What to do if vitamin A is low? A comprehensive guide

November 18, 2025 •

5 min read

Globally, an estimated 250,000 to 500,000 vitamin A-deficient children become blind every year, with half of them dying within 12 months of losing their sight. Learning what to do if vitamin A is low is crucial for health, as this deficiency can significantly impact vision, immunity, and skin health.

Quick Summary

This guide provides practical steps and dietary strategies for addressing a vitamin A deficiency. It covers key symptoms, lists foods rich in both preformed vitamin A and provitamin A carotenoids, and explains the role of supplements under medical guidance.

Key Points

Identify Symptoms: Watch for early signs of deficiency such as night blindness, dry eyes, and flaky skin, as well as increased susceptibility to infections.
Increase Dietary Intake: Consume a variety of vitamin A-rich foods, including animal-based sources like liver and eggs, and plant-based sources like sweet potatoes and carrots.
Boost Absorption: Pair fat-soluble vitamin A foods with healthy fats, like olive oil, to improve absorption and get the most from your diet.
Consider Supplements Under Medical Guidance: For severe deficiencies, consult a healthcare provider before taking supplements, as excess vitamin A can be toxic, particularly from animal sources.
Address Underlying Conditions: Be aware that certain health issues, such as celiac disease or liver disorders, can impact vitamin A absorption and may require special medical attention.

Understanding the Symptoms of Low Vitamin A

Experiencing a vitamin A deficiency can lead to a variety of symptoms, many of which affect the eyes and immune system. Recognizing these signs is the first step toward effective treatment. The severity of symptoms can range from mild to severe, depending on the degree of the deficiency.

Ocular and Visual Symptoms

The most well-known signs of a vitamin A deficiency relate to eye health. The eye's retina requires vitamin A to produce the pigments essential for proper function.

Night Blindness (Nyctalopia): This is one of the earliest indicators of a deficiency, causing difficulty seeing in low-light conditions.
Dry Eyes (Xerophthalmia): Without enough vitamin A, tear ducts can stop producing moisture, leading to extremely dry eyes.
Bitot's Spots: These are small, foamy, white or yellowish patches that can appear on the whites of the eyes, indicating a more advanced deficiency.
Corneal Ulcers (Keratomalacia): In severe cases, the cornea can become damaged and ulcerated, potentially leading to permanent blindness.

Immune System and Skin Symptoms

Beyond eye health, vitamin A is critical for a robust immune system and healthy skin. A deficiency compromises these systems, leading to other noticeable issues.

Increased Susceptibility to Infections: Low vitamin A can weaken the immune system, making individuals more prone to respiratory and gastrointestinal infections.
Dry and Flaky Skin: Vitamin A helps maintain the lining of your skin. A lack of it can cause skin to become dry, rough, and scaly.
Poor Wound Healing: Impaired cell growth and skin health can delay the body's ability to heal wounds.

Dietary Solutions for Boosting Vitamin A

Addressing a low vitamin A level typically starts with dietary changes. A balanced diet incorporating both animal-based and plant-based sources is the most sustainable approach for most people.

Animal-Based Sources (Preformed Vitamin A)

This form of vitamin A, known as retinol, is easily absorbed by the body.

Liver: Organ meats, especially beef liver, are one of the richest sources of preformed vitamin A.
Oily Fish: Salmon, mackerel, and herring provide a good dose of vitamin A.
Dairy Products: Milk, cheese, and butter contain preformed vitamin A. Many breakfast cereals and spreads are also fortified.
Eggs: The yolk of an egg is a natural source of vitamin A.

Plant-Based Sources (Provitamin A Carotenoids)

Fruits and vegetables that are rich in colorful pigments called carotenoids can be converted into vitamin A by the body.

Sweet Potatoes: A single cooked sweet potato can provide several times the daily recommended intake of vitamin A.
Carrots: This orange vegetable is a classic source of beta-carotene.
Dark Leafy Greens: Spinach, kale, and collard greens are packed with provitamin A.
Butternut Squash and Pumpkin: These winter squashes are excellent sources of carotenoids.
Orange Fruits: Cantaloupe, mangoes, and apricots contain significant amounts of beta-carotene.

