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BEST VITAMIN A SUPPLEMENTS (RETINOL VS. BETACAROTENE)

Published: Aug 18, 2022Aug 16, 2022
Last Updated: Aug 18, 2022

Written by Heidi Moretti, MS, RD

Table of Contents
 * Vitamin A Supplement Delivery Formats
 * The Different Types of Vitamin A
 * How to Choose a Vitamin A Supplement
 * The Three Best Vitamin A Supplements
 * Vitamin A Supplements We Don’t Recommend
 * Potential Benefits of Vitamin A Supplementation
 * Potential Side Effects of Vitamin A Supplementation
 * Vitamin A Supplement FAQs
 * The Best Vitamin A Supplements: Final Thoughts

High-quality vitamin A supplements can help optimize an already-healthy immune
system, as well as improve eye health, skin health, gut health and more.
Unfortunately, most of the products on the market today are made from synthetic
vitamin A that is poorly absorbed by the body and which is therefore unlikely to
provide any of those benefits.

When choosing a vitamin A supplement, your goal should be to find one that is in
a natural and active form — in other words, something that is as close as
possible to how it would appear in nature.

In this article, I’ll outline the different types of vitamin A supplements
you’ll find when shopping and talk about the main criteria to look for when
choosing between products. I’ll also list the three best vitamin A supplements
based on their potential effectiveness, as well as a number of supplements you
want to stay away from. 


VITAMIN A SUPPLEMENT DELIVERY FORMATS

Vitamin A supplements come in many delivery formats. Here are the pros and cons
of each format on the market today. 

As a general rule, capsules are the best option, though softgels and liquid
drops may be high-quality products depending on what’s in them.

Given the number of options on the market within these three categories, there’s
no reason to choose any of the others mentioned below.

 * Capsules. Typically made from whole food sources of vitamin A, capsules are
   usually the best choice because they do not contain any inflammatory seed
   oils (such as vegetable oils), fillers or binders (like magnesium stearate). 
 * Softgels. Can be a good choice because they’re easily absorbed, but they
   often contain undesirable fillers like seed oils. Plus, most of these
   products are made with synthetic vitamin A. They usually do not contain any
   unhealthy binders, however. 
 * Liquid drops. Liquid drops feature a variety of types of vitamin A, but most
   of them use synthetic vitamin A. One advantage of this format is that it
   absorbs very well if you place it under your tongue. I recommend sticking
   with organic products that are made with coconut or MCT oil instead of
   vegetable oil.
 * Tablets. Can be made from whole food sources, synthetic vitamin A, or
   extracted vitamin A. It’s usually best to avoid vitamin A tablets because
   these products contain potentially unhealthy fillers like magnesium
   stearate. 
 * Gummies. Vitamin A gummies are usually combined with other synthetic
   nutrients like vitamin D, vitamin K, and/or B vitamins that your body absorbs
   poorly. Also, gummies contain many hidden sugars (like glucose syrup) and
   vegetable oils, so I recommend avoiding them. 
 * Sublingual. Designed to melt quickly under the tongue. Since the mouth is
   capable of absorbing vitamins readily, this is a great format to take if you
   want to assure the best-possible absorption. Unfortunately, while this format
   is convenient, it contains artificial sweeteners and fillers such as
   magnesium stearate, mannitol and citric acid. 



Here’s a comparison table for quick reference.

FormatEasily absorbed?Fillers and additivesDosage to get to 5,000 IU of vitamin
AContains natural vitamin A?CapsulesYesNone4-8 capsulesYesSoftgelsYesSeed
oils1-5 softgelsVariesLiquid dropsYesMCT oil, potassium sorbate, glycerin5-10
dropsNoTabletsNoMagnesium stearate, silicon dioxide, microcrystalline
cellulose1-6 tabletsVariesGummiesYesSugar, glucose syrup, natural flavors,
citric acid, seed oils2 gummiesNoSublingualYesMagnesium stearate, mannitol,
citric acid1 tabletYes


THE DIFFERENT TYPES OF VITAMIN A

There are several types of vitamin A to choose from. 


PREFORMED VITAMIN A (RETINOL)

Whole-food vitamin A (retinol) comes from natural sources such as beef liver and
cod liver. This is the best type of vitamin A because it contains other
nutrients, including fatty acids, that enhance the vitamin’s absorbability and
effectiveness. 

