Vitamin A Deficiency in the Skin

Vitamin A, also known as retinol or retinoic acid, is a fat-soluble vitamin essential for maintaining healthy teeth, bones, immune function, mucous membranes, and skin. It also supports vision, particularly in low-light conditions, and plays a crucial role during growth and breastfeeding.

There are two dietary forms of vitamin A: preformed vitamin A found in animal products, and provitamin A found in plant-based foods like beta-carotene, alpha-carotene, and beta-cryptoxanthin. Both forms are converted in the body into active compounds—retinol and retinoic acid—that perform vital functions in cells.

Effects of Vitamin A Deficiency on the Skin

One of the most visible signs of vitamin A deficiency is poor skin health, including dryness and eczema. Vitamin A stimulates the production of new skin cells and enhances collagen synthesis, which can reduce wrinkles when applied topically. The skin is highly responsive to retinoids, and for this reason, vitamin A is widely used in skincare products like moisturizers, sunscreens, anti-aging creams, and oils. Some of these come in capsule form for direct skin application.

Retinoids are also prescribed to treat skin conditions like acne due to their anti-inflammatory properties and ability to reduce fine lines by boosting collagen. They also help even out skin tone and delay the appearance of age spots.

Key Functions of Vitamin A in the Body

• Vision: Vitamin A is critical for maintaining healthy eyesight. Retinal, a form of vitamin A, combines with proteins to form rhodopsin, a molecule that absorbs light for color vision and low-light vision.
• Immune System: It helps maintain immune defenses. A deficiency may weaken the body’s ability to fight infections.
• Growth: Retinoic acid functions similarly to growth hormones and is essential for the development of various body cells.
• Protein Formation: Vitamin A supports gene transcription and protein synthesis by converting retinal to retinoic acid, which then interacts with nuclear receptors.

Foods Rich in Vitamin A

Since the body cannot produce vitamin A on its own, it must be obtained through diet. The following foods are excellent sources:

• Beef liver: A concentrated source, as animals store vitamin A in the liver, similar to humans.
• Cod liver oil: One tablespoon contains 4,080 mcg (272% of the daily requirement).
• Sweet potato (with skin): One whole potato provides 1,403 mcg (561% DV).
• Carrots: Half a cup offers 459 mcg (184% DV).
• Black-eyed peas (boiled): One cup contains 66 mcg (26% DV).
• Spinach (boiled): Half a cup provides 573 mcg (229% DV).
• Broccoli: Half a cup contains 60 mcg (24% DV).
• Red bell peppers: Half a cup offers 117 mcg (47% DV).
• Mango: One fruit provides 112 mcg (45% DV).
• Cantaloupe: Half a cup contains 135 mcg (54% DV).
• Dried apricots: Ten pieces offer 63 mcg (25% DV).
• Tomato juice: Three-quarters of a cup contains 42 mcg (16% DV).

Recommended Daily Intake of Vitamin A

The recommended intake of vitamin A ensures proper growth, immune function, and nutrient storage. The following table outlines the daily recommended amounts by age and condition: