Vitamin A | The Forgotten Nutrient for Autoimmunity
If you’ve been following any coaches online for any amount of time, you probably are aware of the extensive health benefits of vitamin D for your thyroid health. You might be even more advanced and started taking vitamin K2 with your D3…but no only a select few are talking about Vitamin A or even Vitamin E.
Vitamin A, D3, E and K belong to a class of nutrients called “fat soluble vitamins” meaning they are absorbed with fat in the digestive tract. Unlike other vitamins (your B’s and C), they are stored in the body and can lead to toxicity in large amounts over time (especially in supplement form).
Vitamin D we get through sun exposure. I always like to compare the sun to our “charger” and our skin as a “battery”. In order for us to have a strong immune system and a positive happy mood (sunny mood), we need to charge in the sun. This is getting harder and harder as more and more people live in fear of getting skin cancer so they slather their skin with toxic sunscreens and other products that destroy the skins barrier and creates inflammation in the body.
It turns out, even with the loads of sunscreen we use, skin cancer is still on the rise. It’s almost as if the sun itself is not actually the problem…
Many people do burn in the sun but that has been found to be because of low amounts of fat soluble vitamins in general as well as low omega 3’s in the diet that help protect you against the suns rays. Some seafood also contains astaxanthin which has a lot of amazing health benefits including sun protection from the inside out and is known as an “internal sunscreen”.
The solution is not to avoid the sun but instead, focus on getting more of these essential vitamins in our diets so we can get as much vitamin D as possible in a safe way that doesn’t burn our skin.
If you’re in a northern climate, getting as much sun as possible during the summer will help keep you healthy during the long winter months because vitamin D is stored in the body. The key is getting outside. Vitamin D is stored in the liver and fat cells.
Vitamin K2 is a fat soluble vitamin made by bacteria when they ferment fibers in the colon and is known as a “postbiotic”. We absorb K2 in the colon but only if we have the bacteria that makes it present in our own guts. Due to chronic antibiotic exposure, not everyone is going to have those bacteria present and should be relying on supplementation or food sources to make sure they are getting ample amounts. Because K2 is created by bacteria, fermented foods are a good source and an important part of a healthy diet. K2 is stored in the liver.
Vitamin E is a potent antioxidant vitamin that protects us from oxidative stress and has a list of benefits for eyes, brain, immune, skin and healthy cholesterol levels which is a common symptom of thyroid disfunction. It is found in almonds, hazelnuts, avocados and sunflower seeds. It is stored in the fat cells of animals.
Retinol vs. Beta Carotene
Vitamin A is often mistaken for it’s precursor beta-carotene. Beta Carotene is found in orange and red plants such as carrots and bell peppers but it’s not the same as true vitamin A called retinol, which is only found in animal sources, mainly the liver or fat such as cod liver oil, beef or chicken liver, pasture raised egg yolks and raw, unpasteurized dairy products.
In a perfectly healthy individual with great gut health, it takes 12mcg of beta carotene to convert to 1mcg of retinol. Because thyroid patients are known to have impaired gut health, this number could be drastically reduced leading to deficiency over time, especially if we aren’t eating animal based foods to replenish them, namely liver. It also takes a good functioning thyroid to convert beta carotene to active vitamin A, which we, as thyroid patients don’t have (that’s why we’re here).
Because all fat soluble vitamins are stored in the body in the liver, they are also typically found together in nature in the fat or liver of animals. Grass fed butter, pasture raised egg yolks and animals fats like tallow are good sources of all fat soluble nutrients in a perfect balance so long as the animals are well fed on a natural diet.
Taking a single fat soluble nutrient in high amounts (such as vitamin D) can lead to imbalances or deficiencies of another which can have drastic affects on our health. This is why I hate blind supplementation of single nutrients for long periods of time. This type of thinking is short sighted and can lead to even more side effects down the line. This is why whole foods are so important and why we should be getting the majority of our nutrition from food.