Note that beta carotene supplements, while natural, are not actually vitamin A.
Rather, these contain provitamin A that the body has to convert to vitamin A
first.

That conversion process dramatically limits the bioavailability of the resulting
vitamin A.


BETA CAROTENE (PROVITAMIN A)

Provitamin A isn’t as effective as active vitamin A because it requires five
metabolic steps to become active in the body, and various genes that control the
metabolism of provitamin A can make this process very inefficient. 

While it’s true some forms of provitamin A (such as beta carotene, lutein and
zeaxanthin) can have protective effects in the eyes — especially with regard to
conditions like macular degeneration — this protective effect isn’t because of
the vitamin A itself, but rather because beta carotene, lutein and zeaxanthin
are antioxidants. 


EXTRACTED VITAMIN A

Natural vitamin A extract — in the form of retinol — can be found as purified
vitamin A in supplements, but it is challenging to locate. 

Most often, vitamin A extracts are synthetic and found as retinyl palmitate or
retinyl acetate. 

Natural vitamin A as retinol is healthier for the skin than retinyl palmitate or
retinyl acetate, according to research.  


SYNTHETIC VITAMIN A

Synthetic vitamin A is also known as retinyl palmitate or retinyl acetate. This
is a common ingredient in many multivitamins and vitamin A supplements. While
it’s easier for the body to use than beta carotene, it requires more steps to
become active in the body compared to extracted vitamin A/natural retinol. 




HOW TO CHOOSE A VITAMIN A SUPPLEMENT

When choosing a vitamin A supplement, you should keep the following features in
mind.



 * Type of vitamin A contained in the supplement. Not all forms of vitamin A are
   equal. You should choose vitamin A as retinol if possible. Research shows
   that synthetic vitamin A (retinyl palmitate or retinyl acetate) and beta
   carotene are less effective.
 * Dosage. A good rule of thumb to use when supplementing with vitamin A is that
   you should aim for levels around 50-100% of the Recommended Daily Intake
   (RDI), or 1,500-3,000 IU per day. However, there are health conditions that
   may require more or less than that. For example, women with heavy periods,
   people with compromised immunity, vegetarians and people with digestive
   issues may need more vitamin A. 
 * Additional ingredients. Avoid vitamin A products with added fillers or
   preservatives, such as magnesium stearate, artificial sweeteners and soybean
   oil.
 * Allergens and/or dietary incompatibility. Some vitamin A products contain
   common allergens like soy lecithin, gluten and corn. Additionally, gelatin
   capsules are derived from animal cartilage and collagen, so while gelatin
   isn’t considered an allergen it may not be compatible with plant-based
   diets. 
 * Natural preservatives. These prevent oxidation and the formation of free
   radicals and are therefore not something you need to watch out for. Examples
   of natural products commonly found in vitamin A supplements can include
   natural vitamin E and rosemary extracts. Natural vitamin E is listed as such,
   or is often labeled as d-alpha tocopherol. 


THE THREE BEST VITAMIN A SUPPLEMENTS

The best vitamin A supplements are freeze-dried beef liver, cod liver oil and
vitamin A drops. 


1. FREEZE-DRIED BEEF LIVER

MK Supplements Grass-Fed Beef Liver.


Freeze-dried beef liver is nature’s perfect, natural source of vitamin A. The
freeze-drying process helps to retain and preserve the nutrients within the
liver (as opposed to harsher processing methods that utilize chemicals or
extreme heat). 

Typically, beef liver supplements contain around 50-100% of the recommended
daily value of vitamin A per serving. 

Pros

 * Contains all-natural vitamin A and also has fatty acids that enhance the
   effectiveness of vitamin A.
 * Contains joint-healing and skin-healing compounds like hyaluronic acid,
   glucosamine and collagen.
 * Free from dairy and major allergens.



Cons

 * You must take multiple capsules per day to obtain enough vitamin A.
 * People with hemochromatosis, or iron overload syndrome, should avoid using
   freeze-dried beef liver.

As a potent source of vitamin A (retinol), beef liver provides protection for
the body by reducing free radicals and supporting healthy energy, and is helpful
for a healthy liver as well. In fact, beef liver contains more vitamin A than
almost any food on the planet, short of seal liver or polar bear liver. 

