Why Vitamin A Matters More Than You Think

We often hear about vitamin C for immunity or vitamin D for mood and bones – but vitamin A?
It doesn’t always get the spotlight it deserves. And yet, this fat-soluble vitamin plays several critical roles in keeping you healthy, especially as you age.

What Does Vitamin A Do?

Vitamin A is essential for:

• Vision – It helps form rhodopsin, a pigment in your retina that’s vital for seeing in low light. Night blindness is often one of the first signs of deficiency.

• Immune function – It supports the production and function of white blood cells, which fight off infections.

• Skin and cellular health – Vitamin A helps maintain healthy skin and mucous membranes – the body’s first line of defence.

• Reproductive health and growth – It’s crucial for fertility and normal development in pregnancy and childhood.

If you're training hard, juggling long workdays, or dealing with high levels of stress (sound familiar?), your need for nutrients like vitamin A becomes even more important.

How Does It Work with Other Nutrients?

Vitamin A doesn’t work in isolation. It’s part of a team:

• Zinc is required for the body to transport and use vitamin A effectively. If you’re low in zinc, your vitamin A levels might suffer, even if your diet is solid.

• Vitamin D and vitamin K2 work alongside vitamin A to regulate gene expression and calcium metabolism. These three together form a trio that helps maintain strong bones and reduce inflammation.

• Antioxidants like vitamin E can protect vitamin A from oxidation in the body – helping it stay stable and effective.

How Much Do You Need?

For adults:

• Men: 900 micrograms (mcg) per day (3,000 IU)

• Women: 700 mcg per day (2,300 IU)

However, your needs might be higher if you:

• Are pregnant or breastfeeding

• Have digestive disorders that affect fat absorption (like Crohn’s or coeliac disease)

• Follow a low-fat diet

• Are under high physical or mental stress

It’s worth noting that too much vitamin A – especially in supplement form – can be toxic. Stick with food sources unless advised by a healthcare provider.

Where Can You Get It?

Vitamin A comes in two main forms:

• Preformed vitamin A (retinol) – Found in animal products like:

  • Liver (especially beef and chicken)

  • Eggs

  • Full-fat dairy (like cheese and butter)

  • Oily fish (like salmon and mackerel)

• Provitamin A (beta-carotene) – Found in colourful plant foods, especially:

  • Carrots

  • Sweet potatoes

  • Butternut squash

  • Kale and spinach

  • Red peppers

  • Mangoes and apricots

Tip: Because vitamin A is fat-soluble, pairing it with healthy fats (like olive oil, nuts or avocado) helps your body absorb it better.

In Summary

Vitamin A plays a vital role in immunity, vision, and skin health – all of which impact how you perform in and out of the gym. Don’t overlook it. Prioritise a balanced diet with both animal and plant sources, and consider your lifestyle demands when thinking about your nutrient intake.

Need help tailoring your nutrition to support your training goals? Let’s chat.
At Griffin Fit, we don’t just train bodies – we build strong, healthy lives.