Vitamin A: Complete Guide to Benefits and Risks

Look, I dropped 17kg in 6 months with 36-hour weekend fasts combined with keto. No misery, no strict rules—just real strategies that actually work. Vitamin A? It's not just about carrots and eye health. This essential nutrient plays a crucial role in your immune system, skin health, and overall metabolism—all things that matter when you're trying to lose weight sustainably.

Skip & Fuel Hack: During my transformation, I learned that vitamin A deficiency can actually slow down your metabolism and make you more susceptible to infections. Getting enough from real food sources (not expensive supplements) kept my immune system strong during those challenging first few weeks of fasting.

What Is Vitamin A?

Vitamin A is a fat-soluble vitamin that your body needs for vision, immune function, reproduction, and cellular communication. It comes in two main forms:

Preformed vitamin A (retinoids) - Found in animal products like liver, eggs, and dairy Provitamin A carotenoids - Found in colorful fruits and vegetables like carrots, sweet potatoes, and spinach

Your body converts beta-carotene (the most common provitamin A) to retinol at about a 12:1 ratio. So 12 micrograms of beta-carotene equals 1 microgram of retinol.

Why Your Body Needs Vitamin A

1. Vision and Eye Health

• Night vision: Essential for seeing in low light
• Color vision: Helps distinguish between different colors
• Eye protection: Prevents dry eyes and maintains corneal health
• Prevents blindness: Severe deficiency can cause permanent vision loss

2. Immune System Support

This is where vitamin A becomes crucial for your weight loss journey. A strong immune system means fewer sick days, more consistent fasting, and better results.

• Mucosal barriers: Keeps your gut, lungs, and skin healthy
• T-cell function: Supports your body's defense against infections
• Antibody production: Helps fight off viruses and bacteria
• Inflammation control: Modulates your immune response

3. Skin and Epithelial Health

• Cell turnover: Keeps your skin fresh and healthy
• Wound healing: Speeds up recovery from cuts and scrapes
• Acne treatment: Retinoids are effective for clear skin
• Anti-aging: Reduces wrinkles and age spots

4. Reproductive Health

• Sperm production: Essential for male fertility
• Hormone regulation: Supports normal reproductive cycles
• Fetal development: Critical during pregnancy
• Placental function: Maintains healthy pregnancy

5. Bone and Growth

• Bone formation: Stimulates bone-building cells
• Growth support: Essential for children's development
• Fracture prevention: Maintains strong bones
• Dental health: Supports tooth development

Real Food Sources for Your 36-Hour Fasts

Here's the thing about vitamin A—you don't need expensive supplements. During my weight loss journey, I focused on getting it from real food sources that actually work with the Skip & Fuel approach:

Best Sources for Keto Refueling (Sundays):

• Liver (beef, chicken) - The ultimate vitamin A powerhouse
• Eggs - Especially the yolks (perfect for Sunday breakfast)
• Salmon - Great for omega-3s AND vitamin A
• Butter and ghee - From grass-fed sources when possible

Plant Sources (for variety):

• Sweet potatoes - Beta-carotene that converts to vitamin A
• Spinach and kale - Dark leafy greens pack a punch
• Carrots - The classic choice, but not the only one
• Red bell peppers - More vitamin A than you'd think

Pro tip: Eat these with some healthy fat (olive oil, avocado, nuts) to boost absorption. Your body needs fat to absorb vitamin A properly—another reason why keto works so well.

How Much Do You Actually Need?

For most adults:

• Men: 900 mcg RAE (3,000 IU) per day
• Women: 700 mcg RAE (2,300 IU) per day
• Pregnant women: 770 mcg RAE (2,600 IU) per day
• Breastfeeding women: 1,300 mcg RAE (4,300 IU) per day

What does that look like in real food?

• 1 medium sweet potato = 1,400 mcg RAE
• 1 cup cooked spinach = 943 mcg RAE
• 1 large egg = 80 mcg RAE
• 3 oz beef liver = 6,582 mcg RAE

When Vitamin A Goes Wrong

Too Little Vitamin A

Warning signs:

• Night blindness (can't see well in dim light)
• Dry, rough skin
• Frequent infections
• Slow wound healing
• Growth problems in children

Who's at risk:

• People with malabsorption issues
• Those on very low-fat diets
• Alcoholics
• People in developing countries

Too Much Vitamin A

Symptoms of toxicity:

• Nausea and vomiting
• Headaches and dizziness
• Blurred vision
• Bone pain
• Hair loss
• Dry, peeling skin

Who's at risk:

• People taking high-dose supplements
• Pregnant women (can cause birth defects)
• People with liver disease
• Children (more sensitive to toxicity)

The scary part: Most people don't realize they're getting too much until symptoms appear. That's why real food sources are safer—your body regulates absorption better.

Special Situations

If you're pregnant:

• Get vitamin A from food, not supplements
• Avoid liver (too much preformed vitamin A)
• Focus on colorful fruits and vegetables
• Work with your doctor to monitor levels

If you have liver disease:

• Your body stores vitamin A in the liver
• You might need less than healthy people
• Monitor for signs of toxicity
• Work with your healthcare provider

If you're on a very low-fat diet:

• You won't absorb vitamin A properly
• Add healthy fats to your meals
• Consider this another reason why keto works better than low-fat diets

The Bottom Line

Vitamin A isn't just about eye health—it's about keeping your immune system strong, your skin healthy, and your metabolism running smoothly. The key is getting it from real food sources, not expensive supplements, and making sure you're eating enough healthy fats to absorb it properly.

Here's what you need to remember:

• Focus on real food - liver, eggs, salmon, and colorful vegetables
• Eat with healthy fats - your body needs fat to absorb vitamin A
• Don't overdo supplements - too much can be toxic
• Listen to your body - if you're getting sick often, you might need more
• Work with your doctor - especially if you have health conditions

The real magic happens when you combine proper nutrition with the 36-hour fasting approach. Your body becomes more efficient at using the nutrients you give it, and you get better results with less effort.

Ready to Optimize Your Nutrition?

Getting your vitamin A right (along with other essential nutrients) was crucial during my 17kg transformation. The Skip & Fuel app will help you track your nutrition, plan your keto refueling meals, and stay consistent with your 36-hour weekend fasts—all while making sure you're getting the nutrients your body actually needs.

Join the waitlist to be first in line when we launch.

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About the Author: Skip & Fuel was created by someone who lost 17kg in 6 months using the 36-hour weekend fasting approach. Real results, real strategies—no BS.