The Power of Vitamin A: Why You Need It and Where to Find It
Hey everyone! Today, I want to dive into a nutrient that doesn't always get the spotlight it deserves—Vitamin A. Whether you're planning your meals for the week, stocking up on groceries, or just curious about how to support your body's health, Vitamin A definitely deserves a place on your radar.
Why Is Vitamin A Important?
Vitamin A is a fat-soluble nutrient that plays a key role in keeping us healthy. It’s crucial for maintaining good vision (especially night vision), boosting the immune system, and keeping your skin healthy and glowing. It even supports reproductive health and proper organ function. As a dietitian and a parent, I’m always on the lookout for ways to keep my family (and myself) feeling our best, and Vitamin A is one of those underrated heroes.
Types of Vitamin A: What You Need to Know
There are two primary types of Vitamin A, and understanding the difference is important:
Preformed Vitamin A (Retinol and Retinyl Esters):
Found in animal products like dairy, eggs, fish, and liver.
Easily absorbed and utilized by the body.
Foods high in preformed Vitamin A: Beef liver, cod liver oil, salmon, eggs, and dairy products like whole milk and cheese.
How to add them to your diet:
Start your day with a veggie omelet using eggs and a sprinkle of cheese.
Enjoy a baked salmon filet for dinner, paired with a side of roasted veggies.
Try a liver pâté on whole-grain toast for a nutrient-dense snack. Now, doesn’t that sound just amazing?! (Okay, maybe for some—but not this RD!). However, in all seriousness, you can sneak some beef liver into your pot roasts to boost the Vitamin A without anyone noticing!
Beef Liver is one of the richest sources of Vitamin A
Add a splash of whole milk to your morning coffee or smoothie.
Whole milk is fortified with Vitamin A
Provitamin A Carotenoids (like Beta-Carotene):
Found in colorful fruits and vegetables—think carrots, sweet potatoes, and leafy greens.
Your body converts these into active Vitamin A as needed.
Foods high in provitamin A: Sweet potatoes, carrots, spinach, kale, red bell peppers, and mangoes.
How to add them to your diet:
Roast sweet potatoes as a side dish or add them to grain bowls.
Blend spinach or kale into smoothies for a green boost.
Snack on baby carrots with hummus.
Make a mango salsa to top grilled chicken or fish.
Add roasted red bell peppers to sandwiches, salads, or pasta.
The Problem with Misinformation
Lately, there's been a lot of buzz online about Vitamin A—especially with some high-profile names sharing questionable advice. As someone who values evidence-based nutrition, I want to stress how important it is to get your information from reliable sources.
One of the reasons I wanted to discuss Vitamin A is because there’s been a lot of misinformation circulating lately—particularly from Robert F. Kennedy Jr., who recently promoted high doses of Vitamin A as a treatment for measles. This claim has raised concerns among health professionals because excessive Vitamin A intake can lead to toxicity. Since Vitamin A is fat-soluble, it stays in the body longer compared to water-soluble vitamins, which are easily excreted.
The Texas Incident
Unfortunately, misinformation like this can have real-world consequences. In Texas, several unvaccinated children with measles were treated for Vitamin A toxicity. These children exhibited symptoms such as abnormal liver function, which can occur when excessive amounts of Vitamin A accumulate in the body.
Vitamin A toxicity typically results from taking high-dose supplements rather than from food. It can lead to serious health issues, including bone weakness, liver damage, and birth defects when taken in excess by pregnant women. The case in Texas highlights how dangerous it can be to follow unverified medical advice, especially when it comes to supplements.
And let’s be real—it's almost absurd that we’re still listening to figures like RFK Jr., who spreads unscientific and dangerous misinformation. He’s now in charge of the Department of Health and Human Services, which is responsible for public health policies. The fact that someone with such a controversial stance on public health is influencing national health decisions is concerning. The Texas incident is just one example of how harmful misinformation can lead to real-world consequences. We need to base our health decisions on credible, science-backed information.
Read more about the Texas incident here: West Texas children treated for vitamin A toxicity as medical disinformation spreads alongside measles outbreak | The Transmission | University of Nebraska Medical Center
Be Smart About Supplementation
While Vitamin A supplementation can be helpful in certain cases—like treating measles in areas where deficiencies are common—it should always be done under medical supervision. Self-medicating with high doses can be dangerous. Always consult with a healthcare provider before starting any new supplement regimen.
If you’re ever unsure about a nutrition claim, please reach out to your medical professionals—doctors, dietitians, etc. They can help guide you in making informed choices and keeping your health on track.
Too Much Vitamin A from Fruits and Vegetables?
You might have heard that eating too many Vitamin A-rich foods, especially fruits and vegetables, can give your skin a yellowish tint. This is actually true, and it’s called carotenemia. Carotenemia occurs when you consume excessive amounts of carotenoids—like beta-carotene—found in foods such as carrots, sweet potatoes, and pumpkin.
The reason this occurs is that the body stores carotenoids in the skin. Unlike preformed Vitamin A, which can be toxic in excess, the body typically handles surplus carotenoids by converting them into active Vitamin A as needed. However, if you consume too much, the extra carotenoids can build up in the skin, giving it a yellow-orange hue. I just learned today while teaching my students about Vitamin A that there’s a TikTok trend where people eat large amounts of carrots or carotenoid-rich foods to try to get a tan! I think its called Carrot Tan?? What will they think of next!?
No need to worry, though! Carotenemia is harmless and reversible. Simply cutting back on the high-carotenoid foods will return your skin color to normal over time. It’s just a quirky reminder that balance is key when it comes to nutrients!
Keep It Real
At the end of the day, focusing on whole, nutrient-dense foods is way smarter than blowing all your cash on supplements. Ever heard the joke about "expensive urine"? If you're popping a bunch of pills, your body might just be flushing that money right down the drain. Most of the vitamins and minerals you don't absorb end up in your pee—talk about a pricey waste! Supplements can be helpful, but more isn’t always better. Your body knows exactly how to handle real, wholesome foods—no confusion, no weird side effects. So, next time you’re planning meals, throw in some Vitamin A-rich foods. Your eyes will thank you, your skin will glow (hello, #CarrotTan), and your body will be like, “Thanks for the upgrade!”
Stay well and keep chasing your health!
—Chase Merfeld MS, RD, LN