What oil is high in vitamin A?

November 29, 2025 •

3 min read

Over 600 carotenoids exist naturally, with only a few converting to vitamin A in the body. To determine what oil is high in vitamin A, it's crucial to consider if a dietary source of retinol or a topical option full of pro-vitamin A carotenoids is needed.

Quick Summary

This guide covers oils rich in vitamin A, including animal-derived retinol sources like cod liver oil and plant-based options such as red palm, buriti, and rosehip oil for diet and skincare.

Key Points

Cod Liver Oil: A potent dietary source of preformed vitamin A (retinol), also rich in vitamin D and omega-3s, but requires careful dosage to avoid toxicity.
Red Palm Oil: The richest plant-based source of pro-vitamin A carotenoids for dietary use, but only the unrefined version is effective.
Buriti Oil: Contains the highest known levels of beta-carotene, making it a powerful antioxidant for anti-aging skincare and sun protection.
Sea Buckthorn Oil: Loaded with pro-vitamin A and other nutrients, this oil is excellent for skin regeneration, hydration, and soothing irritated skin.
Rosehip Oil: A popular topical oil that acts as a gentle, natural retinol alternative to improve skin texture and reduce scars.
Pro-Vitamin A vs. Preformed Vitamin A: Plant-based oils contain carotenoids (pro-vitamin A), which the body converts to retinol, while animal-derived oils contain preformed vitamin A.
Topical vs. Dietary: Some oils are primarily used for dietary benefits (cod liver, red palm), while others are better suited for topical applications in skincare (buriti, rosehip).

Understanding Vitamin A in Oils

Vitamin A is a fat-soluble nutrient essential for vision, immune function, and skin health. When looking for oils high in this vitamin, it's important to differentiate between two main types:

Preformed Vitamin A (Retinol): Found in animal products, this form is readily used by the body. Cod liver oil is a prime example.
Pro-Vitamin A Carotenoids: These are plant pigments, such as beta-carotene, that the body converts into retinol. Many vibrant orange and red plant oils are rich in these compounds.

High-Vitamin-A Oils for Dietary Consumption

For those seeking to increase dietary intake of vitamin A through oils, animal-based cod liver oil and plant-based red palm oil are the primary candidates.

Cod Liver Oil: The Retinol Powerhouse

Cod liver oil is a well-known and highly concentrated source of preformed vitamin A, along with vitamin D and omega-3 fatty acids. Historically, it has been used to treat and prevent conditions like rickets. Users should be cautious to avoid exceeding safe limits due to the high concentration of preformed vitamin A, particularly for children.

Red Palm Oil: A Rich Plant-Based Source

Crude red palm oil is a leading plant-based source of pro-vitamin A carotenoids, primarily beta-carotene. The deep red-orange color comes from these antioxidants. This oil can be a potent source of vitamin A for those on a vegetarian diet. However, the refining process significantly reduces carotene content, so unrefined versions are crucial.

High-Vitamin-A Oils for Topical Skincare

For skincare, plant-based oils offer naturally derived sources of pro-vitamin A.

Buriti Oil: The Amazonian Anti-Aging Secret

Buriti oil is noted for being a very rich natural source of beta-carotene, reportedly containing significantly more than carrot oil. This high antioxidant content supports its use in skincare for protecting against damage and aiding collagen production. It is valued for anti-aging properties and is non-comedogenic.

Sea Buckthorn Oil: The Restorative Berry Oil

Rich in vitamins A, C, and E, as well as omega-7 and antioxidants, sea buckthorn oil's orange color is due to beta-carotene and lycopene. Topically, it aids skin regeneration, hydration, and repairs the skin's barrier. It is often used for irritated or sensitive skin.

Rosehip Oil: The Gentle Retinol Alternative

Rosehip seed oil contains trans-retinoic acid, a precursor to vitamin A. This provides a gentler option compared to synthetic retinoids, promoting skin cell turnover and collagen formation. It is commonly used for reducing scars, fine lines, and hyperpigmentation.

