Vitamin A Overview

Vitamin A, also known as retinol, is an essential fat-soluble vitamin crucial for various bodily functions, including vision, immune system performance, and cellular communication¹². It also plays a vital role in maintaining the integrity and function of skin and mucous membranes².

Benefits of Vitamin A

1. Vision: Supports good vision, especially in low light conditions.
2. Immune Function: Enhances immune system efficiency.
3. Growth and Development: Important for reproduction and cellular growth.
4. Skin Health: Maintains healthy skin and mucous membranes.

Sources of Vitamin A

Vitamin A is found in two primary forms in the diet:

• Preformed Vitamin A (Retinol and Retinyl Esters): Found in animal products like liver, fish, eggs, and dairy.
• Provitamin A Carotenoids: Present in plant-based sources like carrots, sweet potatoes, and leafy green vegetables, which are converted into vitamin A by the body¹³.

Dietary Recommendations

• For Men: 900 µg RAE/day
• For Women: 700 µg RAE/day⁴.

Potential Deficiencies and Excess Intake

• Deficiency: Can lead to issues like night blindness and dry skin⁴.
• Excess: Toxicity can occur with high intake, particularly from supplements, leading to symptoms like dizziness, nausea, and even liver damage. Pregnant women should avoid high doses as it can cause birth defects⁵.

Would you like to see some product recommendations for Vitamin A supplements?

Footnotes

1. MedlinePlus Medical Encyclopedia ↩ ↩²

2. NCBI PMC ↩ ↩²

3. NHS ↩

4. Harvard T. H. Chan School of Public Health ↩ ↩²

5. Mayo Clinic ↩