Comparison of Vitamin A Sources

To highlight the differences, here is a comparison of typical serving sizes for various food sources:


Food Source	Form of Vitamin A	Typical Serving	Estimated Vitamin A Content	Comments
Beef Liver	Preformed (Retinol)	3 ounces, cooked	6,582 mcg RAE	Highly concentrated; consume in moderation
Baked Sweet Potato	Provitamin A (Beta-carotene)	1 medium	1,403 mcg RAE	Excellent and widely available plant source
Carrots	Provitamin A (Beta-carotene)	1 cup, raw	1,069 mcg RAE	Best absorbed when cooked and consumed with fat
Spinach	Provitamin A (Beta-carotene)	1 cup, cooked	943 mcg RAE	Cooking improves bioavailability
Milk	Preformed (Retinol)	1 cup, fortified	149 mcg RAE	Fortified options offer a reliable, consistent source
Egg	Preformed (Retinol)	1 large	75 mcg RAE	Provides a modest, yet bioavailable, amount

When to Consider Supplementation

For many, a balanced diet is enough to correct a mild deficiency. However, in more severe cases or for individuals with underlying health conditions, a healthcare provider may recommend vitamin A supplements.

The Importance of Medical Supervision

Vitamin A is fat-soluble, meaning it is stored in the liver and can become toxic if consumed in excess. Symptoms of toxicity can include headaches, dry skin, and liver damage. Therefore, it is crucial to consult a doctor before starting any supplement regimen.

Addressing Underlying Conditions

Some medical issues can impair vitamin A absorption, making supplementation more difficult. These include:

Chronic diarrhea
Celiac disease
Cystic fibrosis
Liver disorders

For these conditions, a doctor may prescribe a specific form of vitamin A or suggest alternative treatment plans. They will also determine the correct dosage, which varies depending on age, sex, and severity of the deficiency.

Optimizing Vitamin A Absorption

Simply consuming more vitamin A is not always enough. Enhancing your body's ability to absorb it is also key, especially for plant-based sources.

The Role of Fat

As a fat-soluble vitamin, vitamin A and its precursors are best absorbed when consumed with some amount of fat. For example, drizzling olive oil on a salad with carrots or cooking vegetables in butter can significantly improve absorption.

Correct Cooking Methods

Lightly cooking vegetables, such as steaming or sautéing, can increase the bioavailability of carotenoids. While heat can sometimes degrade certain vitamins, it also helps release carotenoids from plant cells, making them more accessible to the body.

Chewing Thoroughly

Proper chewing is the first step in digestion and nutrient absorption. Taking the time to chew food properly breaks it down more effectively, making it easier for the body to extract all the valuable vitamins and minerals it contains.

Conclusion: A Balanced Approach to Correcting Low Vitamin A

Addressing a low vitamin A level involves a multi-pronged approach centered on diet and medical advice. Recognizing the signs, like night blindness and skin issues, prompts action. The most sustainable and safest method for increasing levels is through a varied diet of whole foods, balancing animal-based sources (retinol) with colorful plant-based options (carotenoids). For those with more significant deficiencies or underlying absorption problems, professional medical guidance is essential to safely and effectively use supplements and avoid potential toxicity. By understanding your symptoms, adjusting your diet, and consulting a healthcare provider, you can restore healthy vitamin A levels and protect your overall well-being. For more detailed information on treatment protocols, the NCBI Bookshelf offers authoritative medical perspectives on vitamin A deficiency treatment.

Frequently Asked Questions

The fastest way to raise vitamin A levels is through medical-grade supplements, but this should only be done under a doctor's supervision due to the risk of toxicity. For a natural increase, focus on incorporating highly concentrated sources like liver, or provitamin A-rich foods like sweet potatoes and carrots, into your diet.

In its earliest stages, such as night blindness, visual problems caused by vitamin A deficiency are reversible with treatment. However, if the deficiency progresses to severe corneal damage and ulcers (keratomalacia), it can lead to permanent, irreversible blindness.

Beta-carotene, from plant sources, is a precursor that the body converts into active vitamin A (retinol). Retinol from animal sources is more readily absorbed. While beta-carotene is beneficial, the conversion rate can vary, making a balanced intake from both plant and animal sources, or a targeted supplement, more effective for addressing a deficiency.

The first noticeable sign of low vitamin A is often night blindness, which is a difficulty seeing in dim light or adapting to changes from bright to low light. Other early signs include dry skin and hair.

It is highly unlikely to develop vitamin A toxicity from consuming too many carrots or other plant-based sources. The body regulates the conversion of beta-carotene into vitamin A. High intake of carotenoids may temporarily turn the skin yellow (carotenosis), which is harmless and subsides when intake is reduced.

Preformed vitamin A, or retinol, is the active form found in animal products like meat, fish, and dairy. Provitamin A, such as beta-carotene, is a plant-based precursor that the body converts into retinol. Preformed vitamin A is more easily absorbed by the body than provitamin A.

Cooking methods can affect nutrient levels. Light cooking, like steaming or sautéing, can actually increase the bioavailability and absorption of carotenoids from vegetables. However, excessive, high-heat cooking can reduce the overall vitamin content.