Best things you need to know about vitamin A in 2021
Vitamin A is an essential vitamin that the body needs for growth and development. It is also vital for cell recognition, vision, immune function, and reproduction.
It also helps the heart, lungs, kidneys, and other organs function correctly.
Vitamin A deficiency is rare in the United States. If it happens, it can lead to eye problems, including night blindness.
In this article, learn more about the types of vitamin A, what vitamin A does, and some good sources of it.
Types
Vitamin A occurs in different forms. The list below will provide more detail.
Preformed vitamin A occurs in meat, fish, and dairy produce.
Provitamin A is present in fruits, vegetables, and other plant-based products.
Retinol is the main active form of vitamin A in the blood. Retinyl palmitate is the storage form of the vitamin.
Beta-carotene is a provitamin, or a precursor of vitamin A that occurs in plants — especially dark colored fruits and vegetables and oily fruits.
Beta-carotene is, in itself, an antioxidant, but the body can also convert it into vitamin A as needed.
Benefits
Vitamin A contributes to various bodily functions and helps prevent a range of problems, including:
night blindness
infections, especially in the throat, chest, and abdomen
follicular hyperkeratosis, which can lead to dry, bumpy skin
fertility issues
delayed growth in children
Consuming an adequate amount of vitamin A may have the following benefits.
Lower cancer risk
Some experts have looked at whether or not adequate intakes of carotenoids can help reduce the risk of lung, prostate, and other types of cancer.
However, research has produced mixed results.
Healthful skin and hair
Vitamin A is important in the growth of all bodily tissues, including skin and hair.
It contributes to the production of sebum, which is the oil that helps maintain levels of moisture in the skin and hair.
For more in-depth resources about vitamins, minerals, and supplements, visit our dedicated hub.
Food sources
The form of vitamin A will depend on the source.
For example, ready-made retinol — which is the active form of vitamin A — only comes from animal sources.
The richest sources of retinol include:
organ meats, such as liver
fatty fish, such as tuna and herring
milk and cheese
eggs
Plant-based foods contain carotenoids, which are antioxidant forms of vitamin A. The body converts these into retinol as it needs.
Carotenoid is an orange pigment that contributes to the color of certain fruits and vegetables.
Fruit and vegetable sources that are rich in carotenoids are often orange. They include:
pumpkin
carrots
squash
sweet potato
red peppers
cantaloupe
apricot
mango
Plant foods that are rich in beta-carotene include dark green leafy vegetables, such as:
broccoli
spinach
turnip greens
Recommended intake
The recommended intake of vitamin A varies according to age. People also need more during pregnancy and while breastfeeding.
It is available in several forms, and the vitamin A content in foods is often measured as retinol activity equivalents (RAEs).
One RAE is equal to:
1 microgram (mcg) of retinol
12 mcg of beta-carotene from food
2 mcg of beta-carotene from supplements
3.33 international units of vitamin A
The recommended daily allowances of vitamin A by age are as follows:
up to 6 months: 400 mcg
7–12 months: 500 mcg
1–3 years: 300 mcg
4–8 years: 400 mcg
9–13 years: 600 mcg
14+ years: 900 mcg for males and 700 mcg for females
During pregnancy, the requirement is 770 mcg per day. While breastfeeding, it is 1,300 mcg per day.
The 2007–2008 National Health and Nutrition Examination Survey found that the average U.S. individual, aged 2 years and above, consumes 607 mcg of vitamin A per day.
Who is at risk of deficiency?
Those at highest risk of deficiency include:
preterm infants
infants and children in developing countries
pregnant and lactating people in developing countries
people with cystic fibrosis
People who use the weight loss drug orlistat may have a higher risk of deficiency. Orlistat reduces the body’s ability to absorb fat soluble vitamins such as vitamin A.
Vitamin A supplements are available for those whose bodies have difficulty absorbing the nutrient, but it is best to meet needs through food, where possible.
