
YSK: "Vitamin A" on your food label almost certainly isn't vitamin A. It's beta carotene, which your body has to convert - and some people barely can.
Why YSK: Most fortified foods and cheap multivitamins use beta carotene and list it as "Vitamin A" because regulators allow it.
But beta carotene is a precursor. Your body has to cleave it with an enzyme (BCO1) to make retinol, which is actual vitamin A. The conversion rate in healthy adults is already pretty rough - somewhere around 12:1 for dietary beta carotene to retinol.
And a significant chunk of the population has polymorphisms in the BCO1 gene that make them even worse converters. Some people convert almost none of it.
This matters because vitamin A does critical stuff - immune function, vision, skin integrity, gene expression. If you're relying on beta carotene for your vitamin A and you're a poor converter, you could be functionally deficient without knowing it.
You'd be eating your carrots, taking your multivitamin, checking the box.. and still not getting enough actual retinol.
True preformed vitamin A (retinol, retinyl palmitate) comes from animal sources - liver, egg yolks, dairy, fish oils. If you eat a mostly plant-based diet, this is especially worth knowing. You might want to get your levels checked or at least supplement with actual retinol rather than assuming the beta carotene on the label has you covered.
I work in the natural health products industry and this is one of those things that drives me up the wall.
BETA CAROTENE ≠ VITAMIN A.
Sources:
BCO1 gene polymorphisms and beta carotene conversion: https://pubmed.ncbi.nlm.nih.gov/22113863/
Beta carotene to retinol conversion ratio (12:1 dietary): https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
BCO1 genetic variation and vitamin A deficiency risk across ethnic groups: https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2022.861619/full
Preformed vitamin A vs provitamin A carotenoids overview: https://lpi.oregonstate.edu/mic/vitamins/vitamin-A