Boosting my immune system: Vitamin A

I enjoyed recess day yesterday and had a blast playing soccer with my family in the yard last night.  Today, is a new story.  I have been fighting a respiratory infection for a few weeks and I really need to rebuild my immune system.  I don't normally get sick.  Now I know it is time to pay more attention to keeping my defenses up.  The school already has both kids and teachers out sick.  If I don't make an effort now to get all of us as healthy as possible, we could be in for a long school year.

For the most part, research shows that the starting point for a healthy immune system is the same for every other part of being healthy. 

• Don't Smoke
• Exercise
• Eat Your Fruits & Veggies
• Maintain a Healthy Weight (not to thin and not too heavy)
• Manage your Blood Pressure
• Get enough Sleep
• WASH YOUR HANDS, WASH YOUR HANDS, WASH YOUR HANDS

Maybe that was overkill, but washing your hands frequently with soap and water is really the best defense.  Getting proper nutrition is another big component. There are so many nutrients that are important in building a healthy immune system.  I am going to do them one day at time so I am writing a blog entry instead of a book chapter.

The first nutrient Vitamin A.  Vitamin A is known for its role in immune function. The vitamin plays a role in infection and maintaining mucosal surfaces.  Specifically Vitamin A influences the action of some sub-types of T-cells, B-cells and cytokines.  (For my non-biology loving friends, those cells are big players in the immune system).  Many studies have shown that Vitamin A deficiency is associated with a decreased immune response. But, if your levels are normal the extra Vitamin A didn't really make a difference. As a result you do not need to take mega-doses of Vitamin A or the other pro-vitamin A substances like carotenoids. You just need to ensure that you get enough.

Looking at the Natural Medicines Comprehensive Database, I would definitely make sure you are getting enough to make sure you immune system in functioning well.  For specific conditions like Malaria and Measles, Vitamin A has been effective in reducing symptoms and complications. It probably is not the case with all illnesses but making sure you have enough is not a bad idea.


You can get Vitamin A from foods like liver and other animal-derived products including eggs, whole milk, butter, fortified margarine, meat, and oily saltwater fish in the form of Retinol.  You can also get vitamin A in another  form from freshwater fish.  Pro-vitamin A carotenoids like alpha-, beta-, and gamma-carotene and cryptoxanthin are found in yellow, orange and dark green fruits and vegetables.  Think carrots, spinach & sweet potatoes!

Of course you  might consider a supplement. Remember do not take both beta-carotene or another pro-vitamin A product and Vitamin A. The end result will be the same and you could end up taking double what you really need.  Also keep in mind the supplement can interact with others. 

Drugs that may be toxic to the liver probably should not be used with high doses of Vitamin A.  If you have to have your liver function tested because of a medication you are taking, be sure to talk to your pharmacist or healthcare provider before you take Vitamin A. 

You should avoid the supplements if you are taking  retinoids. These drugs include acitretin (Soriatane), bexarotene (Targretin), etretinate (Tegison), and isotretinoin (Accutane), tretinoin (Retin-A, Renova), and tazarotene (Avage).

I will also add that if you start taking Vitamin A and get a severe headache, you might be getting to much.  I remember a very long discussion in grad school  

I take a multi-vitamin with Vitamin A. But just to be sure, I am going to start with getting enough Vitamin A the simplest way. I am going to eat more spinach and add some of the other dark green, yellow and orange veggies and fruits to what I am already eating.  I am also going to make an effort to eat fish more often. Tomorrow, we will look at what else we need to add!