11 Best Vitamin A Supplements (2026) — Retinol, Beta-Carotene & Liquid Reviewed
Vitamin A is an essential fat-soluble nutrient that plays critical roles in vision health, immune function, skin integrity, and cellular growth. While most people obtain adequate vitamin A through diet—from sources like liver, eggs, dairy, and colorful vegetables—certain individuals may benefit from supplementation.
Those at higher risk for deficiency include people with conditions affecting fat absorption (such as Crohn’s disease, celiac disease, or cystic fibrosis), strict vegans who don’t consume beta-carotene-rich foods, and individuals recovering from certain illnesses. If you suspect a deficiency, it’s important to consult with a healthcare provider before supplementing, as vitamin A toxicity is a real concern with excessive intake.
For this guide, we researched top-selling vitamin A supplements on Amazon and cross-referenced findings with third-party review sites including Healthline, ConsumerLab, and Examine.com. We selected 11 products representing different forms (retinyl palmitate, beta-carotene, cod liver oil), formats (softgels, tablets, liquids, gummies), and price points to help you find the right option for your needs.
Table of Contents
- Quick Comparison Table
- Vitamin A Forms Guide
- Best Overall: Bronson Vitamin A
- Best Premium: Pure Encapsulations
- Best Budget: Nutricost Vitamin A
- Best Vegan: Solgar Dry Vitamin A
- Best Traditional: NOW Foods Vitamin A
- Best Liquid: MaryRuth’s Organic Drops
- Best Fish Oil-Based: Nature’s Way
- Best High Potency: Carlson Vitamin A
- Best Gummies: Vitamatic
- Best Beta-Carotene: Nature’s Truth
- Best Organic: Peak Performance
- Buying Guide
- How to Take Vitamin A
- Potential Benefits
- Safety Considerations
- FAQ
- Bottom Line
Quick Comparison Table
| Product | Form | Serving Size | Key Differentiator | Best For |
|---|---|---|---|---|
| Bronson Vitamin A TOP PICK | Softgels | 10,000 IU (3,000 mcg) | Lab-tested, trusted since 1960 | Most people |
| Pure Encapsulations | Softgels | 3,000 mcg (10,000 IU) | Norwegian cod liver oil source | Quality-focused buyers |
| Nutricost Vitamin A | Softgels | 10,000 IU (3,000 mcg) | 500 servings, third-party tested | Budget buyers |
| Solgar Dry Vitamin A | Tablets | 5,000 IU (1,500 mcg) | Oil-free dry form, vegan | Vegans, oil sensitivity |
| NOW Foods Vitamin A | Softgels | 10,000 IU (3,000 mcg) | GMP-certified, kosher | Traditional supplement users |
| MaryRuth’s Organic | Liquid Drops | 750 mcg (2,500 IU) | USDA Organic, vegan retinyl palmitate | Pill-free preference |
| Nature’s Way | Softgels | 10,000 IU (3,000 mcg) | Fish liver oil + retinyl palmitate blend | Natural source preference |
| Carlson Vitamin A | Softgels | 25,000 IU (7,500 mcg) | High potency from fish liver oil | Therapeutic use (with supervision) |
| Vitamatic Gummies | Gummies | 25,000 IU (7,500 mcg) | Sugar-free, pectin-based | Those who dislike pills |
| Nature’s Truth Beta Carotene | Softgels | 25,000 IU (7,500 mcg) | Provitamin A, body-regulated conversion | Lower toxicity risk seekers |
| Peak Performance Organic | Capsules | 5,000 IU (1,500 mcg) | Whole food from organic carrot juice | Whole food advocates |
Vitamin A Forms Guide: Retinol vs. Beta-Carotene
Understanding the different forms of vitamin A helps you choose the right supplement for your needs:
Preformed Vitamin A (Retinoids)
Types: Retinyl palmitate, retinyl acetate, retinol
Pros: Immediately usable by the body, highly bioavailable, effective for addressing deficiency quickly
Cons: Higher risk of toxicity with excessive intake, not suitable for pregnant women at high doses, derived from animal sources (though synthetic versions exist)
Best for: Those with confirmed deficiency, individuals with conditions affecting beta-carotene conversion
Provitamin A (Carotenoids)
Types: Beta-carotene, alpha-carotene, beta-cryptoxanthin
Pros: Body converts only what it needs (reducing toxicity risk), antioxidant properties, plant-based options available
Cons: Conversion efficiency varies by individual, less effective for those with conversion issues, requires more to achieve same effect
Best for: Long-term supplementation, those concerned about toxicity, vegans preferring plant-based sources
Form Formats Compared
Softgels: Most common format; fat-soluble vitamin A is easily absorbed when combined with oil. Easy to swallow with minimal taste.
