Vitamin A Deficiency: Vision, Immunity, and Safety Awareness in Canada

Vitamin A deficiency can occur when the body does not receive or absorb enough vitamin A. This nutrient is essential for healthy vision, immune function, reproduction, and normal cell growth. Fortunately, vitamin A is readily available in many foods commonly eaten in Canada.

From a first aid and workplace safety perspective, vitamin A matters because poor vision—especially in low light—and weakened immune function can affect situational awareness, reaction time, and illness recovery, all of which influence safety at work and in daily life.

This article is intended for general education and safety awareness only and does not replace medical advice.

Why Vitamin A Matters for Safety and First Aid

Vitamin A supports:

Normal vision, including low-light vision
Immune system function
Tissue repair and cell growth

Low levels can contribute to:

Difficulty seeing in dim environments
Increased susceptibility to infections
Slower recovery from illness

These factors can affect safety when driving, working in low-light areas, or performing precision tasks.

Forms of Vitamin A in Food

Vitamin A comes in two main forms, depending on the food source.

Retinol (Animal-Based Vitamin A)

Retinol is the active form of vitamin A and is readily used by the body. It can be converted into other active forms that support vision and cellular function.

Common sources include:

Eggs
Dairy products
Liver
Fortified foods

Provitamin A Carotenoids (Plant-Based)

Carotenoids are converted by the body into retinol as needed. They also act as antioxidants, helping protect cells from damage.

Common carotenoids include:

Beta-carotene
Alpha-carotene
Beta-cryptoxanthin

Good sources include:

Dark leafy greens (spinach, kale)
Orange vegetables (carrots)
Fruits such as papaya, apricots, and mango

Signs and Symptoms of Vitamin A Deficiency

The most recognized symptom of vitamin A deficiency is night blindness, or difficulty seeing in low-light conditions.

Other possible signs include:

Weakened immune response
Increased frequency or severity of infections

In Canada and other developed countries, deficiency due to poor diet alone is uncommon. When it occurs, it is more often linked to conditions that interfere with absorption.

Risk Factors for Vitamin A Deficiency

Vitamin A deficiency may occur in individuals with:

Digestive conditions affecting nutrient absorption
Chronic inflammatory bowel conditions
Liver or pancreatic disease
Alcohol use disorder
Zinc deficiency

Anyone experiencing vision changes or frequent infections should seek medical evaluation to identify the underlying cause.

Vitamin A and Excess Intake: Safety Considerations

Vitamin A is fat-soluble, meaning the body can store it. Because of this, excess intake—especially from supplements—can be harmful.

Potential Effects of Excess Vitamin A

Consuming too much preformed vitamin A can cause:

Headaches
Nausea or vomiting
Dizziness
Vision problems

Over time, excess intake can lead to hypervitaminosis A, which may result in:

Liver damage
Weakened bones
Birth defects if taken during pregnancy

For this reason, vitamin A supplements are rarely needed and should only be used when recommended by a healthcare professional.

Carotenoid Supplements: What to Know

Carotenoid supplements are often promoted as antioxidants and are generally safer than retinol supplements because the body limits how much is converted to vitamin A.

However:

Very high intake may cause the skin to appear orange
Research on long-term safety and effectiveness is mixed

Obtaining carotenoids from whole foods is considered safer and more effective than relying on supplements.

Injury Prevention and Workplace Safety Considerations

Maintaining adequate vitamin A levels supports:

Clear vision in low-light or changing environments
Immune health, reducing illness-related absences
Overall situational awareness

Balanced nutrition contributes to long-term safety and performance at work and at home.

Key Takeaways for Canadians

Vitamin A is essential for vision and immune function
Deficiency is uncommon but possible with absorption issues
Excess vitamin A from supplements can be dangerous
A balanced diet is the safest source of vitamin A

Educational Disclaimer

This article is provided for general education and first aid awareness only. It does not diagnose or treat vitamin deficiencies. Anyone concerned about vision changes or nutrient status should consult a healthcare professional.