Vitamin A

Vitamin A – Everything You Need to Know

ByNutriWins Reading Time: 14 minutes

Vitamin A is an important vitamin that we need for healthy skin, eyesight, and immunity. It can be found in many foods such as cod liver oil, carrots, spinach, kale, broccoli and even squash. But how much of this vitamin should you take every day? Here’s a quick guide to help answer any questions you may have about Vitamin A!

What is vitamin A?

Vitamin A is an essential nutrient that helps with the normal functioning of our cells; it also supports growth and development at all stages from infancy into adulthood. The body needs beta-carotene to convert or synthesize vitamin A which typically comes through food sources–as we age though those stores deplete so supplementation becomes necessary in some cases.

There are 2 kinds of Vitamin A: preformed, which means that it comes from animal products and provitamin A carotenoids (plant based).

Preformed vitamin A: Preformed vitamin A can be found in animal products, such as liver and fish oil and is needed for healthy eyesight.

Provitamin A carotenoids: Provitamin A carotenoids are plant based– meaning we get them from vegetables like carrots and sweet potatoes or fruits like mangoes and papayas. These carotenoids convert into vitamin A after our body processes them through the gut (aka they’re ‘pre-vitamins’).

Sources of vitamin A

Please find below a list of vitamin A products with source and Retinol activity equivalences

SourceRetinol activity equivalences, mcg/100g
Cod liver oilCod liver oil30000
Turkey liverLiver turkey8058
beefliverLiver beef, pork, fish6500
chicken liverLiver chicken3296
GheeGhee
(clarified butter made from the milk)		3069
sweet potatosSweet potato961
Carrots Carrot835
broccoliBroccoli leaf800
butterButter684
kaleKale681
collard greensCollard greens575
butternut squashButternut squash532
Dandelion greensDandelion greens508
SpinachSpinach469
PumpkinPumpkin426
CheddarCheddar cheese265
Cantaloupe melonCantaloupe melon169
Bell pepperBell pepper/capsicum, red157
eggEgg140

Dietary recommendations

The dietary recommendations of vitamin A are the following :

  • Children age five or younger should get between 400 to 600 IU of Vitamin A per day.
  • Adults need 900 to 2800 IU of vitamin A daily, and pregnant women require 2700 IUs during the second half of their pregnancy. Elderly people may also need more than the recommended amount for healthy eyesight as they are at an increased risk for vision problems.

There is not a set standard dosage because there are so many factors that influence how much we would need such as genetics, race/ethnicity, gender (women have higher requirements), what kind of carotenoids you’re consuming from your diet and if you smoke cigarettes which can increase calcium excretion from bones causing low bone density levels.

List of recommendations.

Pregnancy

Life stage group(mcg RAE/day)Upper limits (UL, mcg /day)
<19 years750 mcg2800 mcg
>19 years770 mcg3000 mcg

Lactation

Life stage group(mcg RAE/day)Upper limits (UL, mcg/day)
<19 years1200 mcg2800 mcg
>19 years1300 mcg3000 mcg

Infants

Life stage group (mcg RAE/day)Upper limits (UL, mcg /day)
0–6 months400 mcg500 mcg
7–12 months600 mcg600 mcg

Children

Life stage group(mcg RAE/day)Upper limits (UL, mcg/day)
1–3 years300 mcg600 mcg
4–8 years400 mcg900 mcg

Females

Life stage group(mcg RAE/day)Upper limits (UL, mcg/day)
9–13 years600 mcg1700 mcg
14–18 years700 mcg2800 mcg
>19 years700 mcg3000 mcg

Males

Life stage groupRDAs or AIs (mg RAE/day)Upper limits (UL, mg/day)
9–13 years600 mcg1700 mcg
14–18 years900 mcg2800 mcg
>19 years900 mcg3000 mcg

Dietary supplements

For those who are unable to consume the recommended amounts of Vitamin A from food, supplements may be necessary. The two forms available in dietary supplements for vitamin A is retinol and beta-carotene.

Retinol: Retinyl palmitate or retinyl acetate can also be found as ingredients in some foods like milk and cereal; it’s important to note that these sources will not provide you with enough vitamin A if you don’t get enough from your diet due to its low absorption rate when consumed orally compared to other food sources such as liver (also high in fat).

Beta Carotene: Beta carotene is a form of preformed vitamin A which comes naturally from plant foods containing carotenoids, like carrots. It’s also the most common form of vitamin A found in dietary supplements made from plant sources for those who cannot consume enough preformed Vitamin A through food because it is much more readily absorbed (even when consumed orally). Plant based forms of beta carotene are not as rich in nutrients as animal-based and fortified versions; they need to be carefully combined with other vitamins or minerals which work synergistically with them to maximize absorption rates.

Benefits of Vitamin A

The benefits of vitamin A are so many. From it’s required for nearly all aspects of a human being, such as maintaining healthy skin and mucus membranes to supporting the immune system in fighting infections.

