November 10, 2026

Say Hi to Vitamin A: The Ultimate Glow-Getter

When it comes to skincare and beauty, certain vitamins often find themselves in the spotlight. Vitamin A is one of the most talked-about nutrients, yet many people don't know where it comes from or why it is so frequently mentioned in discussions about skin. In this article, we'll explore what vitamin A is, where it can be found naturally in foods, and why it is commonly associated with both skin and eyesight.

Fun fact: Ancient Egyptians and Greeks treated night blindness with roasted oxen liver between 460 and 325 BC 4.

Vitamin A is an essential fat-soluble vitamin that the body needs for a variety of normal functions 1. It is involved in several important processes, including vision, immune function, cell growth and development, and communication between cells 1. The term "vitamin A" most commonly refers to the compound known as all-trans-retinol 1.

Ensuring adequate vitamin A intake is important for maintaining healthy hair and skin 2. It is naturally found in both animal- and plant-based foods 1. Animal sources include liver, eggs, and fortified dairy products and cereals 1. Plant-based sources include brightly coloured vegetables such as carrots, sweet potatoes, and pumpkin. Fruits like mangoes, apricots, and papayas, and leafy greens including spinach and kale are great sources of vitamin A as well 1.

So, what does this mean for your skin? Vitamin A plays an important role in maintaining healthy skin 3. It supports skin elasticity, helps the body's natural collagen renewal process, and contributes to normal skin cell repair 3. It is also valued for its antioxidant properties and its role in supporting normal immune function, while helping to maintain healthy skin, hair, and nails 3.

Vitamin A is often associated with mature skin, as it may help support the skin as the first signs of ageing begin to appear 3. It is also becoming increasingly popular among younger adults who want to support healthy-looking skin and maintain its natural appearance over time 3.

Eye health is another area where vitamin A plays an important role 5. Some forms of vitamin A found in plants, including beta-carotene, along with related compounds such as lutein and zeaxanthin, act as antioxidants that help protect the retina from damage caused by free radicals 5. Vitamin A may therefore help to maintain healthy eyes.

Whether you're thinking about your skin, your eyesight, or your overall wellbeing, vitamin A is a nutrient that deserves a place in the conversation. By understanding where it comes from and the important roles it plays in the body, it's easier to make informed choices about your diet and nutritional intake. As with any nutrient, a balanced diet is the foundation of good health, but supplementation may be a convenient way to help meet your daily vitamin A needs if dietary intake is insufficient.

 
  1. Debelo H, Novotny JA, Ferruzzi MG. Vitamin a. Advances in Nutrition. 2017 Nov 1;8(6):992-4. Available: https://pubmed.ncbi.nlm.nih.gov/29141980/
  2. VanBuren CA, Everts HB. Vitamin A in skin and hair: an update. Nutrients. 2022 Jul 19;14(14):2952. Available: https://pubmed.ncbi.nlm.nih.gov/35889909/
  3. Januszewski J, Forma A, Zembala J, Flieger M, Tyczyńska M, Dring JC, Dudek I, Świątek K, Baj J. Nutritional supplements for skin health—a review of what should be chosen and why. Medicina. 2023 Dec 29;60(1):68. Available: https://pmc.ncbi.nlm.nih.gov/articles/PMC10820017/
  4. Tanumihardjo SA, Russell RM, Stephensen CB, Gannon BM, Craft NE, Haskell MJ, Lietz G, Schulze K, Raiten DJ. Biomarkers of Nutrition for Development (BOND)—vitamin A review. The Journal of nutrition. 2016 Sep 1;146(9):1816S-48S. Available: https://pmc.ncbi.nlm.nih.gov/articles/PMC4997277/
  5. Johra FT, Bepari AK, Bristy AT, Reza HM. A mechanistic review of β-carotene, lutein, and zeaxanthin in eye health and disease. Antioxidants. 2020 Oct 26;9(11):1046. Available: https://pubmed.ncbi.nlm.nih.gov/33114699/