10XP
Lowers infection deaths in children who are deficient; little evidence of benefit for healthy adults.
Vitamin A
Vitamin A is a fat-soluble vitamin found in liver, dairy, and orange-colored vegetables.
Often taken withZinc, Vitamin D
Evidence-backed benefits
How Vitamin A can help, goal by goal, with the studies behind each score.
How to read XP
Each score is for this supplement and that specific goal, not a general rating.
XP combines how reliable the research is with how much difference it usually makes. Higher means stronger evidence for that supplement and that goal.
Limited<15 XPModest15–27 XPModerate28–44 XPReliable45–69 XPHigh70+ XP
Dosage
What studies commonly use for Vitamin A, and how it is usually taken.
Usual dose
700–900 mcg RAE per day
700–900 mcg RAE/day (2,300–3,000 IU/day) for RDA nutritional maintenance
How to take it
- With a fat-containing meal
See study range
700–1,500 mcg RAE/day (UL for preformed vitamin A is 3,000 mcg RAE / 10,000 IU/day)
Your journey
Immune Resilience comes first (week 4 → month 3); Immune Resilience takes longest (week 4 → month 3). An estimate from the studies' timelines, not a promise: everyone responds differently.
From the first noticeable effect to roughly full strength. Colour follows the XP tier of each benefit.
Make it a habit
These gains come from steady use, not a single dose. Keep Vitamin A in your routine for about month 3 before you judge it.
Safety
What to know before you take Vitamin A.
Safety rating
Check first
Serious risks are possible.
- Birth defects in pregnancyHigh doses can seriously harm an unborn baby.
- Liver damage and bone lossVitamin A builds up, so stay within the label dose.
- Lung cancer risk for smokersSeen with beta-carotene supplements.
General information, not medical advice. If you are pregnant, take medication or have a health condition, check with a doctor or pharmacist first.
Common pairings
Supplements and habits often combined with Vitamin A.
Build a stack around your goals.
Choose what you want to improve and see which supplements and protocols have the strongest research behind them.
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