Research even shows that taking a natural form of vitamin A like liver enhances
the bioavailability of iron. So, beef liver really is the perfect delivery
system for these nutrients because it contains high amounts of both iron and
vitamin A. 

On a personal note, since I’ve been taking freeze-dried beef liver regularly, my
lab results are the best they’ve ever been. This includes my liver function
tests. 

 * Our top pick: MK Supplements Beef Liver (our own small-batch brand).
 * More options: Ancestral Supplements Beef Liver*, Enviromedica Beef Liver*,
   and Perfect Supplements Desiccated Liver.
 * Learn more: Read Michael’s article about why eating organ meat is beneficial
   and check out his list of the best beef liver supplements to find even more
   product recommendations.


2. COD LIVER OIL

Vital Nutrients – Ultra Pure Cod Liver Oil.


Cod liver oil is naturally high in vitamin A, vitamin D and omega-3 fatty acids.
However, quality can be an issue, so you have to choose carefully when buying
cod liver oil supplements. 

Interestingly, vitamin A and omega-3 fatty acids enhance each other’s
effectiveness in the body.

Pros

 * Cod liver is naturally very high in vitamin A, as well as omega 3-fatty acids
   that are highly absorbable.
 * It’s easy to find cod liver oil that is free of major allergens.
 * You usually don’t need to take many pills to get a good dose of vitamin A. 



Cons

 * Many cod liver oil products remove some of the natural vitamin A, so it loses
   its effectiveness. 
 * Cod liver oil is easily oxidized, which can make it rancid, even among
   trusted brands.
 * Synthetic vitamin A is often added to cod liver capsules. 



Like freeze-dried beef liver, cod liver oil is a natural vitamin A supplement.
However, it can be fraught with issues due to rancidity — a condition that
occurs when the polyunsaturated fatty acids (PUFAs) in the oil break apart
(oxidize) due to exposure to air, heat or sunlight. When that happens, the PUFAs
can cause inflammation, thus negatively impacting your metabolic health.

A couple things you can do to assure that your cod liver oil is high-quality
include buying smaller bottles (so you use up the oil faster and reduce its
exposure to air, heat and sunlight) and making sure that you’re not approaching
the expiration date on the bottle when taking the supplement.  

Also, make sure to refrigerate your cod liver oil to help reduce the chances
that it will become rancid. 

When you take cod liver oil supplements, the expectation is to get a pure marine
cod liver oil that is fresh and unadulterated. In reality, this can prove
somewhat difficult. Some cod liver products are so purified that they remove any
natural vitamin A.

Unfortunately, the only reliable way to determine the processing method used for
a particular supplement is to ask the manufacturer if they utilized high heat,
solvents or chemicals during production.

Still, cod liver oil can be a valuable source of vitamin A and omega-3 fatty
acids in your diet, so here are a few carefully selected top cod liver oil
picks. 

 * Our top pick: Vital Nutrients Ultra Pure Cod Liver Oil.
 * More options: Standard Process Cod Liver Oil Soft Gels and Jigsaw Health
   Alaskan Cod Liver Oil Softgels.
 * Learn more: For more information about the benefits of cod liver oil, read my
   article about how to choose between cod liver oil vs fish oil. 


3. LIQUID VITAMIN A DROPS

MaryRuth’s USDA Organic Vitamin A Liquid Drops.


Liquid vitamin A drops are harder to find than capsules. However, they’re less
likely to have additives or fillers, so they can be worth the extra effort to
find — particularly for people on a plant-based diet who aren’t willing to use
beef liver or cod oil.

Pros

 * Relatively inexpensive.
 * No pills are needed. 
 * Usually free of extra additives or preservatives.



Cons

 * Liquid vitamin A is typically made from synthetic retinyl palmitate.  
 * Many people dislike the taste of liquid vitamin A.
 * Doesn’t contain nutrient cofactors like freeze-dried beef liver does.

If you’re looking for a vitamin A supplement that isn’t in pill form, liquid
vitamin A drops are a reasonable option. Additionally, when taking vitamin A
drops, you usually only need a small serving size (a major plus considering
their famously bad taste). They also happen to be the most economical way to get
extra vitamin A into your diet. 

However, liquid vitamin A is usually made synthetically. And unlike freeze-dried
liver capsules or cod liver oil, it doesn’t contain any other nutrient cofactors
such as vitamin D, omega-3 fats or B vitamins. So if you choose to take liquid
vitamin A, you should make sure to also get enough of these other nutrients.