Dry Tablets: Oil-free option for those with digestive sensitivities to oil-based supplements. Vegan-friendly options available.
Liquid Drops: Ideal for those who can’t swallow pills, allows precise dosing, faster absorption potential.
Gummies: Palatable option for pill-averse individuals, though often contain added sugars (sugar-free options exist).
Bronson Vitamin A 10,000 IU — Best Overall
Bronson Vitamin A is our top pick for most people due to its proven quality, reasonable dosage, and trusted heritage spanning over 60 years in the supplement industry.
Founded in 1960 by pharmacists who witnessed the benefits of supplementation firsthand, Bronson has built a reputation for quality that extends to this vitamin A formula. Each softgel delivers 10,000 IU (3,000 mcg RAE) of vitamin A as retinyl palmitate—enough to provide meaningful support without excessive dosing.
The formula is manufactured in Bronson’s FDA cGMP-registered facility in New York and undergoes laboratory testing for purity and potency. It’s Non-GMO and presented in easy-to-swallow softgels that most users report having no aftertaste. With 250 softgels per bottle, you’re getting over 8 months of daily supplementation.
This product has consistently been among the top-selling vitamin A supplements on Amazon, with users reporting satisfaction with both the quality and value. The moderate 10,000 IU dose makes it appropriate for general supplementation while remaining within safe limits for most healthy adults.
Key Specifications:
- Form: Retinyl Palmitate
- Potency: 10,000 IU (3,000 mcg RAE) per softgel
- Count: 250 softgels
- Certifications: Non-GMO, Lab-Tested, cGMP Facility
- Other Ingredients: Soybean oil, gelatin, glycerin
Considerations: Contains soy and fish-derived gelatin, so not suitable for those with allergies or vegans. The 10,000 IU dose exceeds the RDA and approaches the upper limit, so consult a healthcare provider if you’re uncertain about your needs.
Pure Encapsulations Vitamin A — Best Premium
Pure Encapsulations delivers pharmaceutical-grade quality with vitamin A sourced from Norwegian cod liver oil, making it the top choice for those prioritizing ingredient purity and third-party verification.
Pure Encapsulations is known in the healthcare professional community for its hypoallergenic formulas and rigorous testing standards. This vitamin A supplement combines vitamin A from Norwegian cod liver oil with vitamin A palmitate to provide 3,000 mcg (10,000 IU) per softgel capsule.
What sets Pure Encapsulations apart is their commitment to excluding common allergens and unnecessary additives. The formula contains natural lemon flavor to minimize any fishy taste, plus a proprietary blend of natural tocopherols and rosemary leaf extract as antioxidants to maintain freshness.
The company conducts third-party testing for purity and potency, and their products are frequently recommended by integrative medicine practitioners. While the price point is higher than budget options, those who prioritize clean ingredients often find it worth the investment.
Key Specifications:
- Form: Norwegian Cod Liver Oil + Vitamin A Palmitate
- Potency: 3,000 mcg (10,000 IU) per softgel
- Count: 120 softgels
- Certifications: Non-GMO, Third-Party Tested, Gluten-Free
- Other Ingredients: Gelatin capsule, natural lemon flavor, tocopherols
Considerations: Contains fish (cod), so not suitable for fish allergies or vegetarians. Premium pricing makes it less accessible for budget-conscious buyers. The 120-count bottle provides a 4-month supply.
