Vitamin A

Question

Lately, my eyesight has been getting a little blurry, especially at night. I find it harder to focus when I drive in the evening, and bright lights bother my eyes more than before. Also, my skin has been really dry, even though I drink enough water. Someone told me this could be because of a Vitamin A deficiency. I never really thought about Vitamin A before, but when I checked online, it looks like it’s important for the eyes, skin, and even the immune system.

I don’t eat a lot of dairy or non-veg food, so maybe that’s why I’m not getting enough Vitamin A? But I also don’t want to just start taking supplements without knowing if I really need them. Is there any Ayurvedic way to check if my body is low in Vitamin A? And instead of pills, are there natural foods or herbs in Ayurveda that can help increase Vitamin A levels?

I’ve heard that ghee is a good source of Vitamin A, but how much should I consume daily? Are there any Ayurvedic recipes or herbal formulations that can improve absorption of Vitamin A? Also, if my dry skin and eyesight issues are really because of this, how long does it take to see improvement after changing my diet?

Would Ayurveda suggest a particular lifestyle change for better Vitamin A absorption? And are there any side effects of taking too much Vitamin A, even from natural sources? I want to fix this issue naturally before it gets worse, so any guidance would be helpful.

Dr Sujal Patil · Answer

Vitamin A is essential for eye health, skin hydration, and immune function, and deficiency can cause blurry vision (especially at night), dry skin, and increased sensitivity to light. Ayurveda links these symptoms to an imbalance in Pitta and Vata doshas, affecting "Netra" (eyes) and "Tvak" (skin) health. Instead of supplements, Ayurveda emphasizes natural dietary sources, improved digestion, and lifestyle modifications to enhance Vitamin A absorption.

For natural sources of Vitamin A, Ayurveda recommends ghee, carrots, pumpkin, sweet potatoes, leafy greens (like spinach and moringa), and mangoes. Ghee (clarified butter) is one of the best sources—1-2 teaspoons daily can improve absorption and nourish the eyes and skin. Other Ayurvedic remedies include Triphala (for eye health), Amla (rich in antioxidants), and Shatavari (to enhance nutrient absorption). Cooking carrots, spinach, or pumpkin with ghee and mild spices like cumin or turmeric enhances bioavailability.

To improve Vitamin A absorption, Ayurveda suggests eating warm, well-cooked meals rather than raw food, as excessive raw intake can weaken digestion (Agni). Avoid excess caffeine, processed foods, and fried items, which can deplete fat-soluble vitamins. Regular eye exercises (Trataka - candle gazing), oil massage (Abhyanga) for dry skin, and adequate sleep support better nutrient utilization. Overconsumption of Vitamin A—especially from synthetic supplements—can lead to toxicity, but natural sources in moderation are safe. With dietary and lifestyle changes, improvements in vision and skin hydration may be noticeable within a few weeks to a couple of months.

Dr. Harsha Joy · Answer

In Ayurveda, poor eyesight and dry skin can be related to a Vata imbalance, which causes dryness and affects the moisture and lubrication in the body. While Vitamin A is important for eye health and skin, Ayurveda doesn’t always rely on specific vitamin tests but looks at overall imbalances in the body. Ghee is indeed an excellent source of Vitamin A and is considered nourishing for both the eyes and the skin. Consuming about 1–2 teaspoons of ghee daily can help, but it's also important to include foods rich in beta-carotene, like sweet potatoes, carrots, spinach, and dark leafy greens, which the body can convert to Vitamin A. Ayurvedic herbs like Triphala, Amla (Indian gooseberry), and Ashwagandha support overall eye health and enhance nutrient absorption. To improve the absorption of Vitamin A, Ayurveda suggests eating it with healthy fats like ghee or coconut oil, as fat helps in better absorption of fat-soluble vitamins. For your dry skin and eyesight, improvements can be seen in a few weeks after consistently adding these foods to your diet. However, be cautious with high doses of Vitamin A, as it can lead to toxicity, especially from supplements. Ayurveda emphasizes a balanced approach, so stick to natural sources and observe your body’s response over time. A regular, balanced routine with adequate rest, a proper diet, and stress reduction can also enhance nutrient absorption.

Vitamin A - #17880

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