Skip & Fuel's Take

Real people need real nutrition, not expensive supplements that don't work. During my 17kg transformation, I learned that vitamin A isn't something most people think about—until they start having problems. Your eyes get dry, your skin gets weird, and suddenly you're fighting off every infection that comes your way.

Here's the thing: vitamin A deficiency is sneaky. You won't feel it until you're really low, and by then your immune system is already compromised. This guide cuts through the medical jargon and tells you exactly what to watch for and how to fix it.

Skip & Fuel Hack: During my weight loss journey, I realized that vitamin A is one of those nutrients you don't think about until you're deficient. Getting enough from food (not expensive supplements) kept my immune system strong during those challenging fasting weeks.

How to Know If You're Not Getting Enough Vitamin A

The Warning Signs You Need to Know

Early Signs (The Sneaky Stuff)

Trouble Seeing at Night

You have a hard time driving at night or navigating in dim light
Your eyes take longer to adjust when going from bright to dark rooms
This is often the first sign you're running low

Dry, Gritty Eyes

Your eyes feel dry even when you're not tired
You might have a gritty feeling, like sand in your eyes
Your eyes might be more sensitive to light

Skin Changes

Your skin feels rough and dry, especially on your arms and legs
You might notice small bumps that look like goosebumps
Your skin might crack or flake in certain areas

Serious Signs (When You Need Help Now)

Severe Eye Problems

Your vision is actually getting worse
Your eyes are constantly dry and painful
You're seeing spots or your vision is cloudy
If this is you, see a doctor immediately

Getting Sick All the Time

You catch every cold that goes around
Cuts and scrapes take forever to heal
You feel like you're constantly fighting off some infection

Growth Problems (In Kids)

Kids who are deficient grow slower than they should
They might have trouble learning or focusing
They're smaller and weaker than kids their age

Who's at Risk?

You're more likely to be low on vitamin A if:

You Don't Eat Animal Products

Vegetarians and vegans have a harder time getting enough
Most vitamin A from plant foods isn't as easily absorbed

You Have Digestion Issues

Celiac disease, Crohn's, or other gut problems
Your body can't absorb nutrients properly
You might need supplements under a doctor's care

You're Pregnant or Breastfeeding

Your body is sharing vitamin A with a growing baby
You need way more than usual
Most prenatal vitamins have extra vitamin A

You Drink Alcohol Regularly

Alcohol messes with how your liver stores vitamin A
Heavy drinkers often end up deficient

You're on a Very Low-Fat Diet

Vitamin A needs fat to be absorbed
Low-fat or no-fat diets can cause problems

How to Get Tested

The Simple Blood Test

Your doctor can check your vitamin A levels with a blood test. Here's what the numbers mean:

Normal: 20-60 μg/dL

You're in good shape
Keep doing what you're doing

Low (But Not Critical): 10-20 μg/dL

You're on the edge
Time to add more vitamin A to your diet
Your doctor might recommend supplements

Deficient: Under 10 μg/dL

You need help now
Your doctor will probably prescribe high-dose vitamin A
You might need follow-up blood tests

Too High: Over 100 μg/dL

This is toxic and dangerous
If you're taking supplements, stop immediately
Your doctor needs to know right away

What the Test Doesn't Tell You

Here's the thing about blood tests: they only show what's in your blood right now, not what's stored in your liver. Your body keeps most of its vitamin A in your liver, so your blood levels can look normal even if you're running low on stored vitamin A.

That's why symptoms matter more than numbers. If you're having night blindness or dry eyes, you might be deficient even if your blood test looks okay.

How to Fix It (The Right Way)

Start with Food First

Eat More Liver

Beef liver is loaded with vitamin A
Just 3 ounces has way more than you need for the day
Don't eat it every day—that's too much

Load Up on Orange and Yellow Vegetables

Sweet potatoes, carrots, pumpkin, squash
Beta-carotene turns into vitamin A in your body
Your body only converts as much as it needs (so you can't overdose)

Eat More Egg Yolks

Eggs are one of the best sources
Don't skip the yolk—that's where all the good stuff is
2-3 eggs a day is perfectly fine

Don't Forget Dairy

Milk, cheese, and butter
The fat in dairy helps you absorb vitamin A better
Full-fat versions are better than fat-free

When You Need Supplements

Most people don't need vitamin A supplements if they're eating a balanced diet. But you might need them if:

You're Definitely Deficient

Your doctor ran tests and confirmed it
You're having serious symptoms
You need high doses under medical supervision

