Where can I find it in my diet?
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Essential for vision, immunity, and skin health
What is it?
Vitamin A is a fat-soluble nutrient vital for maintaining healthy vision, supporting immune defences, and keeping skin and mucous membranes strong. It also contributes to gut barrier integrity and helps regulate inflammation — both key for overall health and wellbeing.
There are two main forms:
Retinol - the "active" form found in animal products
Carotenoids (such as β-carotine) - found in colourful plant foods and converted to vitamin A by the body.
Vitamin A
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How much do I need?
According to the UK's Nutrient Reference Values (NRVs)
🌿 Vitamin AWhat is it?Vitamin A is a fat-soluble nutrient essential for vision, immune health, skin repair, reproduction, and growth. It helps maintain the integrity of the gut and respiratory linings — our first defence against infection — and supports the conversion of light into electrical signals in the eyes (night vision).There are two main forms:Retinol – the “active” form found in animal foods.Carotenoids (e.g. β-carotene) – found in colourful plant foods and converted to vitamin A in the body.How much do we need in the UK?According to the UK’s Nutrient Reference Values (NRVs):GroupRNI (µg retinol equivalents per day)Safe Upper LevelAdult men700 µg3,000 µgAdult women600 µg3,000 µgPregnancyNo increase required – avoid high-dose supplements and liver productsBreastfeeding950 µg3,000 µg(Source – NHS & UK SACN)Best food sourcesAnimal sources (retinol):Liver (very high – small amounts only if not pregnant)Oily fish (salmon, mackerel, sardines)EggsDairy (milk, yoghurt, cheese)Plant sources (β-carotene):Carrots 🥕Sweet potato 🍠Butternut squashKale, spinach, watercressRed/orange peppers, apricots, mango💡 Tip: Pair colourful veg with a healthy fat (olive oil, nuts, seeds, avocado) to help your body absorb carotenoids.Interactions & absorption✅ Enhanced by: dietary fats, vitamin E, zinc (all help convert β-carotene).⚠️ Reduced by: chronic alcohol intake, very low-fat diets, gut inflammation, or poor bile production.☕ Tannins in tea/coffee can slightly reduce carotenoid uptake if consumed with meals — wait 30 mins before or after eating colourful veg.Signs of deficiencyPoor night vision (“night blindness”)Dry eyes, flaky skin, brittle hair/nailsFrequent infections or slow healingIn infants/children: impaired growthDeficiency is uncommon in the UK but can occur with restrictive diets, fat-malabsorption, or chronic illness.Signs of excessToxicity occurs mainly from over-supplementation or eating large amounts of liver regularly.Possible symptoms include:Nausea, dizziness, blurred visionDry or itchy skinHeadache or fatigueIn pregnancy, excessive retinol can cause fetal harmThe Gentle Fig takeawayVitamin A nourishes your skin, gut lining, and immune defences.Eat plenty of orange and dark-green vegetables, enjoy eggs or fish a few times per week, and keep supplements within safe limits — balance over extremes. 🌿
What are the signs that I'm not getting enough?
Poor night visionDry skin or eyesFrequent infectionsSlow wound healing
Long-term deficiency is rare in developed countries but may occur with restrictive diets or fat-malabsorption disorders.