This is because the use of supplements can mask possible deficiencies of other nutrients. This may lead to further health issues.
Risks
Preformed vitamin A can be toxic when people consume too much, either through their diet or through supplementation.
The tolerable upper intake level for vitamin A varies by age. The upper intake level is the amount above which vitamin A intake may be toxic.
It does not appear that a person can consume too much beta-carotene, as the body will only convert it into vitamin A as necessary.
Vitamin A toxicity
That said, consuming too much preformed vitamin A can lead to vitamin A toxicity, or hypervitaminosis A.
Symptoms can include:
changes in skin color
peeling on the palms of the hands and soles of the feet
cracked skin on the fingers
psoriasis
allergic contact dermatitis
ectropion, which affects the skins around the eyes
dry lips, mouth, and nose, which can increase the risk of infection
reduced sebum production
Long-term overuse can lead to:
changes in bone formation
high cholesterol levels
liver damage
nervous system changes leading to headaches, nausea, and vomiting
During pregnancy, consuming too much retinol can increase the risk of an infant being born with:
cleft palate
heart problems
microcephaly
hydrocephalus, or water on the brain
problems with the thymus gland, which produces white blood cells
The use of the topical treatment retinol may also increase vitamin A levels to an unhealthy level. People tend to use retinol as an anti-aging skin cream.
Topical products can have adverse effects on the skin, though these will likely be less severe than those resulting from oral overconsumption. However, people should avoid using them during pregnancy.
The highest risk of overconsumption is with supplements. A healthful, balanced diet is unlikely to lead to toxic levels of vitamin A. It should also provide enough vitamin A without needing supplements.
Isotretinoin
Another possible cause of vitamin A toxicity is the use of retinol-based medications. Isotretinoin (Accutane) is one such example. Doctors sometimes prescribe isotretinoin for severe acne.
Anyone using this treatment should avoid taking vitamin A supplements because this drug is a vitamin A derivative.
A doctor will not prescribe isotretinoin if a person is pregnant or may become pregnant.
Summary
Vitamin A is an essential nutrient that contributes to many functions in the body, such as protecting eye health.
In the U.S., deficiency is rare. Most people can meet their needs for vitamin A through their diet.
In some cases, however, a doctor may recommend supplements. Anyone who uses vitamin A supplements should take care to follow the doctor’s instructions, as some forms of vitamin A can be toxic in high doses.
Please don’t forget to share this articles on all your social media handles for others to learn too. You can also find us on Facebook. Thank you.
We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept”, you consent to the use of ALL the cookies.
This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
Necessary cookies are absolutely essential for the website to function properly. These cookies ensure basic functionalities and security features of the website, anonymously.
Cookie
Duration
Description
cookielawinfo-checkbox-analytics
11 months
This cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Analytics".
cookielawinfo-checkbox-functional
11 months
The cookie is set by GDPR cookie consent to record the user consent for the cookies in the category "Functional".
cookielawinfo-checkbox-necessary
11 months
This cookie is set by GDPR Cookie Consent plugin. The cookies is used to store the user consent for the cookies in the category "Necessary".
cookielawinfo-checkbox-others
11 months
This cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Other.
cookielawinfo-checkbox-performance
11 months
This cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Performance".
viewed_cookie_policy
11 months
The cookie is set by the GDPR Cookie Consent plugin and is used to store whether or not user has consented to the use of cookies. It does not store any personal data.
Functional cookies help to perform certain functionalities like sharing the content of the website on social media platforms, collect feedbacks, and other third-party features.
Performance cookies are used to understand and analyze the key performance indexes of the website which helps in delivering a better user experience for the visitors.
Analytical cookies are used to understand how visitors interact with the website. These cookies help provide information on metrics the number of visitors, bounce rate, traffic source, etc.
Advertisement cookies are used to provide visitors with relevant ads and marketing campaigns. These cookies track visitors across websites and collect information to provide customized ads.