Vitamin A - Why is Vitamin A Important for Kids?

Vitamin A is a group of fat-soluble compounds essential for health. It exists in two forms: retinoids (preformed vitamin A) and carotenoids (provitamin A). Retinoids, the active form, are readily usable by the body and are commonly found in animal products such as fish, dairy, and liver. This group includes retinol, a key ingredient in skin care and anti-aging products.

Carotenoids, on the other hand, are primarily derived from plant-based sources like oils, vegetables, and fruits. These compounds must be converted by the body into active retinoids. The most common carotenoid is beta-carotene, responsible for the vibrant yellow and orange hues of vegetables like carrots. (1)

Vitamin A is essential for eye health, immune support, and skin care, often used in remedies for dry skin and eczema. It also benefits vital organs like the heart, kidneys, and lungs. Research shows it helps treat dry eye syndrome and measles in children, while deficiency increases the risk of infections and vision issues. However, excessive intake can cause toxicity, so following recommended daily amounts is crucial. (2)

How Does Vitamin A Function in Your Child's Body?

Vitamin A plays several essential roles in maintaining health. It supports your child’s overall well-being, promotes cell growth, strengthens the immune system, aids proper fetal development, and is vital for vision.

The body utilizes vitamin A in two active forms: retinoic acid and retinol. As a fat-soluble vitamin, it is stored in body tissues, primarily in the liver, where it exists as retinyl esters. These esters are broken down into trans-retinol, which binds to retinol-binding proteins (RBP) and circulates in the bloodstream for use. (2)

Vitamin A plays a crucial role in eye health and vision. Its active form, retinal, combines with opsin to form rhodopsin, a key molecule for low-light and color vision. Research shows that vitamin A is essential for protecting the cornea (the eye's outer layer) and the conjunctiva (the thin membrane lining the inside of the eyelids).

Vitamin A also protects various tissue surfaces, including the inner ear, lungs, skin, and bladder. Research shows it supports immune function by promoting the growth and distribution of T-cells, a type of white blood cell crucial for defending against infections.

Why do Children Need Vitamin A?

Vitamin A is vital for your child's overall health, offering key benefits that are essential for their well-being. Ensuring they receive adequate amounts through diet or supplements is crucial for their development and long-term health.

Key Health Benefits of Vitamin A:

Protects Vision
Boosts Immune Function
Maintains Bone Health
Supports Fetal Growth and Development
May Reduce Risk of Certain Cancers

By providing these benefits, vitamin A plays an indispensable role in supporting your child's growth and resilience.

Eye Protection: Vitamin A is crucial for vision, converting light into electrical signals sent to the brain. A deficiency impairs rhodopsin production in the retina, leading to night blindness—difficulty seeing in low light. Studies show adequate beta-carotene intake can prevent night blindness and slow age-related vision decline by 25%. (3)

Supports a Healthy Immune System: Vitamin A strengthens immunity by maintaining protective mucous membranes in the gut, eyes, lungs, and genitals, which trap infectious agents. It boosts white blood cell production, including T-cells, which help clear pathogens and fight infections.

Studies show that vitamin A deficiency increases infection risk and slows recovery, while sufficient levels reduce susceptibility to diseases like malaria and measles. Ensuring adequate vitamin A intake is especially important for toddlers in daycare or preschool to support their body’s defenses. (4)

Maintains Bone Health: While vitamin D, calcium, and protein are vital for bone health, vitamin A also plays a key role in bone growth and strength. A deficiency can weaken bones, increasing the risk of fractures in children. Research shows adequate vitamin A intake supports healthy bones, teeth, and soft tissues, with a 6% lower risk of bone problems in those consuming enough through a balanced diet. (5)

Supports Healthy Fetal Growth and Development: Vitamin A is crucial for the normal development of major organs in the fetus, including the nervous system, lungs, skeleton, eyes, pancreas, and kidneys. However, excessive intake can be harmful and lead to congenital disabilities. It’s important to consult a healthcare professional to maintain a balanced diet with supplements during pregnancy. (6)

Lowers Risk for Certain Types of Cancer: Cancer arises from uncontrolled cell division, and vitamin A plays a role in healthy cell development and growth. High doses of beta-carotene (converted to vitamin A by the body) have been linked to reduced cancer risks, such as lung, cervical, and bladder cancer. Plant sources high in vitamin A are effective, but animal products and supplements have not shown convincing evidence of cancer prevention. (7)(14)

What is Vitamin A Deficiency?

Children are at greater risk than adults due to inadequate dietary intake, liver disorders, and fat malabsorption. Vitamin A deficiency affects blood cell production and immune function, often leading to night blindness—one of the first symptoms. Other signs include dry skin, dry eyes, delayed growth, and frequent chest and throat infections.

Dry Skin: Does vitamin A help skin? Yes, it’s crucial for repairing and creating skin cells, reducing inflammation from conditions like eczema and dry patches. Clinical trials have shown that combining prescribed medication with vitamin A supplements can effectively treat eczema, leading to a significant reduction in symptoms. For overall dry skin, ensure your family has a healthy diet with adequate vitamin intake, but always consult a medical professional before taking supplements. (8)

Dry Eyes: Eye problems are often linked to vitamin A deficiency. In severe cases, lack of this vitamin can lead to corneal drying and even blindness, marked by Bitot’s spots. If your child suffers from dry eyes, a simple test from your primary care physician can determine if a nutrient deficiency is the cause. Research has found that children in areas like Southeast Asia, Africa, and India who don’t get enough vitamin A through their diet are more likely to develop dry eyes. High doses of vitamin A have been shown to reduce the risk by 63% in infants and children taking supplements for four months. (9)