Carrot Seed Oil: A Potent Skin Rejuvenator

Carrot seed oil contains beta-carotene, a precursor to vitamin A. In skincare, it can improve skin tone, elasticity, and fight free radicals. Due to its potency, dilution is generally recommended.

Comparison of High-Vitamin-A Oils


Feature	Cod Liver Oil	Red Palm Oil	Buriti Oil	Sea Buckthorn Oil	Rosehip Oil
Vitamin A Form	Preformed Retinol	Pro-vitamin A Carotenoids	Pro-vitamin A Carotenoids	Pro-vitamin A Carotenoids	Pro-vitamin A (Retinoic Acid Precursor)
Primary Use	Dietary Supplement	Dietary (Cooking)	Topical (Skincare)	Topical/Supplement	Topical (Skincare)
Key Benefits	Immune health, vision, joint support	Antioxidant, general health	Anti-aging, antioxidant, protects skin	Skin regeneration, hydration, soothes irritation	Anti-aging, scar reduction, evens skin tone
Notable Feature	Very high concentration, also contains Vitamin D	Highest plant source of beta-carotene when unrefined	Exceptionally high beta-carotene levels	Rich in Omega-7 and other vitamins	A gentle natural alternative to synthetic retinoids
Important Caution	Potential for Vitamin A toxicity if over-consumed	Refining process destroys carotenoids	Can temporarily stain skin due to color	Highly pigmented, can stain skin	Needs proper storage to prevent oxidation

How to Choose the Right Oil

Selecting the right oil depends on whether you need a dietary supplement or a topical skincare treatment. For internal intake, cod liver oil offers direct retinol but requires careful dosing, while unrefined red palm oil is a good plant-based source of pro-vitamin A. For skincare, oils like buriti, sea buckthorn, and rosehip provide benefits from antioxidant protection to gentle regeneration. Always consider the application method, concentration, and any potential side effects.

Conclusion

Several oils provide significant vitamin A content for both dietary and topical uses. Cod liver oil is a strong source of preformed retinol for diet, and red palm oil offers a plant-based option when unrefined. For skin health, oils like buriti, sea buckthorn, and rosehip provide pro-vitamin A benefits such as anti-aging and regeneration. Understanding the form of vitamin A and intended use is key to choosing the most suitable oil. For more detailed information on red palm oil's potential, consult the Nutritional Reviews article on its bioavailability and role in combating vitamin A deficiency.

Frequently Asked Questions

No, cooking oils like red palm oil are not formulated for topical use and can clog pores. For skincare, opt for specialized facial oils like buriti, sea buckthorn, or rosehip, which are intended for application on the skin.

Due to its high concentration of preformed vitamin A, cod liver oil can be toxic in large doses, particularly for children. Pregnant women and those on blood thinners should consult a doctor before use.

Yes, the refining process for standard palm oil removes the carotenoids that give it a red color and make it rich in pro-vitamin A. You must choose unrefined red palm oil to retain this benefit.

Retinol is preformed vitamin A from animal sources, which the body can use directly. Beta-carotene is a pro-vitamin A from plants that the body must convert into retinol.

Yes, rosehip oil contains a natural precursor to vitamin A that provides regenerative benefits without the harsh side effects often associated with synthetic retinoids, making it a good alternative for sensitive skin.

The intense orange color of buriti oil comes from its extremely high concentration of beta-carotene, which can temporarily tint the skin. This effect washes off and is a sign of its potency.

Yes, especially from preformed vitamin A found in cod liver oil supplements. The body stores fat-soluble vitamins, so excessive intake can lead to toxicity (hypervitaminosis A).

For anti-aging skincare, buriti oil and rosehip oil are excellent choices. Buriti oil offers powerful antioxidant protection, while rosehip oil provides a natural form of vitamin A to encourage skin cell turnover and collagen production.