Are dry eyes or skin annoying you? Or maybe your thinning hair is driving you nuts? These might be clues that you’re running low on vitamin A. It happens when your diet doesn’t deliver enough vitamin A, and your body is protesting the deficiency.
Vitamin A is an essential group of antioxidants that keeps vision sharp, boosts the immune system, and supports the heart, lungs, and kidneys.
Vitamin A deficiency affects people in more than half the world’s countries, especially in Southeast Asia and Africa, and can have severe effects on children in low-income countries. In fact, 250,000 to 300,000 children with vitamin A deficiency lose their sight, and sadly, half of them don’t survive past a year.
Here are 14 ways your body is trying to say, “I need more Vitamin A, please!” Talk to your doctor about getting a blood test to confirm any suspicions.
1. Frequent Infections
If you catch every little bug that goes around, a lack of vitamin A might have weakened your immune defenses.
This vitamin plays a pivotal role in maintaining the integrity of your skin and mucous membranes, which act as your body’s first line of defense against pathogens. If you are sick more often than you’d like, consider it a nudge from your body to check your vitamin A intake.
2. Night Blindness
Vitamin A is essential for maintaining healthy vision, and one of the first signs you are low on this vitamin is night blindness, which makes it difficult to see in low-light conditions. This happens because vitamin A is necessary to produce rhodopsin, a protein that helps your eyes adjust to dim lighting.
Several studies have shown a correlation between vitamin A deficiency and night blindness. It starts with blurry vision and weak eyesight and then progresses to night blindness. Other factors, such as genetics or eye diseases, can also cause this condition.
3. Skin Problems
If your skin is dry as a desert, vitamin A deficiency might be to blame. This essential nutrient helps maintain the moisture in your skin by stimulating oil production and keeping your skin cells healthy.
Without enough vitamin A, the skin may become dry, flaky, or rough. This can lead to other conditions, such as eczema or psoriasis. A deficiency can also contribute to acne breakouts, as vitamin A helps regulate sebum production and fight inflammation.
4. Hair Loss
Vitamin A plays a vital role in maintaining healthy hair because it supports the growth of hair follicles. Insufficient vitamin A can weaken follicles, resulting in brittle hair, hair loss, or thinning.
In addition, a deficiency may prolong the regrowth period after hair loss.
5. Slow Wound Healing
Vitamin A helps heal wounds. It boosts cell turnover and ramps up collagen production, both key for mending wounds. Plus, its antioxidant properties help keep cell damage at bay.
When vitamin A levels drop, the body’s tissue repair ability slows, delaying wound healing. That’s why it is suggested that higher doses of vitamin A could help patients with slow-healing wounds.
6. Tooth Decay
If your smile isn’t quite as dazzling as it used to be, maybe it’s time to get your vitamin A levels checked. This vitamin helps attain healthy teeth and gums by maintaining healthy mucus membranes.
These membranes help wash away bacteria and food particles, preventing them from sticking around and causing trouble. Without enough vitamin A, dry mouth can become an issue, creating the ideal environment for cavities and gum disease to take hold.
7. Decreased Appetite
Vitamin A regulates appetite by influencing the hypothalamus, the brain’s hunger control center. If you’re low on vitamin A, you might notice a reduced appetite, which makes it harder to get enough nutrients, including vitamin A.
This creates a vicious cycle in which a lack of vitamin A further reduces the intake and absorption of nutrients. Ensure your diet has enough vitamin A for a healthy appetite and overall health.
8. Bone Pain and Fractures
Vitamin A also helps regulate osteoclasts and osteoblasts, the cells responsible for bone breakdown and formation. A deficiency can weaken bones by reducing mineralization and increasing bone breakdown, increasing the risk of fractures.
It also affects the production of osteocalcin, a protein needed for bone strength. Taking adequate amounts of vitamin A is important for maintaining strong bones and lowering the risk and incidence of broken bones.
9. Increased Risk of Kidney Stones
Studies have suggested a link between vitamin A deficiency and an increased risk of kidney stone formation. Low levels of this vitamin can greatly increase the risk of developing kidney stones as oxalate and uric acid levels in the kidneys increase.
Maintaining adequate vitamin A levels can help reduce the risk of these painful stones.
10. Delayed Growth and Development
If your child appears to be falling behind in developmental milestones, add more vitamin A to their diet. Vitamin A is important for proper development, as it supports the growth of bones and tissues.
A deficiency in this vitamin can lead to issues such as stunted growth, which affects both height and weight. Vitamin A deficiency also weakens immune function in children, making them more prone to infections, which impacts their growth and overall health.
11. Fertility Issues
Trying to expand your family, and things aren’t going as planned? Fertility can be affected by various factors, including nutrition. Vitamin A plays an important role in reproductive health in both men and women.
Vitamin A acts as an antioxidant and combats oxidative stress associated with infertility in men. In women, it helps with the healthy development of embryos. A deficiency in vitamin A can impact these processes. Consult a healthcare provider to see if your diet needs an upgrade.
12. Changes in Sense of Taste and Smell
Vitamin A also helps maintain healthy smell and taste receptors. When these receptors aren’t getting enough vitamin A, your senses might feel a bit muted, which leads to changes in how food tastes and how we perceive smells.
Foods may taste bland or different, and familiar scents may be harder to recognize. This can reduce appetite, which might cause nutrient deficiencies. These changes in taste and smell can be an early sign of vitamin A deficiency.
13. Depression
Vitamin A is just as important for mental well-being as for physical health. It helps produce neurotransmitters, the brain’s chemical messengers that affect mood. If you’re having mood swings or feeling depressed, it might mean your neurotransmitter balance is off, leading to these issues.
A recent study has found a strong connection between a low intake of vitamin A (plus beta-carotene) and a higher risk of depression. The study also revealed that individuals with depression often have much lower levels of vitamin A and beta-carotene in their systems. This proves that vitamin A is vital for mental well-being. However, depression is multi-faceted, and seeking medical help is essential.
14. Premature Aging
Vitamin A supports skin renewal, keeping skin looking young and radiant. It also boosts collagen production, reducing wrinkles.
When vitamin A levels are low, the skin is more prone to wrinkles, age spots, and loss of elasticity. Taking enough vitamin A can help shield the skin from early aging signs. In fact, retinol (A derivative of vitamin A) is recommended for reducing wrinkles.
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Aqsa is a passionate writer who loves spending her free time jotting down her thoughts. But that’s not all. She is a devoted mom to two boys and a skilled pharmacist specializing in hematology. When she’s not running after her energetic kids, you can find her lost in a good book or writing beautiful words. A nature lover at heart, she enjoys exploring the outdoors, staying active, and always seeking ways to learn new things.
Aqsa is a passionate writer who loves spending her free time jotting down her thoughts. But that's not all. She is a devoted mom to two boys and a skilled pharmacist specializing in hematology. When she's not running after her energetic kids, you can find her lost in a good book or writing beautiful words. A nature lover at heart, she enjoys exploring the outdoors, staying active, and always seeking ways to learn new things.
