An essential fat-soluble vitamin that supports clear vision, healthy skin, and a strong immune system.
What it is
Vitamin A is an essential fat-soluble nutrient found as preformed vitamin A (like retinyl palmitate) or plant carotenoids (like beta-carotene). Your body uses Vitamin A to support night vision, keep skin and gut linings smooth and strong, and train your immune cells to defend your health.
Also known as: Retinol, Beta-carotene, Pro-Vitamin A
Key benefits
- Supports clear vision and helps your eyes adapt to low light and darkness.
- Maintains healthy skin and gut linings, which act as your body's first line of defence.
- Supports immune cell activity, helping your body stay strong against everyday bugs.
- Supports normal cell growth and healthy tissue development.
Amplified by probiotics
Vitamin A needs healthy digestive fats to be absorbed properly in your gut. Friendly gut bacteria help balance digestive bile, which breaks down fats so Vitamin A can be absorbed smoothly. Once inside your body, Vitamin A works with the nourishing compounds probiotics make to train immune cells in your gut lining, strengthening your natural immune defences without causing overreaction.
Typical dose
700–1,500 µg RAE/day
The evidence
Evidence: strongGlobal clinical studies confirm that Vitamin A is vital for healthy vision, gut-lining barrier defence, and immune health. Research shows that Vitamin A signaling helps keep gut barrier junctions strong. (Mora JR 2008, Nat Rev Immunol) (Sommer A 2008, J Nutr)
Safety & who should check first
Vitamin A is safe at recommended daily amounts. The safe upper limit for preformed Vitamin A (retinol) is 3,000 µg RAE (10,000 IU) per day. Pregnant women should avoid high retinol intakes. Beta-carotene is safe and self-limiting.