Vitamin A is an essential nutrient. The fat-soluble vitamin has many important tasks in the body. Among other things, it is indispensable for the visual process. In addition, the vitamin, also known as retinol, makes a decisive contribution to the maintenance of normal skin. Because of this property, it is now also a popular ingredient in skin care products, which are supposed to help against wrinkles or acne, for example.
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Vitamin A for the skin at a glance
- Vitamin A refers to a group of substances, including retinol, as well as precursors like provitamin A and beta-carotene.
- Creams and serums with vitamin A are often used to combat signs of skin aging and treat acne.
- Skin care products may contain retinol, its precursors, or retinoic acid (a retinoid).
- A lack of vitamin A can lead to skin issues such as dryness and flakiness, among other symptoms.
- Products with high retinol content can irritate sensitive skin.
Is vitamin A the same as retinol?
In the case of Vitamin A is a collective name for several substances, all of which have a similar effect. These include, in particular, retinol and various chemical compounds of retinol. Apart from that, carotenoids contained in plant foods such as beta-carotene are also included. The body can convert this into vitamin A.
What does the body need retinol for?
Retinol has various functions in the body. Among other things, it contributes to the normal maintenance of vision . Apart from that, the fat-soluble vitamin also important for, for example:
- healthy iron metabolism,
- proper immune system function,
- maintaining healthy mucous membranes, and
- cell differentiation.
What does vitamin A do to the skin?
retinol also contributes to the normal maintenance of the skin . This applies not only to the consumption of foods containing vitamin A, but also to creams, serums and other skin care products that contain retinol as an active ingredient.
The vitamin is known for its ability to combat signs of skin aging. It supports the formation of new skin cells and promotes skin regeneration, leading to smoother and clearer skin. As an antioxidant, it also protects the body’s cells from oxidative stress.
Retinol as an anti-aging ingredient
Retinol indirectly boosts collagen production by stimulating enzymes required for its formation. Collagen, a key structural protein, helps maintain skin elasticity and reduces the appearance of wrinkles.
Retinol as an active ingredient against acne
Retinol is not only said to counteract skin aging, but also against acne. For this purpose, tablets or ointments with a high dose of retinol are used. Because high-dose retinol can cause malformations in unborn babies, it must not be used in pregnant women.
What retinol is in care products?
Skin care products can contain different forms of retinol. These include, in particular:
- Retinol esters: These are precursors of retinol that need to be converted into retinol by the skin. They are gentle and commonly used in everyday cosmetics and nourishing creams.
- Retinol: Pure retinol is often found in serums or oils. Once absorbed, the body converts it into retinal and retinoic acid. It is more potent than retinol esters but can cause irritation at higher concentrations.
- Retinoic acid: Also known as tretinoin, retinoic acid is highly effective but causes significant skin irritation when applied externally. It is used in anti-acne medications rather than cosmetics.
How high is the vitamin A requirement?
Vitamin A requirements depend on age and gender. According to the German Society for Nutrition (DGE):
- Adult men need 800–850 micrograms daily.
- Adult women require 700 micrograms daily, though this increases during pregnancy and breastfeeding.1
How does vitamin A deficiency become noticeable?
Since vitamin A is a fat-soluble vitamin, the body can store it in the liver, among other places. It can take about a year for the body’s own stores to be empty in adults. Accordingly, a lack of supply of retinol is often not noticeable for a very long time.
A persistent vitamin A deficiency can manifest itself with numerous symptoms . Among other things, it affects the immune system and the eyes. In children, growth disorders can also occur if they are not sufficiently supplied with vitamin A.
The typical symptoms of a permanent vitamin A deficiency include, for example:
- deteriorating eyesight at dusk up to night blindness,
- complete loss of vision,
- thickened cornea and conjunctiva,
- keratinization of the mucous membranes and
- increased susceptibility to infections.
Skin problems caused by vitamin A deficiency
Due to its importance for maintaining a normal complexion, a vitamin A deficiency can also be noticeable through skin problems. Possible skin symptoms include dry skin, flaking and keratinization of the skin.
Causes and treatment of deficiency symptoms
In industrialized countries, vitamin A deficiency can usually be traced back to a health problem . Diseases such as Crohn’s disease and exocrine pancreatic insufficiency, for example, can lead to the body not being able to properly absorb or metabolize vitamin A from food.
To counteract the deficiency, high-dose vitamin A preparations are used. After a few days, the dose is reduced. If the deficiency symptoms subside, the preparation can finally be discontinued completely.
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How does an oversupply of vitamin A become noticeable?
Uncontrolled use as a dietary supplement can trigger both acute and chronic oversupply. Short-term side effects include vomiting, nausea and headaches.
A chronic excess can manifest itself with the following side effects, among others:
- Brittle hair
- Hair loss
- Dry mucous membranes
- Dry skin
- Insomnia
- Irritability
- Anorexia
- Liver damage
- Decreased bone stability
From what daily dose are side effects possible?
The EFSA, the authority responsible for food safety in the European Union, specifies the maximum daily dose for adults at 3,000 micrograms.2 This amount is therefore considered harmless for healthy people even with regular intake.
However, this does not mean that taking this dose as a dietary supplement is sensible or advisable. The German BFR (Federal Institute for Risk Assessment) recommends a maximum of 0.2 milligrams per recommended daily intake for vitamin A preparations.3
Can retinol in care products be harmful?
Retinol can cause unwanted side effects in skin care products. Until the skin has become accustomed to the active ingredient, redness and slight skin irritation may occur temporarily, for example . People with sensitive skin should generally opt for mild forms. If these are well tolerated, other products can be tried if necessary.
When should you apply vitamin A?
It takes several hours for the skin to absorb the retinol contained in care products. During this time, it is more sensitive to light. For this reason, it is better to apply skin care products such as vitamin A serum in the evening . Otherwise, the risk of sunburn increases, especially in summer.
- 1 German Nutrition Society: Recommended vitamin A intake (as of 2020). URL: https://www.dge.de/wissenschaft/referenzwerte/vitamin-a/ (last accessed on: 02.10.2024).man Nutrition Society: Recommended vitamin A intake (as of 2020). URL: https://www.dge.de/wissenschaft/referenzwerte/vitamin-a/ (last accessed on: 02.10.2024).
- 2 European Food Safety Authority: Overview on Tolerable Upper Intake Levels as derived by the Scientific Committee on Food (SCF) and the EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA) (Publication: June 2024). URL: https://www.efsa.europa.eu/sites/default/files/2024-05/ul-summary-report.pdf (last accessed on: 02.10.2024).
- 3 Federal Institute for Risk Assessment: Maximum level proposals for vitamin A in foods including food supplements (Publication: 2021). URL: https://www.bfr.bund.de/cm/343/hoechstmengenvorschlaege-fuer-vitamin-a-in-lebensmitteln-inklusive-nahrungsergaenzungsmitteln.pdf (last accessed on: 02.10.2024).