Nutricost Vitamin A 10,000 IU — Best Budget
Nutricost offers exceptional value with 500 servings of third-party tested vitamin A at one of the lowest costs per serving on the market.
Nutricost has earned recognition as a top-rated vitamin brand by focusing on quality basics at accessible prices. Their vitamin A delivers 10,000 IU (3,000 mcg RAE) from retinyl palmitate per small, easy-to-swallow softgel.
The supplement is manufactured in GMP-compliant, FDA-registered facilities and undergoes third-party testing by ISO-accredited laboratories. While Nutricost doesn’t disclose their specific testing partner, they do provide certificates of analysis upon request—a transparency measure appreciated by informed consumers.
With 500 softgels per bottle, this represents over 16 months of daily supplementation. The formula keeps it simple: vitamin A in sunflower oil, encapsulated in a standard gelatin softgel. No unnecessary additives, no premium price tag.
Key Specifications:
- Form: Retinyl Palmitate
- Potency: 10,000 IU (3,000 mcg RAE) per softgel
- Count: 500 softgels
- Certifications: Non-GMO, Gluten-Free, Third-Party Tested, GMP Facility
- Other Ingredients: Sunflower oil, gelatin, glycerin
Considerations: Contains gelatin (not vegan). The brand doesn’t disclose which third-party lab performs testing. Large bottle requires proper storage to maintain freshness over the extended use period.
Solgar Dry Vitamin A 5,000 IU — Best Vegan Option
Solgar’s dry tablet formulation provides a vegan-friendly, oil-free vitamin A option ideal for those with digestive sensitivities to oil-based supplements.
Solgar has been committed to quality since 1947, and their Dry Vitamin A demonstrates their expertise in creating specialized formulations. Unlike most vitamin A supplements that come suspended in oil, this tablet form is ideal for those who have difficulty digesting oil-based supplements or prefer a completely vegan formula.
Each tablet provides 5,000 IU (1,500 mcg) of vitamin A as retinyl palmitate—a moderate dose that’s 100% of the Daily Value. The formula also includes a small amount of vitamin C as ascorbic acid. The “dry” format means no soybean oil or fish-derived ingredients.
Solgar products are known for their extensive free-from list: this supplement is Non-GMO, vegan, kosher, and free from gluten, wheat, dairy, soy, yeast, sugar, sodium, and artificial additives. The amber glass bottles help protect the nutrients from light degradation.
Key Specifications:
- Form: Retinyl Palmitate (Dry Tablet)
- Potency: 5,000 IU (1,500 mcg RAE) per tablet
- Count: 100 tablets
- Certifications: Vegan, Non-GMO, Kosher, Gluten-Free
- Other Ingredients: Dicalcium phosphate, microcrystalline cellulose, vegetable cellulose
Considerations: Lower potency than many options (5,000 IU vs. 10,000 IU), which may be preferable for some but insufficient for those with higher needs. Tablet form may be harder to swallow than softgels for some users.
NOW Foods Vitamin A 10,000 IU — Best Traditional
NOW Foods delivers a reliable vitamin A supplement from a trusted brand with over 50 years of industry experience and strong third-party certifications.
NOW Foods is one of the most recognized names in the natural products industry, known for their commitment to quality and value. Their vitamin A formula provides 10,000 IU (3,000 mcg RAE) from a dual source: retinyl palmitate and fish liver oil.
The company earned an NPA A-rated GMP certification, meaning every aspect of their manufacturing process has been examined—from laboratory testing methods to facility cleanliness. They also include organic extra virgin olive oil to enhance absorption of this fat-soluble vitamin.
The product is Non-GMO, kosher, and soy-free, making it accessible to various dietary requirements. The 100-softgel bottle provides a solid 3+ month supply at the standard one-per-day dosage.