Delayed Growth: Vitamin A is crucial for healthy growth and development in children and adolescents. A deficiency can lead to stunted growth. In one study, children with a vitamin A deficiency who received high doses for 16 weeks grew 0.15 cm more than the control group. Another study found that combining vitamin A with other nutrients had a greater impact on growth than vitamin A alone, particularly in children with stunted growth in Africa. (10)

Chest and Throat Infections: Frequent infections can be a sign of vitamin A deficiency. A study in Ecuador found that underweight children who received 10,000 IU of vitamin A per week were less prone to respiratory infections than those who didn’t. However, high doses of vitamin A in healthy children increased the risk of chest and throat infections by 8%. Health experts recommend high doses only for true deficiency, as prescribed by a healthcare professional. If a child experiences chest pain, it’s important to visit a pediatrician to rule out more serious issues. (11)

How Much Vitamin A do Your Kids Need per day?

The Dietary Reference Intake (DRI) developed by the Food and Nutrition Board provides guidelines for vitamin A dosage, detailing optimal nutritional needs through diet and supplementation. The Recommended Dietary Allowance (RDA) for vitamin A is expressed in micrograms (mcg) of Retinol Activity Equivalents (RAE) and varies by age and sex.

To determine the appropriate dosage for male and female children, adolescents, and adults, refer to the guidelines provided below: (12)(13)

Age	Recommended Dietary Allowance in Micrograms (mcg)*
0 to 6 months	400 mcg RAE**
4 to 8 years	400 mcg RAE
9 to 13 years	600 mcg RAE
14 to 18 years*	900 mcg RAE
19 to 50 years*	900 mcg RAE

*RDA may be different from the amounts listed here for individuals who are pregnant and lactating

**RAE = Retinol Activity Equivalents

Should You Give Vitamin A Supplements to Your Kids?

Vitamin A is available in both stand-alone and multivitamin supplements. Dietary supplements contain both forms of this vitamin, preformed vitamin A and provitamin A carotenoids. Vitamin A is commonly found in foods, and it is recommended that you try to fulfill your vitamin A requirement through diet. In case of severe deficiency, higher dose supplements might be prescribed by your doctor. It is always recommended that you go to your doctor with questions like, "Do I need vitamin A supplements?" Vitamin A is available in both stand-alone and multivitamin supplements, containing preformed vitamin A and provitamin A carotenoids. While it’s best to meet your vitamin A needs through diet, in cases of severe deficiency, higher-dose supplements may be prescribed by a doctor. If you’re unsure, consult your healthcare provider. (13)

What Foods Are High in Vitamin A?

A survey report has identified primary dietary sources of vitamin A in the United States: dairy products, fish, liver, fortified cereals, squash, carrots, broccoli, and cantaloupe. Animal products provide preformed vitamin A, while plant products offer provitamin A. Foods that mix both types of ingredients will contain both forms of vitamin A.

For ways to incorporate these into your kid’s diet, refer to the table below. (13)

So, how do you get vitamin A in your kid's diet? Below is the table of foods that have a healthy amount of vitamin A. (13)

Food Name	Serving Size	Micrograms (mcg) per serving
Pan-fried beef liver	3 oz	6582
Baked sweet potato	1 whole	1403
Boiled or frozen spinach	1/2 cup	573
Pumpkin pie	1 slice	488
Raw carrots	1/2 cup	459
French vanilla ice cream	1 cup	278
Cheese	1 cup	263
Pickled herring	3 oz	219
Fortified skim milk	1 cup	149
Raw cantaloupe	1/2 cup	135
Raw red peppers	1/2 cup	117
Boiled egg	1 large	75
Dried apricots	10 halves	63
Boiled broccoli	1 cup	60
Cooked salmon	3 oz	59

A survey report has identified the primary dietary sources of vitamin A in the United States: dairy products, fish, liver, fortified cereals, squash, carrots, broccoli, and cantaloupe. Animal products provide preformed vitamin A, while plant products offer provitamin A. Mixed foods contain both forms of vitamin A.

For ways to incorporate these into your kid’s diet, see the table above. (14)

Is it OK to take vitamin A everyday? Yes, in moderation—everything in moderation! Excess vitamin A can lead to hypervitaminosis, which may cause acute symptoms like irritability, vomiting, abdominal pain, and drowsiness, or chronic symptoms such as bone pain, rough and dry skin, hair loss, respiratory infections, blurry vision, skull bone softening, and bulging eyeballs. (14)

Children are especially vulnerable to health issues from high doses of vitamin A. Excess vitamin A can increase the risk of bone problems like fractures and rickets. Recent research shows that excessive intake of antioxidants, including vitamin A, can do more harm than good, causing mental shifts, excessive sweating, stomach problems, irritability, and fatigue. It’s best to follow expert recommendations for vitamin A dosing and get most of your nutrition from a healthy, balanced diet. If using retinol for skincare, consult a dermatologist to understand the side effects and long-term effects. (15)

Summary

Vitamin A is a fat-soluble vitamin crucial for the healthy growth and development of children and adolescents. It supports vision and overall eye health. Deficiency can lead to irritability, dry skin, delayed growth, and dry eyes in children. An adequate amount should be consumed through a balanced diet to prevent these issues. Supplements may be necessary for those with poor diets or vitamin A deficiency, but it’s important to work with a doctor to determine the appropriate dosage to avoid negative outcomes from excessive intake.

References

Disclaimer: The content of this blog post is intended for informational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. You should not use this information for diagnosing or treating a health problem or disease, or prescribing any medication or other treatment. Always seek the advice of your physician or other qualified health provider before taking any medication or nutritional, herbal or homeopathic supplement and with any questions you may have regarding a medical condition.

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