Vitamin A
Vitamin A is a fat-soluble vitamin that plays a key role in vision, immune function, and skin health. It occurs naturally in animal-based foods and in some plants as the provitamin beta-carotene.
What are the benefits of vitamin A?
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Supports healthy vision, including night vision.
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Supports cell growth and renewal.
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Acts as an antioxidant.
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Helps support reproductive health.
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Promotes healthy skin and mucous membranes, and supports healing.
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May help keep hair and nails healthy.
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Strengthens the immune system and helps the body fight infections.
Possible symptoms of vitamin A deficiency:
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Poor vision, particularly night blindness.
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Dry, rough skin and mucous membranes.
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Slow wound healing.
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Hair loss and brittle nails.
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Inflamed or red eyelids.
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Frequent infections due to a weakened immune system.
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Fatigue and weakness.
Natural sources of vitamin A
Vitamin A is most abundant in animal-based foods such as liver, fish, eggs, and dairy products. The body can also produce it from provitamin beta-carotene found in plants, which is plentiful in carrots, sweet potatoes, spinach, and other dark green and orange vegetables. Vitamin A supplements are commonly available as capsules, tablets, or liquid drops.
Recommended daily allowance of vitamin A
The recommended daily allowance of vitamin A for adults is around 700-900 micrograms (µg) of retinol equivalents, depending on sex and age. Children and adolescents need lower amounts, while pregnant and breastfeeding women are advised to take slightly more. The right dose should be determined individually, based on age, health status, diet, and blood test results. It's best to talk to a doctor or pharmacist before starting any supplement.
Possible side effects of vitamin A and interactions with medications
Vitamin A is generally well tolerated, but taking too much can cause headaches, nausea, skin redness, or even liver toxicity. It can also interact with certain medications, such as anticoagulants or retinoids, so talk to your doctor before combining them to avoid unwanted side effects.