Key Specifications:
- Form: Retinyl Palmitate + Fish Liver Oil
- Potency: 10,000 IU (3,000 mcg RAE) per softgel
- Count: 100 softgels
- Certifications: Non-GMO, Kosher, Soy-Free, NPA GMP-Certified
- Other Ingredients: Organic extra virgin olive oil, bovine gelatin
Considerations: Contains fish (cod, saithe, haddock, pollock) and bovine gelatin—not suitable for vegans, vegetarians, or those with fish allergies. California Prop 65 warning present due to vitamin A content.
MaryRuth’s Organic Vitamin A Drops — Best Liquid
MaryRuth’s provides a USDA Organic liquid vitamin A made with vegan retinyl palmitate—one of the few truly vegan preformed vitamin A options on the market.
MaryRuth Organics has built a loyal following with their liquid supplement formulations, and their vitamin A drops showcase what makes the brand special. Each 10-drop serving provides 750 mcg (2,500 IU) of vitamin A as vegan retinyl palmitate—a form that’s immediately usable by the body without the animal-derived ingredients found in most retinyl palmitate supplements.
The formula is remarkably clean: just organic MCT oil (from coconut) and vitamin A, with natural tocopherol added as an antioxidant. The liquid is unflavored and has a mild taste that can be taken directly or added to water, juice, or smoothies.
The product is USDA Organic, Non-GMO, Clean Label Project Certified, and B Corp Certified—demonstrating commitment to both quality and social responsibility. The 1 oz bottle provides about 90 servings (approximately 3 months).
Key Specifications:
- Form: Vegan Retinyl Palmitate (Liquid)
- Potency: 750 mcg (2,500 IU) per 10 drops
- Count: 1 fl oz (approximately 90 servings)
- Certifications: USDA Organic, Non-GMO, Vegan, Clean Label Project Certified
- Other Ingredients: Organic MCT oil, dl-alpha-tocopherol
Considerations: Lower potency per serving than softgel options, so those needing higher doses may find it less convenient. Liquid dispensing requires attention to drop count for accurate dosing. Contains coconut (MCT oil).
Nature’s Way Vitamin A 10,000 IU — Best Fish Oil-Based
Nature’s Way offers a straightforward vitamin A from fish liver oil and retinyl palmitate, backed by over 50 years of herbal and nutritional expertise.
Nature’s Way began in 1969 when founder Tom Murdock discovered natural remedies while seeking help for his wife’s health. Today, the company is known for combining traditional wisdom with modern quality standards. Their vitamin A provides 10,000 IU (3,000 mcg RAE) from a blend of fish liver oil and retinyl palmitate.
The formula contains vitamin A from multiple fish species (cod, saithe, haddock, and pollock), providing a natural-source option for those who prefer fish-derived nutrients. The softgels are easy to swallow and well-tolerated by most users.
The product is gluten-free and free from salt, wheat, corn, dairy, and artificial colors. At 100 softgels per bottle, it provides just over 3 months of daily supplementation.
Key Specifications:
- Form: Fish Liver Oil + Retinyl Palmitate
- Potency: 10,000 IU (3,000 mcg RAE) per softgel
- Count: 100 softgels
- Certifications: Gluten-Free
- Other Ingredients: Soybean oil, gelatin, glycerin
Considerations: Contains fish (cod, saithe, haddock, pollock) and soy—check for allergies. Not suitable for vegans or vegetarians. Pregnancy warning present due to high vitamin A content.
Carlson Vitamin A 25,000 IU — Best High Potency
Carlson provides a high-potency vitamin A from fish liver oil for those who need therapeutic-level supplementation under healthcare provider supervision.
Carlson has been a family-owned company since Susan Carlson founded it in Chicago in 1965, initially creating one of the first full lines of vitamin E supplements. Their vitamin A reflects this heritage of quality, providing 25,000 IU (7,500 mcg RAE) per softgel—a high-potency option for specific therapeutic needs.
Important: This dosage significantly exceeds the daily recommended intake and the upper tolerable limit. It should only be used under the guidance of a qualified healthcare provider who has determined you have a specific need for high-dose vitamin A.
The vitamin A is derived from fish liver oil and suspended in safflower oil. Carlson products undergo FDA-registered laboratory testing for potency and quality. The suggested use is one softgel three times weekly—not daily—reflecting the high potency.
