When you don't get enough vitamin A in your diet, you may be at risk of having a vitamin A deficiency. Over time, this can lead to several health concerns, including vision problems, weakened immunity, and death.
Vitamins are an important part of your diet. They are a group of nutrients that, even in small amounts, help support your overall well-being. Specifically, vitamin A is necessary for healthy eyes, good vision, and healthy skin, and it helps you fight off infections.
Because the human body can't produce vitamin A on its own, you must add it to your diet in other ways.
Luckily, you can treat mild forms of vitamin A deficiency without any long-term problems. A serious deficiency is much more common in countries with tough socioeconomic conditions and limited access to vitamin A-rich foods.
Who Is at Risk for Vitamin A Deficiency?
"Specific groups in the U.S. might be at risk, but generally in the U.S., healthy individuals who have access to a variety of foods are not typically at risk for vitamin A deficiency," says Allison Lutz, MS, RDN, LDN, a dietitian at UPMC Western Maryland. "And that's just because common foods — eggs, fish, dairy — they all contain active vitamin A."
Vitamin A deficiency is common in Africa and Southeast Asia, where it is estimated that 190 million preschoolers have it due to a lack of carotenoids — yellow, orange, and red organic pigments that are produced by plants and algae — in their diets. Symptoms are made worse by serious infections, particularly measles.
"The liver stores vitamin A, so someone with certain liver diseases might be at risk, or some pregnant people," Lutz says. Vitamin A deficiency can also happen in adults with diseases of the gastrointestinal system that interfere with the absorption of vitamin A. These may include:
- Celiac disease
- Liver cirrhosis
- Pancreatic insufficiency
- Bile duct disorder
- Giardiasis
- Duodenal bypass
Lutz recommends that anyone with a vitamin A deficiency from these conditions check with their doctor first. "They don't want to just start picking a supplement. That can be really dangerous," she says.
What Are the Symptoms of Vitamin A Deficiency?
Symptoms of a vitamin A deficiency can differ in how severe they are. Some people may have worse complications than others. You may have issues with:
Night blindness. This causes you to have trouble seeing in low light. Over time, it will lead to complete blindness at night.
Xerophthalmia. Your eyes may become very dry and crusted, which may damage the cornea and retina.
Infection. A person with a vitamin A deficiency can have health concerns more often, as they will not be able to fight off infections as easily.
Bitot spots. This condition is marked by a buildup of keratin in the eyes, causing hazy vision.
Skin irritation. People with vitamin A deficiency could have problems with their skin, such as dryness, itching, and scaling.
Keratomalacia. This is an eye disorder involving drying and clouding of the cornea — the clear layer in front of the iris and pupil.
Keratinisation. This is a process by which cells become filled with keratin protein, die, and form tough, resistant structures in the urinary, gastrointestinal, and respiratory tracts.
Stunted growth. Not having enough vitamin A could delay growth in children, including slow bone growth and stunted overall growth.
Fertility. A deficiency in vitamin A may cause challenges when trying to conceive a child, and in some cases, infertility.
How Is Vitamin A Deficiency Diagnosed?
A doctor will begin by completing an eye exam and reviewing your medical history. They may also run a blood test to measure the amount of vitamin A in your blood.
Because vitamin A deficiency is more common in poor areas with limited medical access, the diagnosis is often made informally. For instance, if a mother comments that her child is having night blindness, the doctor may assume that a vitamin A deficiency is the cause.
How much Vitamin A do you need a day?
The recommended daily amounts of vitamin A depend on your age and sex assigned at birth. Doctors measure the amount needed in micrograms (mcg) of retinol activity equivalents (RAEs).
| Age | Recommended Amounts |
| Birth to 6 months | 400 mcg RAE |
| 7 to 12 months | 500 mcg RAE |
| 1 to 3 years | 300 mcg RAE |
| 4 to 8 years | 400 mcg RAE |
| 9 to 13 years | 600 mcg RAE |
| Males, 14 to adult | 900 mcg RAE |
| Females, 14 to adult | 700 mcg RAE |
| Pregnant teens and adults | 750 and 770 mcg RAE |
| Breastfeeding teens adults | 1,200 and 1,300 mcg RAE |
How Is Vitamin A Deficiency Treated?
Mild forms of vitamin A deficiency can be treated by eating vitamin A-rich foods. For more serious forms, a doctor may recommend eating more foods containing vitamin A as well as taking vitamin supplements.
How long does it take to replenish vitamin A?
This "depends on the level of deficiency and also the individual," says Lutz. "I have had people who start really focusing more on eating those high vitamin A foods, and the symptoms resolve pretty quickly."
If you have a severe vitamin A deficiency, your doctor will likely treat you for several days with high-dose vitamin A supplements. Then, you'll be given lower doses until symptoms such as dry eye and night blindness begin to improve. But vision loss from corneal scarring is usually permanent.
Which Foods Have Vitamin A?
Liver. This type of food contains large amounts of vitamin A. One helping of liver contains more than the recommended minimum intake of vitamin A for a week.
Fish. Oily fish, shellfish, and cod liver oil all contain quite a bit of vitamin A and can be eaten with meals or consumed as vitamin supplements.
Vegetables. Orange vegetables have the highest level of vitamin A. The most common ones include sweet potato, pumpkin, carrot, and squash. Other green leafy vegetables like spinach, greens, and lettuce are also great options. Experts recommend cooking or processing these veggies to get the full benefit of vitamin A so that it's easier for the body to digest and absorb its nutritional value.
Dairy products. Milk is generally a good source of vitamin A, although the amount in skim milk is lower than in full-cream milk. Many soft cheeses may contain vitamin A as well, although cheddar cheese contains more than others.
Fruits. Common fruits with the highest level of vitamin A are often orange. Examples include ripe mango, papaya, cantaloupe melon, and apricots, which can be consumed dried or fresh.
Vitamin A is most readily absorbed in fat particles in the gut or intestine, so it's helpful to include some healthy fats in your meals.
Takeaways
Avoiding vitamin A deficiency is about "balance," says dietitian Allison Lutz. "Sometimes people tend to reach for supplements, when the body does much better whenever you get a nutrient through food. So, eating a nice variety of fruits and vegetables is going to be a better way to get the vitamin A."
If you are still concerned about your vitamin A levels, contact your doctor to have your vitamin levels checked. This may help your doctor diagnose any other conditions.
People with underlying conditions — which may put them at risk of various deficiencies — should regularly check in with their doctor. They should keep an eye on their vitamin levels and make any necessary adjustments.
While vitamin A deficiency is rare because many foods are rich in this vitamin, it can still affect some people. If you notice any signs of severe deficiency, such as nighttime blindness, you should contact a doctor immediately.
Vitamin A Deficiency FAQs
What vitamin deficiencies cause behavior problems?
Some research has shown that vitamin D deficiency can lead to aggression, anxiety, and depression in teens. Vitamin A deficiency has been linked to growth and developmental delays in children, not behavioral issues.
How do I know if I'm deficient in a vitamin?
Signs that you might have a vitamin A deficiency include trouble seeing in the dark, dry eyes, and corneas that are dry, cloudy, or develop open sores. More generally, symptoms of a vitamin deficiency can include:
- Drastic hair loss
- Slow-healing wounds
- Bone pain
- Irregular heartbeats
How does vitamin A help your body?
Vitamin A is important for healthy vision, immune and reproductive system function, and development and growth. It also plays a role in the proper functioning of multiple organs, including your heart and lungs.