You’ve probably heard about vitamin A for vision and immune health, but it also plays an important role in keeping your skin looking and feeling healthy.
You might already be using vitamin A on your skin without realizing it. Pure vitamin A compounds are called retinoids. Retinol — one of the most well-known skincare ingredients — belongs to that group. Another well-known derivative is isotretinoin, which is used in dermatology under medical supervision.
Let’s take a closer look at what vitamin A does, where it comes from, and how it supports overall skin wellness.
What Is Vitamin A?
Vitamin A is a fat-soluble nutrient that exists in two main forms:
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Provitamin A (carotenoids)
These come from plant foods and must be converted by your body into usable vitamin A. Conversion efficiency varies from person to person. -
Preformed vitamin A (retinoids)
These are found in animal-based foods and can be used by your body immediately. This is why retinoids often come up in skin-care and nutrition.
Retinoids can be applied topically or obtained through diet. Topical versions are very common in skin routines, while dietary vitamin A supports your overall health.
How Vitamin A Supports Skin Health
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Skin Cell Turnover: Vitamin A promotes normal skin cell turnover, which helps maintain a smooth, refreshed appearance. This process also supports how your skin manages everyday environmental stressors.
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Fine Lines & Texture: Retinoid-based creams help support the natural production of collagen and assist with hydration at the surface level. When used consistently, they may reduce the appearance of fine lines over time.
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Skin Wellness: Research continues to explore how vitamin A supports skin more broadly. While some retinoids are prescription-strength and need medical supervision, maintaining healthy vitamin A levels is part of nutritional wellness.
Best Food Sources of Vitamin A
Animal-based (preformed retinoids):
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Beef or lamb liver
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Cod liver oil
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Salmon
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Eggs
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Dairy products
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Shrimp
Plant-based (carotenoids):
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Sweet potatoes
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Carrots
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Leafy greens
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Bright orange or red fruits and vegetables
If supplementation is your path, Why Not Natural offers a vegan vitamin A supplement, using a non-animal retinoid. WhyNotNatural
How Much Vitamin A Do Adults Need?
A general guidance is around 5,000 IU per day, though this depends on age and the form of vitamin A. Carotenoids require higher intake since they must be converted. Before you add liver, fortified foods, or supplements, check with your healthcare provider — especially if you’re on medications that already contain retinoids. Too much vitamin A, particularly in preformed retinoid form, can lead to toxicity. Wikipedia
Other Ways to Support Skin Health
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Eat a colorful, nutrient-rich diet
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Stay well hydrated
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Prioritize consistent rest
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Exercise regularly
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Avoid tobacco and limit alcohol
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Maintain a gentle skincare routine and always use sunscreen (SPF 30 or higher)
These foundational habits support skin from the inside out.
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Disclaimer
The statements in this article have not been evaluated by the Food and Drug Administration. The products mentioned are not intended to diagnose, treat, cure, or prevent any disease. Please check with a doctor before starting any new supplement to ensure the advice in this article is right for you.
