There is no evidence that a low vitamin A diet might be beneficial for your health.
In an Instagram reel posted on February 24th, Cara Burke shows a “grocery shopping haul” to “spread awareness” of “the potential benefits of a low vitamin A diet,” from reducing bloating and inflammation to increasing energy levels and mental clarity.
In this fact-check, we review the scientific evidence on low vitamin A diets to determine whether they offer potential benefits, as claimed. We also share important strategies for navigating nutrition information online, particularly when scientific studies are cited to support an influencer’s argument.
Vitamin A is an essential nutrient, critical for vision, immune function, growth, and reproduction. While excessive intake—primarily through supplements—can be harmful, deficiency can also lead to severe health issues. Current research emphasises maintaining a balanced diet that provides adequate vitamin A rather than restricting it unnecessarily.
Content creators often deliver very compelling messages, and it can be hard to know when those tips are relevant to you, or when they’re backed by science. Does the fact that they cite a study in their caption show that it’s sound advice? This fact-check gives you the tools to critically evaluate nutrition claims online and answer this question, so you can make informed decisions.
If you’re looking for dietary advice on social media, look for people with the right credentials. Check out this guide to better understand the titles most often encountered.
The promotion of a low vitamin A diet as a potentially beneficial dietary approach is not supported by scientific evidence and goes against established nutritional guidelines.
What is Vitamin A?
Vitamin A encompasses a group of fat-soluble compounds, including retinol, retinal and retinoic acid, that are naturally present in many foods. Preformed vitamin A (including retinol and retinyl esters) are found in animal sources such as dairy products, fish, and meat (it’s especially high in liver). Provitamin A carotenoids, such as beta-carotene, are precursors to vitamin A and are found in fruits and vegetables, particularly those with yellow, orange, and red colours.
It’s vital that we get enough Vitamin A from the diet as it plays several crucial roles in the body:
- Supports vision;
- Maintains immune function;
- Promotes growth and development;
- Aids in reproduction;
- Supports skin health.
Do the cited studies support Burke’s claim?
Burke provides two studies to support her claim that a low vitamin A diet might be beneficial in reducing inflammation, bloating, improving gut health and increasing energy levels.
The first is a study focused on high-dose antioxidant vitamins in head and neck cancer patients undergoing radiation therapy. It does not apply to vitamin A consumption in a balanced diet for the general population. Supplementation with beta-carotene (which gets converted to Vitamin A in the body) was interrupted during the trial, and the results mainly focused on the effects of high doses of Vitamin E. Therefore, this study does support claims made in the video about the benefits of consuming a low vitamin A diet.
The second is the CARET trial which examined high-dose beta-carotene and vitamin A supplementation in smokers, former smokers, and asbestos-exposed workers. The study suggested that large supplemental doses of beta-carotene increased the risk of lung cancer in this specific high-risk population, but these results cannot be generalised to normal dietary intake of vitamin A in the general population. In fact, among non-smokers, other studies have shown that the risk of cancer was not similarly affected.
Burke does not mention any links to cancer in her video; however, it is a main object in the two studies she references. For those who might check out the citations provided in her caption and worry about the links between Vitamin A and cancer, it’s important to note that other studies have shown that consuming foods rich in Vitamin A could potentially decrease the risk of some cancers (source). However, there does not seem to be evidence that this benefit extends to Vitamin A-containing supplements.
As a doctor, I strongly advise against the trend of restricting vitamin A. There’s no scientific evidence that a low vitamin A diet reduces bloating, inflammation, or boosts energy, but there are well-documented risks of deficiency, including vision problems, immune dysfunction, and gut issues. Vitamin A is essential for overall health, and unnecessarily limiting it could do more harm than good. Instead of following unverified social media trends, focus on a balanced diet that meets daily needs. Extreme diets like this can be damaging—balance is key.
Not getting enough vitamin A may cause health issues
Following the advice that a low vitamin A diet might be beneficial to support common issues like bloating or low energy levels, could lead to inadequate intake and vitamin A deficiencies. The health risks associated with vitamin A deficiency are well–documented and serious. These include:
- Xerophthalmia, potentially leading to blindness. Vitamin A deficiency is the world's leading preventable cause of childhood blindness (source).
- Increased risk of infections, including measles (source)
- Anaemia and pregnancy complications (source)
- Skin issues (source)
The most severe effects of deficiency are seen particularly among young children and pregnant women (source).
People with certain conditions, such as cystic fibrosis, Chron’s disease, celiac disease, or ulcerative colitis, may be more likely to be affected by a vitamin A deficiency (source). Additionally, vitamin A deficiency tends to be more prevalent in low-income countries, particularly in South Asia, where Vitamin A-rich foods are less accessible (source).
Promoting low vitamin A diets when there are so many public health interventions to help reduce the consequences of vitamin A deficiency is concerning. This is especially dangerous in pregnancy where low vitamin A status can result in night blindness.
Besides the idea that we can target low vitamin A specifically shows the lack of understanding of the synergistic effects of foods and the fact foods have hundreds of bioactives. Vitamin A deficiency tends to result from under nutrition and nobody should be aspiring for that!
