Vitamin A
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NUTRIENT FACTS
Nutrient Type
YES
ATC Code
No
Deficiency Diseases
YES
Dietary Sources
YES
Summary
Vitamin A is crucial for vision, especially in low light, and supports the immune system, which helps the body fight infections. It also maintains skin health and cell growth, ensuring the proper functioning of the heart, lungs, and kidneys.
You can get Vitamin A from animal-based foods like liver, fish oils, and dairy, which provide retinol, a form of Vitamin A. Plant-based foods like carrots and spinach contain beta-carotene, which the body converts to Vitamin A.
Vitamin A deficiency can lead to vision problems like night blindness and dry eyes. It also weakens the immune system, increasing the risk of infections. Severe deficiency can cause blindness, especially in children and pregnant women in low-income areas.
The daily requirement varies: adult men need 900 micrograms, women need 700 micrograms, pregnant women need 770 micrograms, and breastfeeding women need 1,300 micrograms. The upper limit for adults is 3,000 micrograms per day.
Taking Vitamin A supplements can be safe if done correctly. However, excessive intake can cause nausea, dizziness, liver damage, and birth defects. It's important to consult a healthcare provider before taking high doses to avoid toxicity.
Frequently Asked Questions
What does Vitamin A do?
Vitamin A is a vital vitamin for the body. It plays a crucial role in maintaining vision, especially in low light. It supports the immune system, helping the body fight infections. Vitamin A is also important for skin health and cell growth. It ensures the proper functioning of the heart, lungs, and kidneys. Adequate intake is essential for overall health and well-being.
How can I get Vitamin A from my diet?
Vitamin A is found in various foods. Animal-based sources include liver, fish oils, and dairy products, which provide retinol. Plant-based sources like carrots, sweet potatoes, and spinach contain beta-carotene, which the body converts to Vitamin A. Fortified foods like cereals and milk also provide Vitamin A. Absorption can be affected by factors like fat intake, as Vitamin A is fat-soluble, and health conditions affecting digestion. A balanced diet ensures adequate intake.
How does Vitamin A affect my health?
Vitamin A deficiency can lead to serious health issues. It primarily affects vision, causing night blindness and xerophthalmia, which is dry eyes. Severe deficiency can result in blindness. It also weakens the immune system, increasing infection risk. Children and pregnant women in low-income areas are most at risk. Symptoms include dry eyes, difficulty seeing at night, and Bitot spots, which are foamy patches on the whites of the eyes. Addressing deficiency is crucial to prevent these health problems.
Who can have low levels of Vitamin A?
Vitamin A deficiency is most common in children under 5 and pregnant women in low-income regions. These groups are at risk due to inadequate dietary intake and increased nutritional needs. Malnutrition and poor access to Vitamin A-rich foods contribute to deficiency. Inadequate intake can impair vision and immune function, leading to serious health issues. Addressing dietary gaps and ensuring access to Vitamin A-rich foods can help prevent deficiency in these vulnerable populations.
What diseases can Vitamin A treat?
Vitamin A is used in treating certain diseases. It is effective in managing measles, reducing severity and complications. It also helps in treating night blindness and xerophthalmia, which are eye conditions caused by deficiency. Vitamin A supports immune function, aiding recovery from infections. Evidence supports its use in these conditions, especially in areas with high deficiency rates. However, supplementation should be guided by healthcare professionals to avoid toxicity.
How do I know if I have low levels of Vitamin A?
Diagnosing Vitamin A deficiency involves blood tests to measure serum retinol levels. Levels below 0.7 micromoles per liter indicate deficiency. Symptoms like night blindness and dry eyes can suggest deficiency. Healthcare providers may also assess dietary intake and look for signs like Bitot spots, which are foamy patches on the eyes. Identifying the cause may involve evaluating dietary habits and health conditions affecting absorption. Early diagnosis is crucial to prevent severe health issues.
How much supplement of Vitamin A should I take?
The daily requirement of Vitamin A varies by age and life stage. For adult men, it's 900 micrograms, and for women, it's 700 micrograms. Pregnant women need 770 micrograms, while breastfeeding women require 1,300 micrograms. Children need less, with requirements increasing as they grow. The upper limit for adults is 3,000 micrograms per day. It's important to meet these needs through a balanced diet to support vision, immune function, and overall health.
