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SCORE
Vitamin A (retinol, low-dose)
Vision · Immunity · Skin
Tier 2 — Promising
What it is
Essential for night vision, immune function, and cell growth. Deficiency affects 190 million children worldwide, causing preventable blindness. Retinol from animal sources absorbs well; plant beta-carotene converts variably. Fat-soluble and accumulates in the body — never exceed 3,000 mcg RAE/day. High doses cause liver toxicity and birth defects.
Efficacy
4/5
Safety
4/5
Research
3/5
Onset
3/5
Cost
3/5
Drug-int.
4/5
Dose
700–900 mcg RAE/day; do NOT exceed 3,000 mcg RAE/day from supplements; avoid high-dose retinol in pregnancy
Time of day & tips
Take with a fatty meal — vitamin A is fat-soluble. Do not exceed 3,000 mcg/day. Avoid high-dose supplements in pregnancy. Space 2 hours from certain antibiotics (tetracyclines).
Sensitive populations: This supplement's evidence base touches pregnancy, pediatric, or other sensitive populations. Confirm any change with your healthcare provider before use.
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