Benefits Of Vitamin A For Skin And How Much You Need

What Is Vitamin A?

Vitamin A has an integral role to play in the overall skin health of an individual. When an individual consumes Vitamin A, the liver converts it to retinol. Primarily, there are two types of vitamin A, the preformed version, retinoids, and the preformed version, carotenoids. Cartenoids are loaded with ant-oxidants and help tackle cell damage, premature aging, and several other skin diseases (2).

When vitamin A is topically applied to the skin, the same is absorbed and the skin ceases to be overly dry. That is because retinol is a key ingredient that fosters the production of new skin cells (3). Prolonged decrease in vitamin A results in papules forming on the skin, leading to conditions like follicular hyperkeratosis (excess keratin in the hair follicles on the skin) (3).

Topical retinoids are also effective in treating oily skin conditions, such as pimples and acne (4). Retinol, a derivative of vitamin A, also helps stimulate the collagen production in the body. This way, it helps reduce the appearance of fine lines and wrinkles (5).

Now that you understand what vitamin A is, let us explore how it can benefit your skin.

Benefits Of Vitamin A For Your Skin

1. May Slow Down The Signs Of Aging

Vitamin A can be applied topically on the skin. You can also incorporate it into your diet. It is a potent antioxidant that supports collagen production and helps reduce fine lines, wrinkles, and saggy skin (that could be caused due to collagen damage).
Prolonged UV exposure is one major cause for this. The carotenoids have antioxidant properties (2). These may help reduce the premature signs of aging.

2. May Protect Against Infection

The skin is the first line of defense against pollutants, bacteria, and several other infections. Vitamin A promotes the production of new skin cells and strengthens the skin. This way, it is thought to fight any skin infections. However, more information is warranted in this regard.

3. May Even The Skin Tone

Anecdotal evidence suggests that using vitamin A lotion on skin can even its tone. The lotion may help improve skin cell turnover. It may help shed the damaged and pigmented skin surface. Healthier skin cells are formed that give boost the natural radiance. More research is warranted to further understand this specific property of vitamin A.

4. Boosts Natural Skin Pigmentation

Retinoic acid (a metabolite of vitamin A) regulates the pigments in the skin and helps keep the skin smooth. It also promotes wound healing (6). Lack of vitamin A results in the depletion of retinoic acid may cause dry and itchy skin. Regular consumption or application of vitamin A leads to an ample supply of retinoic acid, leaving the skin fresh and moist.

Vitamin A helps shed the unwanted pigmented skin. The retinoids in the skin block certain enzymes needed for melanin production (7). Melanin tends to darken the skin.

5. May Help In Reducing Hyperpigmentation

Vitamin A is an essential nutrient that promotes skin renewal and regulates melanin production, fostering a more even skin tone (7). Retinoids, derivatives of vitamin A, effectively target dark spots by stimulating collagen production. It may also promote cell turnover and inhibit melanin production to help lighten the spots and even out your skin tone (8).

6. May Help Reduce Acne

Retinoic acid is a major constituent of Isotretinoin, a drug used to treat acne (9). This drug also helps with sebum regulation, which is one reason vitamin A is also thought to help treat acne. However, the direct role of vitamin A in acne treatment is yet to be studied.

Kristina, a YouTuber, shares her journey with taking vitamin A supplements. She says, “It’s super easy, but it has changed my skin in a matter of just two weeks (i).”

7. May Help With Wound Healing

Vitamin A may repair the skin from everyday damage. It regulates the cellular regeneration metabolism of the skin’s deeper layers and leaves your skin feeling supple. The vitamin A also boosts the growth of skin cells, fibroblasts, and other skin tissues. It even boosts collagen synthesis (10).

Compounds like retinol, retinal, and retinoic acid are derivatives of vitamin A and play an integral role in the growth of skin cells (3). When the body is deprived of Vitamin A, the skin weakens and is more prone to wounds.

Pro Tip

Create a healing balm by mixing vitamin A-rich ingredients like mashed avocado and shea butter, and apply it to minor wounds or cuts to soothe the irritation.

8. May Protect Against Sun Damage

Vitamin A absorbs certain ultraviolet radiation and has a photoprotective action on the skin. The vitamin is the parent compound of retinyl esters. Retinyl esters work on the epidermis and absorb ultraviolet radiation (12). This helps protect the human skin against sun damage.

The antioxidant properties of vitamin A also squelch the free radicals on the skin and reduce its sensitivity to solar rays. As a result, you will have a visible reduction in sun-induced pigmentation, redness, and itchiness (3).

Now that you know how your skin stands to benefit from vitamin A, it is time to understand how you can procure this nutrient.

