What Does Retinol Actually Do? (and why your skin needs Vitamin A from food too)
Retinol is one of the most hyped skincare ingredients in the beauty world. It’s praised for smoothing wrinkles, fighting acne, and giving skin a youthful glow. But here’s the thing—topical retinol can only do so much if your body isn’t getting enough vitamin A from your diet.
So, before you slather on another layer of retinol serum, let’s break down what retinol actually does and why your skin needs vitamin A from the inside out.
What Is Retinol and How Does It Work?
Retinol is a form of vitamin A that works by speeding up cell turnover—meaning it helps your skin shed dead cells faster, revealing fresh, younger-looking skin underneath.
✔️ Benefits of Retinol:
Stimulates collagen production (reducing fine lines and wrinkles).
Increases skin renewal, improving texture and tone.
Helps with acne by preventing clogged pores.
Brightens hyperpigmentation and sun damage.
Sounds like a magic ingredient, right? But here’s what no one tells you—your body needs internal vitamin A to fully benefit from topical retinol.
Why Your Skin Needs Vitamin A from Food
Retinol works on the surface, but vitamin A from food works deep within your skin cells. If you’re deficient in vitamin A, your skin won’t renew properly, no matter how much retinol you apply.
✔️ Signs You Might Be Low in Vitamin A:
Dry, flaky, or rough skin
Persistent acne that won’t clear up
Slow healing of cuts, scars, or blemishes
Weakened skin barrier (redness, irritation, or rosacea)
✔️ Best Food Sources of Vitamin A:
Liver (beef, chicken – nature’s best source of retinol!)
Egg yolks (rich in preformed vitamin A)
Salmon & fatty fish (supports skin hydration too)
Carrots, sweet potatoes, pumpkin (contain beta-carotene, which the body converts into vitamin A)
Dark leafy greens (spinach, kale, collard greens)
💡 Pro tip: Vitamin A is a fat-soluble vitamin, meaning it absorbs best when eaten with healthy fats. Try drizzling olive oil over roasted carrots or eating eggs with avocado for maximum benefit.
Are You Overdoing Retinol? (Warning Signs to Watch For)
Retinol is powerful—but too much can damage your skin’s barrier, leading to inflammation, redness, peeling, and sensitivity.
Signs of Overusing Retinol:
❌ Dry, flaky, or irritated skin
❌ Increased breakouts (yes, too much retinol can cause acne!)
❌ Stinging or burning sensation after applying skincare
❌ Skin feeling thin or overly sensitive
The Fix? If you’re overdoing it, cut back on retinol and focus on skin barrier repair with:
✔️ Ceramides to strengthen the skin barrier
✔️ Omega-3s (salmon, flaxseeds) to reduce inflammation
✔️ Hyaluronic acid to restore hydration
Your Takeaway: Feed Your Skin from Within
Retinol is great, but it’s not the full solution. If you want glowing, youthful skin, support it with whole-food sources of vitamin A, healthy fats, and skin-repairing nutrients.
✨ Your challenge: Add at least ONE vitamin A-rich food to your meals this week and watch your skin improve! ✨
