection of supplements formulated with quality ingredients and trusted brands. Explore our catalog and give your body the nutritional support it needs.