Vitamins are essential nutrients that our body needs in small amounts to maintain a variety of vital functions. They act as coenzymes, regulate gene expression, and contribute to signal transmission. Without them, deficiency symptoms develop over time, initially subtle and later manifesting as serious health problems.
Vitamin A holds a special role in this group. Strictly speaking, it is not a classic vitamin, as the body can produce it from precursors like beta-carotene. However, this endogenous synthesis is often insufficient to meet the body’s needs. Adequate dietary intake is therefore essential – particularly for vision, the immune system, and cell growth. Despite its central importance, Vitamin A is often underestimated or consumed with caution, as an overdose can be just as problematic as a deficiency. [1]
Vitamin A and Its Effects on Our Body
Vitamin A belongs to the retinoid group and consists of a long carbon chain with a ring structure at the end. The most important form, retinol, is a fat-soluble compound that the body can store and convert into other active forms, such as retinal (for vision) or retinoic acid (for cell growth and skin renewal). Plant-based precursors like beta-carotene consist of two linked retinol molecules, which the body converts into Vitamin A as needed.
Vitamin A is one of the nutrients indispensable to our body – yet its importance is often underestimated. It is not only essential for vision but also for the immune system, skin, and many other vital functions. But what exactly does Vitamin A do in our body, and why is adequate supply so important?
1. Vision
One of the best-known effects of Vitamin A is its role in eye health. Without this vitamin, our vision would be severely impaired – especially in low-light conditions. This is because Vitamin A is present in the retina as retinal, a component of the visual pigment rhodopsin. This pigment enables us to see in dim light. A Vitamin A deficiency can therefore lead to night blindness – a condition where the eyes struggle to adapt to darkness. But that’s not all: Vitamin A also contributes to overall eye health by protecting the cornea and preventing dryness-related irritation.
2. Immune System
Vitamin A plays a crucial role in our immune system. It helps keep mucous membranes in the respiratory tract, intestines, and other parts of the body healthy – an important barrier against pathogens. At the same time, it supports the production of white blood cells, the leukocytes, which are necessary for fighting infections. A Vitamin A deficiency can therefore increase the risk of infections, particularly respiratory or digestive issues. Studies show that adequate supply of this vitamin strengthens the immune response and can reduce inflammation in the body.
3. Skin & Cell Growth
Vitamin A is a true booster for our skin. It plays a central role in cell growth and skin renewal. Retinoids, a form of Vitamin A, are found in many anti-aging creams because they help keep the skin supple, reduce fine lines, and combat acne. This is due to Vitamin A stimulating collagen production, which keeps the skin elastic and resilient. It also supports cell division, which is particularly important for wound healing and skin regeneration. Thanks to its antioxidant properties, Vitamin A can neutralize free radicals, counteracting skin aging. Conversely, a Vitamin A deficiency can lead to dry, flaky skin and slow wound healing. Those aiming for radiant skin should always ensure a good vitamin supply.
4. Pregnancy & Development
Vitamin A is not only important for adults but also plays a significant role during pregnancy and child development. It contributes to the formation of new cells and is therefore essential for the growth and development of the embryo. It is particularly critical for the development of the nervous system, organs, and skeleton. However, moderation is key: an overdose during pregnancy can lead to developmental disorders, so pregnant women should focus on a balanced intake – ideally through natural foods.
Occurrence
Vitamin A is found in food in two different forms: as directly usable retinol in animal-based foods and as provitamin A carotenoids in plant-based sources. While animal foods provide the body with readily usable Vitamin A, plant-based precursors must first be converted – a process that is not equally efficient in everyone.
Animal Vitamin A Sources:
Particularly high concentrations of Vitamin A are found in liver. Even small amounts of this organ are sufficient to far exceed the daily requirement. Other animal products like eggs, butter, and certain fish species, such as eel, also contain notable amounts of the vitamin. The advantage of animal sources is that they provide Vitamin A in its active form, allowing the body to use it directly. Additionally, these foods often contain enough fat to facilitate the absorption of the fat-soluble vitamin.
Plant-Based Sources: Provitamin A Carotenoids
In plant-based foods, Vitamin A is not present directly but in the form of provitamin A carotenoids like beta-carotene and alpha-carotene. These must first be converted into Vitamin A, a process that begins in the small intestine. Approximately 17% of consumed beta-carotene is directly converted into usable Vitamin A, while the remaining portion is further processed in the liver, kidneys, lungs, or muscle cells. [2] Foods particularly rich in beta-carotene include carrots, sweet potatoes, spinach, and kale.
Since carotenoids are fat-soluble, it is important to combine them with a fat source. A carrot salad with some oil or a spinach dish with nuts or avocado significantly improves absorption.
Consumption Recommendation and Vitamin A Requirement
The European Food Safety Authority set the Tolerable Upper Intake Level for Vitamin A at 3 mg (3,000 µg) per day in 2023, equivalent to 10,000 IU (International Units). This value applies primarily to men, young women, pregnant, or breastfeeding women, while postmenopausal women should aim for 1.5 mg/day due to an increased risk of osteoporosis. Over 95% of the population stays below the safe upper limit. Beta-carotene, the plant-based precursor to Vitamin A, is only converted into active Vitamin A as needed, making an overdose from plant sources impossible. [3]
Sources:
[1] Hahn, A. (2024). Vitamins. In Food Chemistry (pp. 107-145). Berlin, Heidelberg: Springer Berlin Heidelberg.
[2] https://biogena.com/de-de/wissen/ratgeber/vitamin-a_bba_5433685
[3] Debelo, H., Novotny, J. A., & Ferruzzi, M. G. (2017). Vitamin A. Advances in Nutrition, 8(6), 992-994.
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