Written by the Plenthera team (orthomolecularly trained). Scientifically reviewed in April 2026. Last updated: April 30, 2026.
Vitamin A is one of the oldest researched vitamins and exists in two fundamentally different forms: retinol (preformed, animal, directly active) and beta-carotene (plant-based provitamin that the body converts as needed). Both have their place. At Plenthera, you'll find premium vitamin A in both routes — retinol formulas for targeted supplementation, beta-carotene for the plant-based and pregnancy-safe route. EFSA-approved for immune system, skin, and vision.
Which vitamin A is right for you?
| Form | Source | Best for |
|---|---|---|
| Retinol | Animal | Targeted supplementation, not pregnant |
| Beta-carotene | Plant-based | Pregnancy, vegan, safe |
| Carotenoid mix | Plant-based | Wholefood approach |
| Cod liver oil | Fish | Broad spectrum vitamin A + D + omega 3 |
What is vitamin A?
Vitamin A is a fat-soluble vitamin found in two main forms: retinol (preformed, animal) and beta-carotene (plant-based provitamin). Vitamin A is essential for immune function, skin barrier, mucous membranes, vision, and cell differentiation.
The main distinction in the world of vitamin A is that between retinol and beta-carotene. Retinol — derived from animal sources such as cod liver oil, beef liver, egg yolk, and dairy — is directly biologically active and immediately used by the body. As a result, retinol also has an upper limit: overconsumption can lead to vitamin A toxicity, particularly relevant during pregnancy (teratogenic risk at >700 µg/day).
Beta-carotene, on the other hand, comes from plant sources — carrots, pumpkin, sweet potato, spinach, kale, red palm oil. It is a provitamin: the body converts beta-carotene to retinol based on need. If the body has enough retinol, the conversion stops, and the excess is stored or excreted — without risk of toxicity. This makes beta-carotene the safe plant-based route, even during pregnancy.
In modern premium multivitamins and prenatal formulas, beta-carotene is increasingly chosen intentionally to prevent exceeding the UL, while in separate targeted vitamin A supplements, retinol is often still preferred. Also check our fish oil category and multivitamin category where cod liver oil and prenatal formulas utilize both forms in different ways.
Vitamin A and EFSA — what is scientifically recognized?
Vitamin A has a wide range of recognized EFSA claims, included in EU Regulation 432/2012:
"Vitamin A contributes to normal iron metabolism."
"Vitamin A contributes to the maintenance of normal skin."
"Vitamin A contributes to the maintenance of normal mucous membranes."
"Vitamin A contributes to the maintenance of normal vision."
"Vitamin A contributes to the normal function of the immune system."
"Vitamin A plays a role in the process of cell differentiation."
Threshold: claims apply to a daily intake of at least 15% RI — which is 120 µg RE per serving. Our products typically deliver 800-1,500 µg RE per serving, well above the threshold and below the EFSA upper limit of 3,000 µg/day (adults).
Safety and pregnancy — choose consciously
Vitamin A is one of the few vitamins where conscious dosing truly matters. Unlike water-soluble vitamins, retinol is stored in the liver and fatty tissue — overdose accumulates.
Adults: Below the UL of 3,000 µg RE/day, long-term use is safe. Symptoms of toxicity (headache, dry skin, liver burden) only occur with chronic intake >5,000 µg/day.
Pregnancy: Maximum 700 µg retinol/day. Above this limit, teratogenic risk has been demonstrated. Beta-carotene has no restriction — the body regulates the conversion itself. The NVWA advises extra caution with vitamin A supplements during pregnancy.
Cod liver oil caveat: Many cod liver oil products provide 1,500-3,000 µg retinol/day. Often advised against during pregnancy — choose a prenatal formula with beta-carotene instead of cod liver oil.
Smoking and beta-carotene: High doses of beta-carotene (>20 mg/day) have been associated with an increased lung cancer risk in smokers in studies. For smokers: common dietary doses are safe, but no mega-doses.
The vitamin A forms at Plenthera
Retinol (retinyl palmitate / acetate)
The preformed animal form. Directly biologically active. Doses 800-1,500 µg RE (2,500-5,000 IU). For targeted supplementation.
Beta-carotene (plant-based, vegan)
Plant-based provitamin. Safe route (no retinol toxicity). For pregnancy and vegan route. Doses 5-15 mg (≈ 800-2,500 µg RE equivalent).
Carotenoid mix (beta-carotene + alpha-carotene + lutein + zeaxanthin)
Premium plant-based formula with a broader carotenoid profile. For those who prefer a wholefood approach.
