What Happens When You Take Zinc and Vitamin A Together

Zinc and vitamin A are two essential nutrients with closely linked roles in supporting vision, immunity, and overall health. When taken together, zinc may support vitamin A function, particularly in people with deficiencies.

1. Supports Transport of Vitamin A

Vitamin A is stored in the liver and is transported to other tissues. It binds to a retinol-binding protein (RBP) to move through the bloodstream. RBP is the specific protein that transports vitamin A (retinol) from the liver to other tissues in the blood.

RBP is synthesized in the liver. Zinc helps the body make RBP. Studies show that a zinc deficiency can suppress the synthesis of RBP in the liver plasma.

Zinc deficiency can impair the liver’s ability to release adequate amounts of vitamin A, leading to a deficiency in the rest of your body, even if you’re taking it as required.

2. May Improve Eye Health

Retinol is essential for eye health and vision. Vitamin A must be converted from its storage form (retinol) to its active form (retinal).

The retinal pigment epithelium (RPE) is a single layer of pigmented cells located in the eyes. In addition to its structural functions, RPE converts retinol to its active form, retinal, to regenerate visual pigments. It also facilitates the transport of retinol, ensuring the supply of retinal to the photoreceptors (light receptors) in the eyes.

RPE contains the highest zinc concentration. Zinc protects the RPE against oxidative stress and helps regulate the visual cycle (the conversion of retinol to retinal).

Adequate zinc levels may support this conversion and help maintain eye health.

4. May Support Immune Response

Zinc and vitamin A both support the immune system separately. Vitamin A strengthens the linings of the respiratory and digestive tracts to fight pathogens (e.g., bacteria and viruses). Zinc activates T cells and natural killer cells to attack pathogens that enter the body.

There is not much clinical data available on their combined effect. But a few clinical studies suggest it may be helpful in populations with deficiencies.

An older study found that a combination of zinc and vitamin A supplementation improves immune function. It enhanced immunity, improved resistance to respiratory infections, and reduced morbidity in children. However, this study was done in children and cannot be generalized to adults.

5. May Support Mood Regulation

A recent study indicates a correlation between vitamin A intake and reduced depression. It also suggests that zinc intake may improve the relationship between dietary vitamin A and the reduction of depression. However, more randomized controlled trials are required to provide additional data.

Zinc also has a vital role in stress responses. As discussed above, zinc deficiency may also contribute to secondary vitamin A deficiency.

How to Get Enough Zinc and Vitamin A

Zinc is an essential trace mineral and plays a vital role in primary body functions. It is the second-most-abundant trace element in the human body, after iron.

Many foods contain zinc. You can get recommended daily amounts of zinc by eating a variety of foods, including meat, fish, poultry, milk, nuts, seafood, and fortified cereals.

Nearly all multivitamins or dietary supplements contain zinc. Zinc supplements are available alone or in combination with calcium, magnesium, and other vitamins and essential minerals.

Vitamin A is the name of a group of fat-soluble vitamins containing retinoids, primarily retinol and retinyl esters. Vitamin A is stored in the liver in the form of retinyl esters. It is found in animal products, including dairy products, eggs, fish, and organ meats.