Key Specifications:
- Form: Fish Liver Oil
- Potency: 25,000 IU (7,500 mcg RAE) per softgel
- Count: 250 softgels
- Suggested Use: 1 softgel three times weekly
- Certifications: FDA-Registered Lab Testing
- Other Ingredients: Safflower oil, beef gelatin, glycerin
Considerations: High dose requires medical supervision. Not for pregnant women or those who may become pregnant. Contains fish and beef gelatin. Extended use at this level may increase toxicity risk.
Vitamatic Sugar-Free Vitamin A Gummies — Best Gummies
Vitamatic offers a sugar-free, pectin-based gummy that makes vitamin A supplementation palatable for those who struggle with pills.
For those who dislike swallowing pills or simply prefer a tastier supplement experience, Vitamatic’s vitamin A gummies provide a viable alternative. Each strawberry-flavored gummy delivers 25,000 IU (7,500 mcg RAE) of vitamin A as retinyl palmitate.
What distinguishes this product is its sugar-free formulation using sugar alcohols (maltitol, isomalt, sorbitol, erythritol) instead of added sugars. The gummies are pectin-based rather than gelatin-based, making them suitable for vegetarians (though the vitamin A source may vary).
The natural strawberry flavor and added color from purple carrot juice and gardenia blue make these gummies visually appealing and pleasant-tasting. The 120-count bottle provides a 4-month supply at the one-gummy-per-day serving.
Key Specifications:
- Form: Retinyl Palmitate (Gummy)
- Potency: 25,000 IU (7,500 mcg RAE) per gummy
- Count: 120 gummies
- Certifications: Non-GMO, Gluten-Free
- Other Ingredients: Maltitol, pectin, citric acid, natural colors and flavors
Considerations: High potency (25,000 IU) may be excessive for general supplementation. Sugar alcohols may cause digestive discomfort in sensitive individuals. Gummies typically have shorter shelf life than softgels.
Nature’s Truth Beta Carotene 25,000 IU — Best Beta-Carotene
Nature’s Truth provides pure beta-carotene that allows your body to convert only what it needs to vitamin A, reducing the risk of toxicity.
For those concerned about vitamin A toxicity or who prefer a provitamin approach, beta-carotene offers a compelling alternative. Nature’s Truth Beta Carotene provides 25,000 IU (7,500 mcg) of vitamin A activity per softgel, but because it’s in provitamin form, your body only converts what it needs.
Beta-carotene is the orange pigment found in carrots and other colorful vegetables. As a carotenoid, it also provides antioxidant benefits beyond its role as a vitamin A precursor. This makes it an attractive option for those seeking additional antioxidant support.
Nature’s Truth is committed to transparency, and this formula is Non-GMO and gluten-free. The quick-release softgels are designed for efficient absorption when taken with a fat-containing meal.
Key Specifications:
- Form: Beta-Carotene (Provitamin A)
- Potency: 25,000 IU (7,500 mcg) per softgel
- Count: 100 softgels
- Certifications: Non-GMO, Gluten-Free
- Other Ingredients: Soybean oil, gelatin, vegetable glycerin
Considerations: Conversion efficiency varies by individual—some people convert beta-carotene poorly. Not ideal for those with confirmed vitamin A deficiency who need immediate results. Smokers should consult healthcare providers as high-dose beta-carotene has shown increased lung cancer risk in this population in some studies.
Peak Performance Organic Vitamin A — Best Organic/Whole Food
Peak Performance delivers USDA Certified Organic vitamin A derived from whole food carrot juice, avoiding the synthetic forms found in most supplements.
For whole food advocates who prefer their nutrients derived from recognizable food sources, Peak Performance offers a unique approach to vitamin A supplementation. Their formula provides 5,000 IU (1,500 mcg) of vitamin A from organic carrot juice rather than isolated synthetic compounds.