• Some of the richest sources of vitamin A include (13):
• Eggs
• Fortified milk
• Fortified breakfast cereal
• Orange and yellow fruits and veggies
• Dark green leafy vegetables like spinach and broccoli (sources of beta-carotene)

Yellow fruits, such as apricots, papaya, or mango add beta-carotene to your diet. The body then converts it to retinol. Red vegetables, such as carrots and red peppers, are other good sources of beta-carotene.

Pro Tip

Create a refreshing smoothie using vitamin A-packed ingredients to start your day in a nourishing way, or have it as a pre-workout drink.

How Much Vitamin A Do You Need?

An average adult male in the age group of 16 to 64 years needs 600 to 900 µg of Vitamin A daily. Women would need about 600 to 700 µg a day (14). For people who consume a balanced meal, their daily vitamin A requirement can be met through their diet.

Donna Kay Parrish, a licensed esthetician says, “Vitamin A is great for the body. Consult a physician before applying a topical Vitamin A if pregnant or breastfeeding because your prenatal vitamins also contain vitamin A.”

You must realize that vitamin A must be consumed in the quantities mentioned above. Excess intake can cause certain side effects.

Risks And Side Effects Of Using Vitamin A For Skin

If you are considering vitamin A pills for the skin, you must be cautious. Daily dosage exceeding 10,000 IU can be dangerous for your health (15). One may experience bone thinning, headache, nausea, and even liver damage. Check with your doctor for the dosage ideal for you.

Vitamin A supplements may react with prescription retinoids, hepatoxic drugs, anticoagulants, and cancer drugs such as bexarotene. More research is warranted in this regard. But if you are on any of these medications, consult your doctor before taking vitamin A supplements. There is inadequate information on the safety of vitamin A supplements for pregnant or breastfeeding women. Stay safe and avoid use.
Vitamin A oil may cause possible irritation on the skin. To minimize this side effect, you can consider using vitamin A oil with low retinoid concentration every alternate day. Avoid abrasive substances like scrubs, astringents, and peel-offs. Products containing benzoyl peroxide or salicylic acid must also be avoided. If possible, avoid overexposure to the wind, sunlight, or extremely cold conditions in the initial days of using retinoid creams or oils. As your skin gets accustomed, you can increase the frequency of usage or the retinoid percentage in the product.

Summing It Up

Frequently Asked Questions

How long does vitamin A take to work on the skin?

It will take at least three months of consistent application of vitamin A to observe any notable improvement in your skin, and up to a year for the complete results to take effect.

Vitamin A or C: which is better for the skin?

It depends on what goals you have for your skin. For example, while retinol (vitamin A) is frequently regarded as the finest in its class for wrinkles and fine lines, vitamin C is best known for its ability to brighten and improve hyperpigmentation.

Does vitamin A exfoliate skin?

Yes, vitamin A works as an exfoliator, enhancing the tone and texture of the skin’s surface.

Is vitamin A deficiency common?

Vitamin A deficiency is less common in developed countries due to varied diets. However, it persists in some populations worldwide, particularly in underdeveloped regions where access to diverse foods is limited, leading to potential health issues.

Watch the following video to discover the incredible benefits of vitamin A in enhancing your skincare routine. This video shares an expert’s opinion on how vitamin A contributes to skin health and the effectiveness of various skincare products.

Personal Experience: Source

(i) HOW I CLEARED MY SKIN IN 30 DAYS *naturally*
https://www.youtube.com/watch?v=BWRh6SV32nE

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Donna Kay ParrishLicensed Esthetician

     

Donna Kay Parrish is a licensed esthetician and an oncology certified reiki practitioner based out of Oxford, North Carolina. She worked as an operating room radiologic technologist at a Level I trauma center for 18 years before opening her own practice full time in esthetics. Donna focuses on results-based skin care that is customized to cater to the specific needs...more

Arshiya SyedaSenior Editor

 

Arshiya Syeda is a senior editor at StyleCraze with 7 years of experience. Prior to that, she was a content writer and combined her writing and research skills to write over 200 high-performing articles on hairstyles, hair care, and skin care. She holds a bachelor's degree in literature and psychology from Osmania University, Hyderabad, and a post-graduate diploma in psychological...more

Ramona SinhaEditor

Ramona is an editor at StyleCraze with 11 years of experience in writing and editing. She has authored over 200 articles on skin and hair care. She graduated from the University of Calcutta, West Bengal, and did her post-graduation from the University of Kalyani, West Bengal. She also did a certificate course in dermatology offered by the Novosibirsk State University...more

Swathi ESenior Beauty & Lifestyle Writer

Swathi has a postgraduate degree in English literature from The English And Foreign Languages University, Hyderabad, and over three years of experience in writing on beauty, health, and lifestyle. She also has a diploma in English journalism from the Indian Institute of Mass Communication, Kottayam, and is a certified skincare coach. Her interest in staying updated on beauty and lifestyle...more