You Can't Eat Certain Foods

Vegetarians might need beta-carotene supplements
People with allergies or digestive issues
Your doctor will tell you exactly how much to take

You're Pregnant

Most prenatal vitamins have extra vitamin A
Don't take extra on top of that—too much is dangerous
Always talk to your doctor first

The Right Doses

For Adults (Daily)

800-900 μg is what most adults need
That's about 2,600-3,000 IU
Most people can get this from food

For Treating Deficiency

Your doctor will prescribe 10,000-50,000 IU for a few weeks
Don't try this on your own—you can overdose
Need to be monitored closely

The Safe Upper Limit

10,000 IU per day is the absolute maximum
More than that can be toxic
Pregnant women should never exceed 5,000 IU

The Danger Zone: Too Much of a Good Thing

Here's the scary part: too much vitamin A can actually hurt you.

Warning Signs of Too Much

Acute Overdose (Taking a Huge Dose All at Once)

Nausea and vomiting
Severe headache
Dizziness and blurred vision
Your skin might start peeling

Chronic Overdose (Taking Too Much Over Time)

Hair loss and thinning
Dry, peeling skin
Bone pain and fractures
Liver damage (this is serious)
Birth defects (if you're pregnant)

The Big Problem If you're taking vitamin A supplements and eating fortified foods and eating lots of liver, you could easily go over the limit. That's why getting vitamin A from food (especially beta-carotene) is so much safer.

Special Warning for Pregnant Women

Never take high-dose vitamin A when you're pregnant

Can cause serious birth defects
Even moderate doses can be dangerous
Stick to your prenatal vitamin and nothing extra
Beta-carotene is safer, but still check with your doctor

How to Know You're on the Right Track

What Success Looks Like

Your Symptoms Go Away

Night vision improves within days
Eyes feel less dry
Skin starts feeling smoother

You Feel Better

You're not getting sick as often
Wounds heal faster
You have more energy

Your Blood Test Shows Normal

After a few months of proper intake
Your doctor will retest you
If you're still low, you might need supplements

How Long It Takes

Mild Deficiency: A few weeks with good food or small supplements

Moderate Deficiency: A month or two of supplements under your doctor's care

Severe Deficiency: 3-6 months of medical treatment

Don't expect overnight results. Your body needs time to restore its vitamin A stores, especially in your liver.

Prevention: How to Never Have This Problem

Eat a Balanced Diet

Include orange and yellow vegetables daily
Eat eggs and dairy regularly
Don't skip the fat in your diet (vitamin A needs it)

Know Your Risk

Are you vegetarian or vegan? Plan accordingly
Do you have digestive issues? Work with a doctor
Are you pregnant? Stick to your prenatal vitamin

Skip the Random Supplements

Don't take vitamin A supplements unless your doctor says so
Most people get enough from food
Over-supplementing is dangerous

Get Regular Checkups

Your doctor can check your levels if you're at risk
Blood tests once a year if you're worried
Especially important if you have certain health conditions

The Bottom Line

Vitamin A deficiency is serious, but it's also pretty rare if you're eating a balanced diet. The signs are hard to miss—night blindness, dry eyes, rough skin, and getting sick all the time. Most people never need supplements, but if you do, work with your doctor.

Here's what you need to remember:

Early signs: Night blindness, dry eyes, rough skin
Food first: Liver, eggs, dairy, orange and yellow vegetables
Supplements only if: Your doctor confirms you're deficient
Never overdo it: Too much vitamin A is toxic
Pregnant women: Extra careful—high doses cause birth defects

The key is balance. Get enough to stay healthy, but don't go crazy with supplements. Your body will tell you if something's wrong, and your doctor can help you fix it.

Skip & Fuel Insight: During my 17kg transformation, I didn't think much about vitamin A until I started researching why some people get sick so easily during weight loss. Turns out, deficiencies can happen when you're not eating enough variety. Adding eggs, dairy, and colorful vegetables to my keto refuel days helped keep my immune system strong during those 36-hour fasts.

Ready to Try It Yourself?

This is exactly the approach I used to drop 17kg—36-hour weekend fasts (Friday 8pm to Sunday 8am), keto refueling on Sundays, and zero misery. Making sure you get enough essential nutrients (including vitamin A) is part of sustainable weight loss. The Skip & Fuel app will help you track it all, with nutrition reminders and real support.

Want to learn more? Check out our complete guide to vitamin A benefits and sources and see how it all fits together.

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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. Proper nutrition was the foundation that made it all possible.

Vitamin A Deficiency: How to Know If You're Running Low