The company emphasizes their commitment to avoiding synthetic forms like retinyl palmitate or retinyl acetate, instead relying on the beta-carotene naturally present in carrots. The capsules are vegan and free from gluten, GMOs, additives, preservatives, artificial colors, soy, and dairy.
Peak Performance also partners with Vitamin Angels, donating vitamins to children at risk of malnutrition for every bottle purchased—a social responsibility element that appeals to ethically-minded consumers.
Key Specifications:
- Form: Organic Carrot Juice (Beta-Carotene)
- Potency: 5,000 IU (1,500 mcg) per capsule
- Count: 30 capsules
- Certifications: USDA Organic, Non-GMO, Vegan, GMP-Certified
- Other Ingredients: Organic carrot juice, vegetable cellulose capsule
Considerations: Lower potency and smaller count (30 capsules = 1 month supply) at a higher per-serving cost. As a beta-carotene source, conversion efficiency varies by individual. Best for those who prioritize whole food sourcing over potency or value.
Buying Guide: What to Look for in a Vitamin A Supplement
Key Quality Indicators
Third-Party Testing: Look for brands that conduct independent testing for purity, potency, and contaminants. Reputable third-party certifications include NSF International, USP Verified, and ConsumerLab.com approval.
GMP Certification: Manufacturing in FDA-registered, GMP-compliant facilities ensures consistent quality and safety standards. Look for mentions of cGMP (current Good Manufacturing Practices).
Transparent Labeling: Quality brands clearly list all ingredients, including “other ingredients” like capsule materials and fillers. Avoid products that don’t disclose complete ingredient information.
Certifications That Matter
- USP Verified: United States Pharmacopeia verification indicates the product contains what the label claims, dissolves properly, and is made according to GMP.
- NSF International: Tests for contaminants and verifies label accuracy.
- Non-GMO Project Verified: Confirms no genetically modified ingredients.
- USDA Organic: Relevant for whole food-based vitamin A supplements.
- Kosher/Halal: Important for those following religious dietary laws.
Red Flags to Avoid
- Extremely high doses (50,000+ IU) without clear therapeutic purpose
- No indication of manufacturing facility standards
- Vague ingredient sourcing (“vitamin A” without specifying form)
- Excessive additives, artificial colors, or preservatives
- Claims that seem too good to be true (cure-all language)
- No batch testing or quality assurance mentioned
Form Selection Guide
Choose Retinyl Palmitate if: You have confirmed deficiency, need quick results, or have conditions affecting beta-carotene conversion (hypothyroidism, diabetes, certain genetic factors).
Choose Beta-Carotene if: You want lower toxicity risk, seek additional antioxidant benefits, prefer plant-based options, or plan to supplement long-term.
Choose Cod Liver Oil-Based if: You want additional omega-3s and vitamin D in your supplement, prefer natural food-derived sources.
Choose Liquid if: You have difficulty swallowing pills, want precise dose control, or need to add to foods/beverages.
How to Take Vitamin A
Recommended Dosage
The Recommended Dietary Allowance (RDA) for vitamin A varies by age and sex:
- Adult Men: 900 mcg RAE (3,000 IU)
- Adult Women: 700 mcg RAE (2,333 IU)
- Pregnant Women: 770 mcg RAE (2,567 IU)
- Breastfeeding Women: 1,300 mcg RAE (4,333 IU)
The Tolerable Upper Intake Level (UL) for adults is 3,000 mcg RAE (10,000 IU) per day from preformed vitamin A. This limit doesn’t apply to beta-carotene from foods or supplements, as the body regulates conversion.
Best Time to Take
Take vitamin A supplements with a meal containing dietary fat for optimal absorption. Since it’s fat-soluble, taking it with breakfast or dinner alongside foods like eggs, avocado, nuts, or olive oil helps maximize uptake. Morning or evening timing is a matter of personal preference—consistency matters more than specific timing.
Usage Instructions by Form
Softgels/Tablets: Take with a full glass of water during or immediately after a fat-containing meal. Don’t chew softgels unless specified.
Liquid Drops: Use the dropper to measure the exact number of drops specified on the label. Can be taken directly under the tongue or mixed into food/beverages. Shake bottle gently before each use.