It’s important for good vision, healthy skin and bone growth, cell division, and immune function. Research suggests that vitamin A may be good for bone health and vision. Studies have found possible links between low levels of this nutrient and an increased risk for some chronic diseases, including certain cancers, dry eyes (keratoconjunctivitis sicca), corneal ulceration or descemetocele in people with the HIV virus infection. Some studies also show it might help protect against lung cancer.

Boys who are deficient in vitamin A before puberty can develop weaker bones as they get older; girls could grow up to be shorter than their healthy counterparts because of poor growth and development while growing up during childhood.

10 Carrot Benefits

Deficiency of vitamin A

The deficiency of vitamin A is associated with chronic malabsorption of lipids, impaired bile production and release, and chronic exposure to oxidants, such as cigarette smoke, and chronic alcoholism.

The long-term consequences may be an increased risk of developing certain cancers, dry eyes (keratoconjunctivitis sicca), corneal ulceration or descemetocele in people with the HIV virus infection. Some studies also show it might help protect against lung cancer.

Boys who are deficient in vitamin A before puberty can develop weaker bones as they get older; girls could grow up to be shorter than their healthy counterparts because of poor growth and development while growing up during childhood.

Children born to mothers with severe pre-existing malnutrition have low levels of vitamin A stores at birth and a greater likelihood for diarrhea disease related morbidity and mortality if not supplemented on time.

Beta Carotene Side Effects

There have been cases where people consuming too large an amount of beta carotene by themselves were experiencing side effects such as hypothyroidism, osteoporosis and liver toxicity due to excess intake levels that may.

Final Thoughts

Our final thoughts about Vitamin A is that this is a nutrient that we need to make sure our children are getting enough of.

Many parents might be wondering if there really is any harm in feeding their kids extra vitamins or minerals? The answer is not much; as long as you keep them healthy with a balanced diet and avoid giving too high doses over time.

Questions answered

The human body is able to form a hormone and retinol from the beta carotene that they consume. This hormone, which we call vitamin A or Retinoids, helps in regulating many aspects of our health including how well it protects us against infection with viruses and bacteria.

  • Preformed vitamin A can be found in animal products, such as liver and fish oil and is needed for healthy eyesight.
  • Provitamin A carotenoids are plant based– meaning we get them from vegetables like carrots and sweet potatoes or fruits like mangoes and papayas. These carotenoids convert into vitamin A after our body processes them through the gut (aka they’re ‘pre-vitamins’).

Vitamin A is also known as retinoids. It helps build the tissue in your body, including skin and eyes. Vitamin A works with cells to help keep them healthy.

  • Children age five or younger should get between 400 to 600 IU of Vitamin A per day.
  • Adults need 900 to 1800 IU of vitamin A daily, and pregnant women require 2700 IUs during the second half of their pregnancy. Elderly people may also need more than the recommended amount for healthy eyesight as they are at an increased risk for vision problems.

There is not a set standard dosage because there are so many factors that influence how much we would need such as genetics, race/ethnicity, gender (women have higher requirements), what kind of carotenoids you’re consuming from your diet and if you smoke cigarettes which can increase calcium excretion from bones causing low bone density levels.

Vitamin A is a water-soluble vitamin which is primarily found in cod liver oil, bright colored vegetables, orange fruit, yellow fruit, and dark green leafy vegetables.

If you are looking for an easy way to get your daily dose of vitamin A, supplements can be a good alternative.

It depends. If you are a vegan, pregnant woman or breastfeeding mom, and/or have an inflammatory condition such as asthma or diabetes then yes.

If not? Then no—but it won’t hurt to take them if you want to be safe!

Yes, but it will not lead to better health. Vitamin A is fat-soluble and needs a certain amount of time in the body before it can be used by your cells – so taking supplements everyday is not recommended or helpful for sustaining optimal levels.

Vitamin A is important for maintaining the health of your skin. It helps with cell repair, which in turn improves the appearance of your complexion.”

“A vitamin A deficiency can lead to skin issues such as dryness, rough texture, and more.

Acne is one of the many benefits that can come from consuming enough Vitamin A in your diet. It helps keep skin healthy by forming new cells and fighting bacteria on the surface layer, so pores don’t clog up with oil.

Studies have shown that vitamin A helps support the body’s immune system, reducing inflammation and promoting a healthy response to infection.

“Vitamin A also supports healthy eyesight by protecting cells in the retina of your eye against oxidative stress and free radical damage.”

“It may help prevent age related macular degeneration which causes blindness as we grow older.”

Vitamin A is an important nutrient and when found in excess it can be harmful to our health. There are a few factors that could cause vitamin A levels to rise, including renal disease, liver disease, infections, or even if you’re taking high-dose vitamin supplements. If you notice that your blood test results show higher than normal levels of this nutrient, then contact your doctor immediately so they can help assess the situation and figure out what’s going on.