 * Our top pick: MaryRuth’s USDA Organic Vitamin A Liquid Drops.
 * More options: Why Not Natural Vitamin A Drops.
 * Learn more: Read Weston Price’s “Vitamin A-mazing” article to learn about how
   vitamin A helps with almost every aspect of health. 


VITAMIN A SUPPLEMENTS WE DON’T RECOMMEND


BETA CAROTENE-BASED VITAMIN A SUPPLEMENTS

Betacarotene from veggies isn’t an ideal source of vitamin A.


It’s a common misconception that fruits and vegetables are a good source of
vitamin A.  

Plants do not contain vitamin A at all, but rather carotenoids (such as beta
carotene) that are  precursors to vitamin A. This means that beta carotene and
other carotenoids have the potential to turn into vitamin A, but may not do so
in the body because they are also used for other purposes.

For example, beta carotene has its own antioxidant effects in cells and the body
uses it to protect from free radicals during exercise. However, this means that
beta-carotene may get used up before it turns into vitamin A in the body.  

Not only that, a large percentage of people do not metabolize beta carotene
well, due to numerous genetic variations. 

So, using beta carotene isn’t as effective as natural vitamin A from liver
sources.


SUBLINGUAL VITAMIN A AND VITAMIN A GUMMIES

Most gummies are full of sugar, vegetable oils and other unhealthy ingredients.


While sublingual vitamin A and vitamin A gummies may taste delicious because
they’re sweet, they have more fillers, processed ingredients, and additives than
the products we recommend in this post. For this reason, it’s best to stick with
freeze-dried beef liver, cod liver oil and vitamin A drops.


POTENTIAL BENEFITS OF VITAMIN A SUPPLEMENTATION

There are many potential benefits of vitamin A supplementation.

 * Vitamin A is critical in maintaining a healthy immune system. This is because
   vitamin A helps to build a strong gut lining and respiratory tract lining.
   This critical nutrient is also essential for both innate and adaptive immune
   function. Simply put, vitamin A is one of the most critical tools that your
   body has to help fight infections. 
 * One common benefit is improved health of the skin, hair and nails. For
   example, people may experience less acne, less dry skin, and less dry eyes
   when using these products. As an antioxidant and potent nutrient, vitamin A
   protects the skin because it fights free radicals and helps make the skin a
   more protective barrier. In fact, vitamin A deficiency is linked to increased
   risk of skin infections and inflammatory skin conditions. 
 * Eye health also requires plenty of vitamin A. This is because your eyes need
   vitamin A to protect against free radicals. Not only that, vitamin A as
   retinol works better than beta carotene in improving night vision, which
   helps you to see well in the dark. Research shows that vitamin A is
   beneficial in helping nourish the eye and reduces the risk of age-related
   macular degeneration. 
 * While research is still early, vitamin A deficiency may increase the growth
   of fat cells, leading to increased weight gain and obesity risk. 
 * Vitamin A likely helps to increase the health of the gut microbiome and the
   health of the skin microbiome.
 * Using vitamin A supplements can help reduce the risk of heavy menstrual
   periods and is used to treat heavy periods. 


POTENTIAL SIDE EFFECTS OF VITAMIN A SUPPLEMENTATION

It is possible to get too much vitamin A, which results in vitamin A toxicity.
However, vitamin A toxicity is extremely rare, with only 10 cases per year on
average.  

To avoid excess vitamin A, aim to get around 10,000 IU per day of vitamin A or
less from supplements and make sure to take it with nutrient cofactors. Some
research even shows that daily doses of vitamin A at a level of 25,000 IU per
day is safe.

By getting enough vitamin D and other nutrients, you reduce your risk of too
much vitamin A. The best way to do this is to eat nutrient-rich foods like beef
liver and supplement vitamin A as needed.




VITAMIN A SUPPLEMENT FAQS

How do you know if you’re getting enough vitamin A through your diet?

It’s relatively difficult to tell if your body has enough vitamin A. You can’t
effectively measure blood levels of vitamin A because many factors can make
these blood tests inaccurate. So, the only way to really know if you’re getting
enough vitamin A is to focus on eating close to the recommended daily intake
(10,000 IU per day) from foods that are rich in vitamin A — or by taking vitamin
A supplements.

