Vitamin A for Skin Health Enhancement
Topical and prescription retinoids clearly improve skin; oral vitamin A supplements do not have the same evidence and are riskier.
Overview
Verdict
How It Works
Dosing & Protocol
Typical dose
- Recommended dose
- 700-900 mcg RAE/day orally meets requirements; topical retinoids are the evidence-based route for skin
- Expected timeframe
- 12 weeks for topical
Protocol
- form
- Topical tretinoin, adapalene or retinol for skin; oral beta-carotene is the safer supplemental form where dietary intake is low
- duration
- 12 weeks minimum for topical retinoid effects on texture; 6 months for photoageing
- co factor
- Evidence is mixed for oral and strong for topical. Retinoic acid regulates keratinocyte differentiation and stimulates dermal collagen synthesis, and topical retinoids have robust randomised evidence for acne, photoageing, fine wrinkles and pigmentation - tretinoin is one of the best-evidenced dermatological treatments there is. Oral vitamin A supplementation in replete people has not been shown to improve skin appearance, and correcting deficiency resolves the associated dry, rough follicular hyperkeratosis but does nothing beyond that.
- titration
- Topically, start with two or three nights a week and build to nightly as tolerated. Orally, never exceed 3,000 mcg RAE/day (10,000 IU) of preformed vitamin A
- starting dose
- Meet the RDA - 900 mcg RAE/day for men, 700 mcg RAE/day for women - from food. For skin specifically, use a topical retinoid rather than oral vitamin A
Evidence
What the studies say
No studies are yet linked to both Vitamin A and Skin Health Enhancement.
Safety
Caveats
Route matters enormously: topical retinoids work, oral vitamin A in replete people does not, and oral is where the toxicity is. Preformed vitamin A above 3,000 mcg RAE (10,000 IU) daily is teratogenic and causes birth defects, so women who may become pregnant must stay near the RDA and avoid liver; topical tretinoin is also generally avoided in pregnancy, while oral isotretinoin and acitretin are absolutely contraindicated with mandatory pregnancy prevention programmes. Chronic oral excess causes hypervitaminosis A - headache, raised intracranial pressure, hair loss which is often the presenting complaint in people taking it for skin, dry cracked skin, bone pain, reduced bone density and liver damage. Supplemental beta-carotene increased lung cancer in smokers in ATBC and CARET, and high beta-carotene intake causes harmless orange skin discolouration. Topical retinoids increase photosensitivity, so daily broad-spectrum sunscreen is essential - and sunscreen itself does more for skin ageing than any supplement. New or changing skin lesions need dermatological assessment.
Less likely to help if
Medical Disclaimer
The information provided on this website is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or before starting any supplement regimen.
Individual results may vary. The statements on this website have not been evaluated by the Food and Drug Administration. Products and information are not intended to diagnose, treat, cure, or prevent any disease.