Gummies: Chew thoroughly before swallowing. Best taken with a meal but can be taken anytime. Don’t exceed recommended number of gummies.
Duration and Cycling
For those addressing a confirmed deficiency, supplementation duration should be determined by healthcare provider monitoring of vitamin A blood levels. For general wellness supplementation at moderate doses (≤10,000 IU), ongoing use may be appropriate, though periodic reassessment of need is wise.
Unlike some supplements, vitamin A doesn’t typically require cycling on and off. However, because it accumulates in the body, taking occasional breaks or reducing dosage after extended supplementation may be prudent—discuss with your healthcare provider.
Potential Benefits of Vitamin A
Research suggests vitamin A may support several aspects of health, though individual results vary and supplementation is most beneficial for those with inadequate intake or deficiency.
Vision Health
Vitamin A is essential for maintaining the retina and producing rhodopsin, the pigment that enables vision in low-light conditions. Deficiency can lead to night blindness and, in severe cases, more serious vision problems. A study in the Archives of Ophthalmology found that adequate vitamin A intake may help slow the progression of certain eye conditions, though supplementation in those with adequate levels doesn’t appear to provide additional benefit.
Immune Function
Vitamin A supports the integrity of mucosal barriers (respiratory tract, gut lining) that serve as the body’s first line of defense against pathogens. It also plays roles in the development and function of white blood cells. Research published in Nutrients indicates that vitamin A deficiency impairs both innate and adaptive immunity.
Skin Health
Vitamin A promotes skin cell turnover and may support wound healing. Topical retinoids (vitamin A derivatives) are well-established for skin conditions, though oral vitamin A’s effects on skin are less pronounced. Some research suggests adequate vitamin A status may help maintain skin integrity and support acne management.
Reproductive Health
Vitamin A is involved in sperm development in men and egg quality and embryonic development in women. However, excess vitamin A during pregnancy can cause birth defects, making proper dosing critical for women of childbearing age.
Cell Growth and Differentiation
Vitamin A regulates gene expression involved in cell growth and specialization. This fundamental role underlies many of its specific benefits for tissues throughout the body.
Safety Considerations
⚠️ Important Safety Information
Potential Side Effects
At recommended doses, vitamin A supplements are generally well-tolerated. However, side effects may include:
- Nausea, especially when taken on an empty stomach
- Headache
- Dizziness
- Skin dryness or irritation
- Joint pain (with chronic high doses)
Signs of Toxicity (Hypervitaminosis A)
Chronic intake exceeding 25,000 IU daily can lead to:
- Liver damage
- Bone thinning and increased fracture risk
- Hair loss
- Blurred vision
- Severe headaches and increased intracranial pressure
Who Should Avoid or Use Caution
- Pregnant Women: Do not exceed 10,000 IU daily; high-dose preformed vitamin A can cause birth defects
- Those Planning Pregnancy: Reduce vitamin A supplementation before conception
- Liver Disease Patients: Impaired vitamin A metabolism increases toxicity risk
- Those Taking Retinoid Medications: Accutane (isotretinoin), tretinoin, and similar drugs combined with supplements can cause toxicity
- Smokers: High-dose beta-carotene has been linked to increased lung cancer risk in smokers
- Alcohol Users: Regular alcohol consumption increases vitamin A hepatotoxicity risk
Drug Interactions
Vitamin A may interact with:
- Retinoid medications (isotretinoin, acitretin, bexarotene)
- Orlistat (weight loss medication) — reduces absorption
- Blood thinners (warfarin) — high doses may increase bleeding risk
- Hepatotoxic drugs — increased liver damage risk
When to Consult a Healthcare Provider
Speak with your doctor before supplementing if you:
- Are pregnant, breastfeeding, or planning pregnancy
- Have liver disease or a history of liver problems
- Take prescription medications, especially those listed above
- Have kidney disease
- Have osteoporosis or are at risk for bone loss
- Plan to supplement at doses exceeding 10,000 IU daily
Frequently Asked Questions
What is the best form of vitamin A to supplement?