Vitamin A & Autoimmunity
Vitamin A as an Immune Modulator
Known for its ability to regulate immune responses, vitamin A helps maintain a balanced inflammatory state. It reduces the production of pro-inflammatory cytokines, which are linked to chronic inflammation—a key factor in many disease states, including autoimmune thyroid conditions like Hashimoto’s.Vitamin A and Mucosal Barrier Protection
A strong immune system starts with the body's first line of defense: the mucosal barriers in the respiratory and gastrointestinal tracts. Vitamin A maintains the integrity of these barriers, preventing harmful pathogens from triggering inflammation and immune dysfunction.Vitamin A and Iodine Metabolism
Vitamin A plays a supporting role in iodine metabolism, which is essential for thyroid hormone production. A deficiency may impair the body's ability to use iodine efficiently, potentially contributing to hypothyroidism and goiter.Vitamin A and Autoimmune Thyroid Disease
For those with autoimmune thyroid conditions, vitamin A helps regulate immune cell differentiation. This means it assists immune cells in distinguishing between harmful invaders and the body's own tissues, reducing the risk of immune-driven thyroid damage.Vitamin A and Fertility
Retinol is vital for reproductive health. In women, it supports ovarian follicle development, regular ovulation, and the production of healthy cervical mucus, which is essential for sperm transport and implantation. In men, vitamin A is crucial for sperm production, motility, and overall reproductive function. Deficiency can lead to irregular ovulation, poor egg quality, low sperm count, and impaired implantation.Vitamin A and Antioxidant Support
While beta-carotene (a precursor to vitamin A) has direct antioxidant properties, retinol primarily supports antioxidant activity at the cellular level by regulating genes involved in oxidative stress reduction. This helps mitigate inflammation linked to chronic diseases.Vitamin A and Eye Health
Retinol is well-known for its role in vision health. Dry eyes are a common symptom of hypothyroidism, partly due to vitamin A deficiency affecting tear production and eye lubrication. Ensuring optimal vitamin A levels can help alleviate this symptom.Vitamin A and Thyroid Function
Vitamin A is necessary for healthy thyroid function and helps support the conversion of T4 (inactive thyroid hormone) to T3 (active thyroid hormone). While selenium, zinc, and iron are the primary drivers of this conversion, vitamin A enhances thyroid receptor sensitivity and supports overall hormone balance. A deficiency in retinol (active vitamin A) may contribute to poor thyroid function, making it harder for thyroid medication to be effective.
Now, this is all interesting but it doesn’t mean we need to go out and buy tons of artificial retinyl palmitate in supplement form…
Vitamin A can be found in sufficient amounts in foods if we are eating the right kinds such as liver or quality cod liver oil. Remember to read the ingredients in supplements because most companies filter out the vitamin A during processing and add back artificial retinyl palmitate or they are adding beta-carotene and calling it vitamin A. The only brand I have found that contains the naturally occuring retinol is by Rosita or Green Pastures. Both of these are available at perfectsupplements.com.
You can also just eat liver. Just 7oz of beef liver per week (1oz per day) is enough to cover most people’s vitamin A needs.
If you’ve never had beef liver, it has a strong flavor and is an acquired taste. Below are some ways that can make it more palatable.
Some people have found that cutting the liver into 1/2 oz pieces and freezing them and eating them raw prevents them from tasting and smelling it. Others freeze and slightly defrost the small pieces and add maple syrup and salt helps disguise the flavor.
Blending 1 oz in a smoothie with cocoa, greens and fruits like cherry can disguise the flavor
Grinding it up into ground beef or getting an “ancestral blend” ground beef
Making a pate with chicken liver or beef liver and having a tablespoon per day
Soaking liver in milk can help reduce the irony flavor
Veal liver has a more mild flavor and is another popular option
Dried liver crisps are on the market. This is a dessicated liver jerky style crisp that some people enjoy.
Canned cod liver, known as “the butter of the sea” is a delicious way to eat real liver. The canning processes softens the liver and gives it a creamy, buttery flavor and is typically canned in it’s own oil.
Desiccated liver capsules by brands like Ancestral Supplements or Heart & Soil. Perfectsupplements.com also has desiccated liver capsules or powder available on their website.
Retinyl palmitate, an artificial source of vitamin A has been shown to cause vitamin A toxicity in large amounts. In most of the studies talking about vitamin A toxicity, extremely large doses of vitamin A (such as liver from a polar bear in large servings several times per week) or large amounts of artificial retinyl palmitate. Don’t be frightened of overdosing on vitamin A, especially if you’re getting it from chicken or beef liver or cod liver oil but always aim for food first, like always and from a quality source.
Stay wild,
Jessica