What causes vitamin A levels to be low?

There are many reasons why your body may not be getting enough vitamin A. For
example, if you have any digestive issues, you may not be absorbing vitamin A
well. Common digestive issues include gallbladder problems, liver problems,
leaky gut or inflammatory bowel diseases.

Even if you have a healthy digestive tract, vitamin A is difficult to absorb. A
high fiber diet also binds vitamin A, making it unable to absorb all of the
vitamin A from your foods.

Other factors that can lead to low vitamin A levels include:

– Being on a high protein diet (or drinking a lot of protein shakes). This is
because the more protein you eat, the more vitamin A your body needs. 

– Taking vitamin D supplements. Both vitamin D and vitamin A use the same
receptors in the body, so if you get too much vitamin D, it can crowd out
vitamin A in your cells.

– Consuming a diet that’s high in omega-6, as most Americans do. High intake of
omega-6 fats increase oxidative stress in the body, so it likely increases your
vitamin A needs. 

What are the best dietary sources of vitamin A?

Beef liver and other types of liver, such as chicken liver, are the best sources
of vitamin A among foods that are readily available today. As a reference, two
ounces of fresh beef liver contains about 100% of your daily vitamin A needs.

Other foods that have a moderate amount of vitamin A are wild-caught salmon,
pastured eggs, mackerel, 100% grass-fed butter and cheese.

How long do you have to take vitamin A supplements to notice the effects?

Based on my clinical experience, taking vitamin A supplements tends to work
fairly quickly for most people. You may notice a difference within a week to a
month. However, this also depends on the health of your digestive tract, the
foods in your diet, and how deficient you are when you start taking it.

Personally, I noticed within a month that my body felt better from taking a good
vitamin A supplement like beef liver.

Can you supplement with vitamin A during pregnancy?

Yes. Vitamin A is a nutrient that is essential for growth and development, so
vitamin A supplements in moderate doses are safe for pregnant women. 

Because beef liver is the most nutritious food out there, with over 25 vitamins
and minerals in it, you can safely use freeze-dried liver supplements when
you’re pregnant. Humans have eaten liver as part of ancestral diets forever. 

Just make sure to stick to a 1 to 2 ounce serving of liver per day, or 3 to 6
grams of a freeze-dried liver supplement if you’re pregnant to avoid getting too
much vitamin A. And make sure you’re getting enough vitamin D as well.  

You should also make sure you check with your healthcare provider before adding
any supplements beyond your prenatal vitamin when you’re pregnant. 


THE BEST VITAMIN A SUPPLEMENTS: FINAL THOUGHTS

Not all Vitamin A supplements are created equal.


There are many reasons to consider adding a vitamin A supplement into your diet,
including immune health, antioxidant benefits, skin health and eye health.

And many people are deficient in vitamin A without knowing it — especially if
they have digestive issues, are vegetarian, take fiber supplements, or follow a
high-protein diet. 

To get the best vitamin A supplements, look for freeze-dried beef liver, cod
liver oil and vitamin A drops. As a rule, vitamin A capsules are the ideal
option, though softgels and drops may be useful in certain cases. 

But keep one thing in mind: dietary supplements — no matter how high quality
they are — cannot fix an unhealthy diet or lifestyle. These products should be
used to optimize your well-being, not to try to cover for poor dietary choices.
It’s always best to get the vitamins and minerals your body needs from whole
food sources (with organ meat being the best possible choice.)

Heidi Moretti, MS, RD

Heidi graduated with a Master’s of Science in Nutritional Sciences from the
University of Washington. She is a registered dietitian with decades of
experience in healing patients through functional nutrition.

www.thehealthyrd.com/



Medical Disclaimer

The information shared on this blog is for educational purposes only, is not a
substitute for the advice of medical doctors or registered dieticians (which we
are not) and should not be used to prevent, diagnose, or treat any condition.
Consult with a physician before starting a fitness regimen, adding supplements
to your diet, or making other changes that may affect your medications,
treatment plan or overall health. MichaelKummer.com and its owner MK Media
Group, LLC are not liable for how you use and implement the information shared
here, which is based on the opinions of the authors formed after engaging in
personal use and research. We recommend products, services, or programs and are
sometimes compensated for doing so as affiliates. Please read our Terms and
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