Retinyl palmitate is the most bioavailable preformed vitamin A, ideal for those needing immediate results. Beta-carotene (provitamin A) is safer for long-term use as the body converts only what it needs, reducing toxicity risk. Choose based on your specific needs and healthcare provider guidance.
How much vitamin A should I take daily?
The Recommended Daily Allowance (RDA) is 900 mcg RAE (3,000 IU) for adult men and 700 mcg RAE (2,333 IU) for adult women. The tolerable upper intake level is 3,000 mcg RAE (10,000 IU) for adults. Higher doses should only be taken under medical supervision.
Can you take too much vitamin A?
Yes, vitamin A toxicity (hypervitaminosis A) can occur with chronic high-dose supplementation. Symptoms include nausea, headaches, dizziness, skin irritation, and in severe cases, liver damage. Pregnant women should be especially cautious as excess vitamin A can cause birth defects.
What is the difference between vitamin A and beta-carotene?
Vitamin A (retinol/retinyl palmitate) is a preformed, active vitamin that your body can use immediately. Beta-carotene is a provitamin A carotenoid that your body converts to vitamin A as needed. Beta-carotene has a lower risk of toxicity since conversion is regulated, but may be less efficient for those with conversion issues.
When is the best time to take vitamin A?
Take vitamin A with a meal containing fat for optimal absorption since it’s fat-soluble. Morning or evening works equally well—consistency matters more than timing. Avoid taking on an empty stomach to prevent nausea.
Who should not take vitamin A supplements?
Pregnant women or those who may become pregnant should avoid high-dose vitamin A (above 10,000 IU) due to birth defect risks. People with liver disease, those taking retinoid medications (like isotretinoin), and individuals with hypervitaminosis A should also avoid supplementation without medical guidance.
Is vitamin A from fish liver oil better than synthetic?
Both natural (fish liver oil) and synthetic (retinyl palmitate) vitamin A are effectively absorbed and utilized by the body. Fish liver oil may contain additional beneficial compounds like omega-3s and vitamin D, but synthetic forms are suitable for vegetarians and those with fish allergies.
Can vitamin A help with acne?
Vitamin A may support skin health by promoting cell turnover and sebum regulation. However, topical retinoids are more effective for acne treatment than oral supplements. High-dose oral vitamin A for acne should only be used under dermatological supervision due to toxicity risks.
How long does it take for vitamin A supplements to work?
Effects vary by condition and deficiency level. Improvements in night vision may occur within weeks, while skin and immune benefits may take 2-3 months of consistent supplementation. Those with severe deficiency may notice faster changes.
Should I choose retinyl palmitate or retinyl acetate?
Retinyl palmitate is the most common and well-studied form with excellent bioavailability. Retinyl acetate is also effective and slightly less expensive. Both are converted to retinol in the body and function similarly. Most quality supplements use retinyl palmitate.
Bottom Line: Our Top Recommendations
Choosing the right vitamin A supplement depends on your specific needs, dietary restrictions, and health status. Here are our recommendations by category:
For most people: Bronson Vitamin A 10,000 IU offers the best balance of quality, dosage, and value from a trusted brand with over 60 years of experience.
For quality-focused buyers: Pure Encapsulations Vitamin A provides premium Norwegian cod liver oil-sourced vitamin A with rigorous third-party testing.
For budget-conscious shoppers: Nutricost Vitamin A delivers 500 servings of third-party tested vitamin A at an exceptional value.
For vegans: Solgar Dry Vitamin A offers an oil-free, vegan-certified tablet option with a moderate 5,000 IU dose.
For those avoiding pills: MaryRuth’s Organic Vitamin A Drops provides USDA Organic, vegan liquid vitamin A that can be taken directly or added to beverages.
For reduced toxicity risk: Nature’s Truth Beta Carotene allows your body to convert only what it needs, making it safer for long-term use.
For whole food advocates: Peak Performance Organic Vitamin A delivers beta-carotene from organic carrot juice for those preferring food-based nutrients.