Recommended daily intake of vitamin A is based on extensive scientific evidence
Health authorities recommend a certain daily intake of vitamin A based on extensive scientific evidence, rather than promoting a low vitamin A diet. In the UK, the NHS recommends a daily intake of 700 µg for men and 600 µg for women, which can be achieved through diet.
Low vitamin A, inflammation, and gut health
Contrary to the claim that a low vitamin A diet may improve inflammation and gut health, low vitamin A status may actually impair epithelial integrity and increase intestinal permeability, commonly known as "leaky gut" (source, source). This increased permeability can allow harmful substances to cross the intestinal barrier, potentially triggering immune responses and inflammation. Research suggests that vitamin A is necessary for maintaining the integrity of the gut mucosal barrier (source). Furthermore, vitamin A has been shown to have anti-inflammatory properties (source).
Caution against excessive intake
While a low vitamin A diet is not recommended, excessive intake can indeed be harmful. This principle is true for many nutrients: balance is key. Just as too little vitamin A can lead to deficiency, too much can cause toxicity.
However, caution against excessive intake is generally aimed at monitoring intake from supplements. While it is theoretically possible to consume excessive amounts of vitamin A from dietary sources, such as eating large quantities of liver, it is much more common for toxicity to result from taking high-dose supplements. A balanced diet that includes a variety of foods is unlikely to lead to excessive vitamin A intake, making it unnecessary to intentionally pursue a low Vitamin A diet.
While Burke does not recommend everyone should follow a low Vitamin A diet, the suggestion that reducing Vitamin A could reduce bloating and inflammation, or increase energy levels and mental clarity is misleading. The purpose of this video is content creation, not nutritional information. It also highlights the issue of anecdotal evidence: her personal experience of generally feeling better does not tell us anything about what it was that caused this general improvement, which could have been impacted by a multitude of factors. While her own experience cannot be disputed, science does not suggest that this is how other people will respond to following a low Vitamin A diet. In fact, the evidence seems to point in the opposite direction. Watch the following video by Dr. Idz for an in-depth analysis of the place of anecdotal evidence:
Navigating Nutrition Claims Online: Beyond Anecdotal Evidence
Navigating nutrition information online can be overwhelming. Some of the most engaging content tends to be based on anecdotes or personal experiences. However, while compelling and relatable, anecdotal evidence is not a reliable basis for making dietary changes or nutritional recommendations.
It can be overwhelming because in some cases, influencers will back up their personal stories with quotes or citations from peer-reviewed studies. But how can we tell if the study cited actually supports their argument or not?
Here are some strategies to help you evaluate such claims. Look up the study for yourself, and keep these questions in mind:
- Assess the Population Studied
- Ask: Who was the study conducted on?
- Consider: Can the results be generalised to the broader population?
- Example: A study on vitamin A supplementation in malnourished children may not apply to well-nourished adults.
- Identify the Research Question
- Ask: What exactly was being tested or reviewed?
- Consider: Does the study's focus align with the claim being made?
- Example: A study on a high-dose supplement for treating a specific condition doesn't necessarily support its use for general health.
- Examine the Balance of Evidence
- Ask: What do other studies say about this topic?
- Consider: Is there a consensus in the scientific community?
- Example: Look for systematic reviews or meta-analyses that summarise multiple studies on the issue you’re interested in.
Remember: While anecdotal evidence can be compelling, it cannot answer the crucial question: "Is this food or nutrient safe and beneficial for the general population?" For that, we need comprehensive scientific research.
Bottom Line
The promotion of a low vitamin A diet is not aligned with current nutritional science. Instead, focusing on a balanced diet that meets the recommended intake of vitamin A is the healthiest approach for most individuals. Those considering significant dietary changes should consult with healthcare professionals rather than following unsubstantiated claims from social media influencers.
Sources
National Institutes of Health (Office of Dietary Supplements). “Vitamin A and Carotenoids.”
NHS. “Vitamin A.”
Harvard T.H. Chan School of Public Health. “Vitamin A.”
WHO (2009). “Vitamin A deficiency.”
National Foundation for Infectious Diseases (2020). “Call to Action Vitamin A for the Management of Measles in the United States.”
Bairati, I. et al. (2006). “Antioxidant vitamins supplementation and mortality: a randomized trial in head and neck cancer patients.”
Omenn, G.S. (1996). “Effects of a combination of beta carotene and vitamin A on lung cancer and cardiovascular disease.”
Semba, R.D. & Bloem, M.W. (2002). “The anemia of vitamin A deficiency: epidemiology and pathogenesis.”
VanBuren, C.A. & Hearts, H.B. (2022). “Vitamin A in Skin and Hair: An Update.”
Passarelli, S. et al. (2024). “Global estimation of dietary micronutrient inadequacies: a modelling analysis.”
Lounder, D.T. et al. (2017). “Lower levels of vitamin A are associated with increased gastrointestinal graft-versus-host disease in children.”
Abdelhamid, L. & Luo, X.M. (2018). “Retinoic Acid, Leaky Gut, and Autoimmune Diseases.”
Cantorna, M.T. et al. (2019). “Vitamin A and vitamin D regulate the microbial complexity, barrier function, and the mucosal immune responses to ensure intestinal homeostasis.”
Reifen R. (2002). “Vitamin A as an anti-inflammatory agent.”
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