Vitamin A

Vitamin A is a fat-soluble vitamin. Your body needs some fat in the meal to absorb it, and it stores what it does not use straight away, mostly in the liver. That storage is why vitamin A behaves differently from the water-soluble options in our wider range of vitamins: more is not better, and the total from food plus supplements is what counts. Approved claims state that vitamin A contributes to the maintenance of normal vision, normal skin and normal mucous membranes, to normal iron metabolism and to the normal function of the immune system.

Retinol and beta-carotene behave differently

Supplements use two families of vitamin A. Preformed vitamin A, such as retinyl palmitate or retinyl acetate, is already in the active form. Beta-carotene comes from plants and your body converts it into vitamin A only as it needs it. Roughly 2 mcg of supplemental beta-carotene yields 1 mcg of retinol, and how well people convert varies.

• Retinyl palmitate or acetate: a predictable dose that counts in full towards the daily limit.
• Beta-carotene: plant-based and self-regulating, with no upper limit set. Very high intakes can tint the skin orange, which fades again.
• Cod liver oil: vitamin A alongside omega-3, but the vitamin A content is often high, so read the label.

If you smoke, official guidance advises against high-dose beta-carotene supplements.

Dose logic and the UK ceiling

The UK reference intake for adults is 700 mcg a day for men and 600 mcg for women. The NHS advises keeping the total from food and supplements below 1,500 mcg a day. A product at 800 mcg, which is 100% of the daily reference value, leaves you room. A 5,000 IU capsule leaves almost none, especially next to a daily multivitamin or a fish liver oil. Add up the labels before you add a second source.

How we select vitamin A at BONO

With vitamin A, the form and the dose matter more than the number on the front of the pack. We stock retinyl palmitate and retinyl acetate because they are stable and ready for the body to use, and beta-carotene for anyone who prefers a plant source. We favour oil-based softgels and drops, since vitamin A needs fat to be absorbed. We keep single doses at or near the 800 mcg reference level, so a multivitamin still fits in your routine. Every product passes our compliance team, we test in house, and independent labs spot-check batches. You can read how we select brands.

Who it suits, and what to expect

A separate vitamin A supplement makes most sense if you eat little dairy, eggs, oily fish, or orange and dark green vegetables. It also suits vegans who want beta-carotene rather than an animal-derived retinol. Take it with a meal that contains some fat, the same habit that helps with drops and capsules with vitamin D3. Because your body stores vitamin A, you will not feel a quick effect. The value is a steady, adequate intake over months, not a noticeable daily lift. If you eat liver every week, you probably do not need a supplement at all.