About the Recipe
Ingredients
What Does Vitamin A Do?
Vitamin A is involved in multiple key functions:
• Vision – essential for night vision and retinal function
• Immune system – strengthens mucosal barriers (gut, lungs, vagina, skin)
• Skin & tissue repair – supports epithelial regeneration
• Hormone regulation – important for thyroid, adrenal and reproductive hormones
• Fertility & pregnancy – supports embryonic development
• Cell differentiation – prevents abnormal cell growth
• Brain & nervous system – supports cognitive function and neurodevelopment
Vitamin A acts at the level of gene expression and is therefore deeply connected to epigenetics.
Preparation
There are 2 forms of Vitamin A
1. Preformed Vitamin A (Retinol)
This is the biologically active form.
Found in:
• Liver (beef, chicken, cod liver)
• Egg yolk
• Butter, ghee
• Full-fat dairy
• Cod liver oil
2. Provitamin A (Carotenoids – Beta-Carotene)
Needs to be converted into retinol by the body.
Found in:
• Carrots
• Sweet potatoes
• Pumpkin
• Spinach
• Kale
• Red peppers
• Apricots
How Is Vitamin A Absorbed?
Vitamin A is fat-soluble and requires:
• Adequate dietary fat
• Healthy bile flow
• Functional pancreas
• Intact gut mucosa
Absorption happens in the small intestine, then Vitamin A is transported to the liver, where it is stored.
Impaired absorption is common in:
• Leaky gut
• IBS, Crohn’s, colitis
• Gallbladder or liver dysfunction
• Low-fat diets
• Chronic inflammation
Where Is Vitamin A Stored?
• Liver (primary storage site)
• Small amounts in fat tissue
Because it is stored, deficiency may take time to develop — but once depleted, symptoms can be severe.
Who Needs Vitamin A the Most?
Higher demand occurs in:
• Pregnant & breastfeeding women
• Infants & children
• People with chronic infections
• Autoimmune conditions
• Thyroid disorders
• Skin disorders (eczema, acne, psoriasis)
• Gut disorders
• Long Covid & chronic fatigue
• Hormonal imbalances
• Neurodevelopmental conditions
Signs of Vitamin A Deficiency
• Night blindness and
• Dryness in general
• Thyroid imbalance