Scratchy, scaly skin that never goes away. Nagging dry eyes and struggling to see in a darkened room. Constantly fighting off a pesky bug.
These symptoms are easy to shrug off and blame on a variety of causes: not sleeping enough, too much junk food, simply getting older.
But experts believe they could be a sign of a vitamin A deficiency.
Vitamin A is essential for producing pigments in the eye’s retina, maintaining healthy eyesight, and supports the production of disease-fighting white blood cells.
It also helps generate new skin cells, which has inspired the creation of its derivative retinol, a widely used skincare ingredient for acne and aging.
However, the body can’t produce vitamin A on its own, instead relying on supplements and animal-based foods like liver, eggs and dairy, as well as sweet potatoes, carrots, squash and leafy greens.
While true deficiency is rare in the US, health authorities believe nearly half of Americans are not getting enough of the crucial nutrient.
Physicians and dietitians who spoke to the Daily Mail said that insufficient levels leave the body prone to a slew of chronic health issues, from vision impairments and scaly skin to a weakened immune system.
Many Americans struggle with dry, scaly skin. Experts have revealed a common vitamin deficiency that may be the culprit
‘Vitamin A basically keeps your surface tissues working,’ Dr James J Chao, surgeon and chief medical officer and cofounder of VedaNu Wellness, told the Daily Mail.
‘Every organ or tissue that faces the outside world – eyes, your skin, the lining of your lungs and gut – requires vitamin A to produce healthy cells.’
In the eyes, vitamin A is a crucial component of rhodopsin, a light-sensitive protein in the retina that boosts sight in low-light conditions, such as a dimmed room. Low levels have been shown to lead to ‘night blindness,’ also known as nyctalopia, which is the inability to see in low light or adapt to darkness.
This may cause you to have a harder time adjusting to darker settings.
While night blindness is not harmful on its own, it may make it harder to see while driving at night, raising the risk of traffic accidents. And over time, vision symptoms can progress to dry eyes and potential permanent scarring, as vitamin A also promotes cell growth in the cornea.
‘Low vision is often the first sign of deficiency,’ Chao said. ‘Deficiency takes years to reach this stage, but left unchecked vitamin A deficiency can cause permanent vision loss.’
Ayla Barmmer, registered dietitian and founder of FullWell, also notes that because vitamin A supports healthy skin cell turnover and the production of collagen, which gives skin its elasticity, ‘inadequate intake may contribute to dry or rough-feeling skin.’
People with low vitamin A may notice slower wound healing, which raises the risk of harmful bacteria and other contaminants getting into the wounds and causing bloodstream infections and sepsis.
Barmmer notes pregnant and breastfeeding women need more vitamin A due to ‘higher nutrient demands to support maternal health and the baby’s growth and development.’
Over time, vision symptoms can progress to dry eyes and potential permanent scarring, as vitamin A also promotes cell growth in the cornea
Sweet potatoes and carrots are rich in vitamin A, along with animal products like beef liver, egg yolks and herring
Dr Stacie Stephenson, a functional and integrative medicine doctor at VibrantDoc, recommended supplements that list vitamin A as ‘retinol/preformed vitamin A’ or as ‘beta-carotene’
People with certain digestive conditions such as celiac and Crohn’s disease may be at a higher risk of low vitamin A levels, as these conditions can diminish fat and nutrient absorption.
‘People with liver disease are also at higher risk, since the liver stores the majority of the body’s vitamin A,’ Dr Stacie Stephenson, a functional and integrative medicine doctor at VibrantDoc, told the Daily Mail.
Experts note that while food is the best way to up vitamin A intake, supplements are a cheap and accessible antidote. A month’s supply, depending on the brand and dosage, typically costs between $5 and $25. This means each pill runs as little as 17 cents.
Over-the-counter supplements range in terms of exact doses, but health authorities recommend women get around 700 micrograms (mcg) while men aim for 900mcg. However, pregnant women need a slight boost to 770mcg, while those who are breastfeeding need 1,300mcg in a day.
But despite vitamin A’s benefits, it’s still possible to get too much of a good thing. Stephenson explains that while it’s not possible to overdose on beta-carotene, which is found in vegetables like carrots and converts into vitamin A, taking large amounts of vitamin A supplements can lead to nausea, dizziness, headache and blurred vision, as well as potential liver damage.
When choosing a supplement, she recommends opting for one that lists vitamin A as ‘retinol/preformed vitamin A’ or as ‘beta-carotene.’
‘Beta-carotene has a much wider safety margin because your body only converts what it needs,’ she added.
Pregnant and breastfeeding woman, as well as those with digestive conditions that affect fat absorption and liver issues, may be the most in need of upping their vitamin A intake with a standard supplement or through food.
‘Discuss higher dosages with a healthcare provider first, especially if you are pregnant or could become pregnant,’ Stacie says.
On your plate, consider implementing more animal products like beef liver, salmon, herring, cheese and egg yolks. And for plant-based options, sweet potatoes, carrots, spinach and kale are also rich in the nutrient.