Vitamin A deficiency can come about from a few different reasons. One reason is if you have an intestinal problem, which may prevent the nutrient’s absorption into your body. Another possibility is that it could be related to poor diet or restricted eating habits.

In fact, most fruits contain some amount of vitamin A, although the amounts vary depending on the type of fruit and which variety it is.

What’s a person to do when they’re trying to figure out which foods have more or less vitamin A? One thing someone can do is look at the color of the food: dark green and orange-colored foods usually contain high levels of this important nutrient while light green or white-colored foods might not be as rich in it. In addition, there’s one particular group that tends to have higher levels than other groups.

It’s possible that the hair loss is related to a vitamin A deficiency.

The best way for someone who suffers from hair loss and has been diagnosed with this deficiency to find out if it really does have something do with their diet, they should see their doctor and start taking supplements of vitamin A.

A vitamin deficiency can be difficult to detect and usually goes unnoticed. However, there are some symptoms of low vitamin A that you should pay close attention to! The symptoms of low vitamin A are:

  • Weakness
  • Fatigue
  • Sore throat, nose and mouth; dry skin
  • Poor vision, including blurry or decreased eyesight with night blindness. Also see sensitivity to light
  • Dry lips that crack easily. Cracks in the corners of the mouth are also common among those who lack vitamin A.

It’s not just carrots that are important for eye health. Vitamin A is a nutrient that helps maintain good vision and prevents night blindness.

When you eat foods rich in vitamin A, your body converts this nutrient to retinol, an active form of vitamin A found in the retina of your eyes. This is one way your body can use what you eat to make sure your eyes stay healthy!

One of the most popular myths in the world of skin care is that vitamin A will lighten your skin. So, does it?

The answer is no! Vitamin A doesn’t do anything for your skin’s natural pigment levels. In fact, when taken orally, it may actually cause an increase in melanin production and darkening of existing pigmentation spots on your body. This can happen because excess vitamin A can be converted into a form called retinoic acid which has been found to not only have a negative effect on acne but also to potentially promote tumor growth and development as well as interfere with how some chemotherapy drugs work.

Vitamin A has been found to help with wrinkles when applied topically. But it’s important to note that this effect will only last for a short time and isn’t guaranteed.

If you’re looking for something more permanent than topical applications of vitamin A can offer, then the answer might be injectable treatments.

Many of us are aware that vitamin A is essential for healthy skin. It protects against dryness, aging, and acne outbreaks; but did you know that it can also help to reduce the appearance of scars?

There are many different forms of this vitamin, but the ones that seem to be most effective in treating acne and scarring are retinol (the animal-derived form) and beta-carotene (the plant derived form).

The way that vitamin A can help to reduce the appearance of scars is by helping skin cells regenerate more quickly. It does this by speeding up the production of proteins that are important in keeping new cells healthy and preventing them from sticking together.

Many people take vitamin A for its anti-inflammatory properties. But is it really?

A study in the journal “Arthritis and Rheumatology” found that while one form of vitamin A, retinol, was indeed anti-inflammatory, another form called beta carotene didn’t have any effect on inflammation at all.

In other words, if you’re taking a supplement with both forms of this nutrient and looking to reduce inflammation, your best bet would be to pick up some retinol only supplements instead.

A person can develop vitamin A toxicity if they take too much of the vitamin. This is because the body can only store a certain amount of this nutrient at one time and there is no way to break it down once it enters the bloodstream, so it continues to circulate in high concentration until it’s eliminated. The effects of taking too much Vitamin A may vary depending on how quickly an individual develops symptoms or when they first noticed them but typically include nausea, vomiting, headaches, blurry vision and dry skin.

The answer to this question is yes! Vitamin A toxicity can be reversed if it is caught early on and treated properly.

Hypervitaminosis-A symptoms include loss of appetite, nausea and vomiting, dry skin and eyes, bone pain or tenderness.

In some cases, the excess levels will build up in your body and it can cause problems with your immune system function.

Fortunately for those who have been diagnosed with hypervitaminosis-A there are treatments available to help reverse the condition such as vitamin K supplementation, antibiotics, and sometimes even surgical procedures.

Vitamin A is essential for hair growth, as it plays a role in the production of sebum. Sebum is an oil that coats the scalp and hair to help encourage healthy follicles.

Vitamin A also helps to keep skin cells strong by regenerating them quickly. This means vitamin A will help heal nicks and cuts on your skin more efficiently than other vitamins.

Vitamin A and vitamin C are both antioxidants, but their benefits vary greatly. Each has a different way that it interacts with oxidation and stressors to help with overall skin health.

When using both Vitamin A and vitamin C, it is a good idea to use them separately in order to maximize the benefits you’ll receive from each.

By NutriWins team

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