Will supplements of Vitamin A interfere with my prescription medicines?
Yes, Vitamin A supplements can interact with certain prescription medications. Retinoids, which are a form of Vitamin A, can interact with medications like isotretinoin, used for acne, increasing the risk of toxicity. High doses of Vitamin A can also affect the effectiveness of anticoagulants, which are blood thinners, and increase bleeding risk. It's important to consult a healthcare provider before combining Vitamin A supplements with prescription medications to avoid adverse effects.
Is taking too much of Vitamin A harmful?
Excessive Vitamin A supplementation can be harmful. The tolerable upper intake level for adults is 3,000 micrograms per day. Short-term effects of overdose include nausea and dizziness. Long-term excessive intake can lead to liver damage and increased risk of bone fractures. Pregnant women should be cautious, as high doses can cause birth defects. It's important to avoid unnecessary supplementation and consult a healthcare provider before taking high doses of Vitamin A.
What is the best supplement for Vitamin A?
Vitamin A comes in different chemical forms. Retinol and retinyl esters are found in animal products and are highly bioavailable, meaning they are easily absorbed by the body. Beta-carotene, found in plants, is converted to Vitamin A in the body but is less bioavailable. Retinol is often used in supplements for its effectiveness. Beta-carotene is preferred for its safety, as it doesn't cause toxicity. Choosing a form depends on dietary preferences and health needs.
Content of Selected Foods
| Food | Milligrams (mg) per serving | Percent DV* |
|---|---|---|
| Beef liver, pan fried, 3 ounces | 6,582 | 731 |
| Sweet potato, baked in skin, 1 whole | 1,403 | 156 |
| Spinach, frozen, boiled, ½ cup | 573 | 64 |
| Pumpkin pie, commercially prepared, 1 piece | 488 | 54 |
| Carrots, raw, ½ cup | 459 | 51 |
| Herring, Atlantic, pickled, 3 ounces | 219 | 24 |
| Ice cream, French vanilla, soft serve, ⅔ cup | 185 | 21 |
| Milk, skim, with added vitamin A and vitamin D, 1 cup | 149 | 17 |
| Cantaloupe, raw, ½ cup | 135 | 15 |
| Cheese, ricotta, part skim, ½ cup | 133 | 15 |
| Peppers, sweet, red, raw, ½ cup | 117 | 13 |
| Mangos, raw, 1 whole | 112 | 12 |
| Breakfast cereals, fortified with 10% of the DV for vitamin A, 1 serving | 90 | 10 |
| Egg, hard boiled, 1 large | 75 | 8 |
| Black-eyed peas (cowpeas), boiled, 1 cup | 66 | 7 |
| Apricots, dried, sulfured, 5 apricots | 63 | 7 |
| Broccoli, boiled, ½ cup | 60 | 7 |
| Salmon, sockeye, cooked, 3 ounces | 59 | 7 |
| Tomato juice, canned, ¾ cup | 42 | 5 |
| Yogurt, plain, low fat, 1 cup | 32 | 4 |
| Tuna, light, canned in oil, drained, 3 ounces | 20 | 2 |
| Baked beans, canned, plain or vegetarian, 1 cup | 13 | 1 |
| Summer squash, all varieties, boiled, ½ cup | 10 | 1 |
| Chicken, breast meat and skin, roasted, ½ breast | 5 | 1 |
| Pistachio nuts, dry roasted, 1 ounce | 4 | 0 |
- * DV means Daily Value. It’s a number set by the U.S. Food and Drug Administration (FDA) to show how much of a nutrient you should get each day. For example, the Daily Value for calcium is 1,300 mg for adults and kids aged 4 and older. Food labels must show how much calcium they contain. If a food gives you 20% or more of your daily calcium need, it’s considered a high source. Even if a food gives less, it can still be part of a healthy diet.
Required (or Advised) Daily Intake
| Age | Male | Female | Pregnant | Lactating |
|---|---|---|---|---|
| 0–6 months | 400 | 400 | - | - |
| 7–12 months | 500 | 500 | - | - |
| 1–3 years | 300 | 300 | - | - |
| 4–8 years | 400 | 400 | - | - |
| 9–13 years | 600 | 600 | - | - |
| 14+ years | 900 | 700 | 750 | 1200 |
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