Vitamin A
TL;DR
Fat-soluble vitamin essential for vision and immune function
High evidence for preventing night blindness
High evidence for skin health (Retinoids)
Toxic in excess; Beta-carotene is the safer 'precursor' form
Very cheap: ~$5-8/month
Best for: Vision health, immune support, skin
What it is
Vitamin A (Retinol) is required for the production of 'rhodopsin,' the pigment in your eyes that allows you to see in low light. It also maintains the integrity of your 'barrier tissues' like the skin and the lining of the lungs and gut.
What the research says
It is a foundational eye nutrient, though Zinc and Lutein are more 'targeted' for AMD specifically.
Vitamin A on Amazon
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Safety
Caution: Vitamin A is stored in the liver. Chronic high doses can cause liver damage, bone thinning, and birth defects. Beta-carotene is generally safer because the body only converts what it needs.
Interactions
- Orlistat: Reduces absorption of fat-soluble vitamins.
- Retinoid Drugs: (e.g., Accutane) - Do not take Vitamin A supplements; risk of severe toxicity.
Dosing
Standard Dose: 700-900 mcg (approx 2,500-3,000 IU) daily. Timing: With a fat-containing meal.
Cost
Dirt cheap. $5-8 per month.
The bottom line
Vitamin A is essential for 'night vision' and skin, but don't overdo it. Stick to low doses or get it via Beta-carotene.
Sources for this page include published meta-analyses, systematic reviews, and NIH dietary supplement fact sheets. All claims reflect the evidence as of early 2026.
This is not medical advice. Consult your healthcare provider before starting any supplement, especially if you take medications.