Vitamin A in cod liver oil
Classic route — natural retinol alongside vitamin D and omega 3. See our fish oil category. Not recommended during pregnancy.
How do you use vitamin A?
Simple basic approach to vitamin A:
- Determine your goal and situation: targeted supplementation (retinol), safe plant-based route (beta-carotene), pregnancy (beta-carotene only).
- For general supplementation: 800-1,500 µg RE/day — not above 3,000 µg long-term.
- For pregnancy: maximum 700 µg retinol/day or beta-carotene unlimited.
- Always take with a fatty meal — vitamin A is fat-soluble.
- Combine for synergy: vitamin D, K2, zinc (cofactor) and vitamin E (antioxidant).
- For smokers: avoid high beta-carotene doses (>20 mg/day).
- If taking medication (especially retinoid medications): consult a doctor beforehand.
Myths and misconceptions about vitamin A
Myth 1: "Beta-carotene is less effective than retinol."
Not quite — different. Beta-carotene is converted as needed, so it provides exactly what the body requires. Retinol provides regardless of need. For most people, beta-carotene is functionally equivalent and safer.
Myth 2: "Eating carrots improves your night vision."
Half true. Vitamin A is essential for rhodopsin in the rods (night vision). A deficiency of vitamin A reduces night vision — supplementation restores it. But with normal status, extra vitamin A does not improve your vision beyond normal. WWII myth (British RAF radar disguised as a carrot diet) perpetuated the exaggeration.
Myth 3: "The more vitamin A, the better the skin."
Incorrect and risky. Above the UL of 3,000 µg/day, liver burden, dry skin, and headache occur. For skin issues, targeted dosing (800-1,500 µg) is more effective than mega-dosing.
Myth 4: "You shouldn't take vitamin A during pregnancy."
Only retinol should be limited — maximum 700 µg/day. Beta-carotene is safe and even recommended. A prenatal formula with beta-carotene provides vitamin A without teratogenic risk.
Combining vitamin A with other supplements
Vitamin A works synergistically with other fat-soluble vitamins and minerals. Popular combinations:
- Vitamin D: fat-soluble sister vitamin, often combined in cod liver oil.
- Vitamin K2: for bone and vascular issues in combination with A and D.
- Vitamin E: antioxidant synergy, protects vitamin A from oxidation.
- Zinc: cofactor in vitamin A metabolism (mobilization from the liver).
- Fish oil / cod liver oil: natural combination with EPA, DHA, A, D.
- Multivitamin: for those who want complete coverage.
Frequently Asked Questions
What is vitamin A?
Fat-soluble vitamin in two forms: retinol (animal) and beta-carotene (plant-based). Essential for immune, skin, mucous membranes, vision.
What is the difference between retinol and beta-carotene?
Retinol: directly active, animal. Beta-carotene: provitamin, plant-based, conversion on demand. 12 µg beta-carotene ≈ 1 µg RE.
How much vitamin A per day?
RI 800 µg RE/day. UL adults: 3,000 µg RE/day retinol. Pregnancy max 700 µg retinol.
When to take vitamin A?
With a fatty meal for optimal absorption.
Does vitamin A help the skin?
EFSA-approved claim: vitamin A contributes to the maintenance of normal skin.
Does vitamin A help vision?
EFSA-approved claim: vitamin A contributes to the maintenance of normal vision.
Is vitamin A allowed during pregnancy?
Beta-carotene unlimited (safe). Retinol max 700 µg/day.
What are vitamin A deficiency symptoms?
Poor night vision, dry skin, frequent infections, dry eyes. Deficiency is rare in NL with a normal diet.
Vegan vitamin A — does it exist?
Yes, beta-carotene from plant sources (carrots, yeast, palm oil). Fully plant-based.
Does vitamin A have side effects?
With retinol overdose (long-term >3,000 µg/day): headache, dry skin, liver burden. Beta-carotene has no UL.
Sources
- EFSA Regulation (EU) 432/2012 — vitamin A claims.
- EFSA NDA Panel — Tolerable Upper Intake Level for vitamin A (2002).
- RIVM — Additional research micronutrients.
- Tanumihardjo SA., "Vitamin A: biomarkers of nutrition for development", Am J Clin Nutr (2011).
- Penniston KL. & Tanumihardjo SA., "The acute and chronic toxic effects of vitamin A", Am J Clin Nutr (2006).
Disclaimer: This text is for informational purposes only and does not replace medical advice. Vitamin A is a dietary supplement, not a medicine. In case of doubt or if taking medication, we recommend consulting a doctor or orthomolecular therapist first.