Everything You Need to Know About Vitamin A

Have you ever wondered why carrots are good for your eyesight? It's all thanks to a powerful nutrient called vitamin A! While protecting your vision is undoubtedly a crucial function, vitamin A benefits your body in surprising ways, making it an essential part of a healthy lifestyle.

 Vitamin A comes in two primary forms: retinol, found in animal products like eggs and liver, and carotenoids, found in brightly colored fruits and vegetables like carrots, sweet potatoes, and leafy greens. Once consumed, the body converts some carotenoids, particularly beta-carotene, into retinol, which it uses for various functions.

 While vitamin A is well-known for supporting healthy vision, especially night vision, its benefits extend far beyond your eyes. Here are some key roles it plays in your body:

• Immune System Booster: Vitamin A helps strengthen your immune system, making you more resistant to infections and illnesses.
• Healthy Skin and Glowing Skin: It promotes healthy skin cell growth, keeping your skin smooth and supple and aiding in wound healing. Recent research suggests that topically and orally, vitamin A can contribute to a youthful appearance. A study published in the journal "Cosmetics" in 2023 found that combining oral vitamin A supplements with topical retinoic acid treatment improved the appearance of moderate to severe facial skin aging compared to topical treatment alone. 
• Bone Development: Vitamin A plays a role in bone development and growth, especially during childhood and adolescence.
• Reproductive Health: Vitamin A is crucial for both male and female reproductive health. It plays a vital role in germ cell development, the process by which sperm and eggs are formed.

The recommended daily intake of vitamin A varies depending on age and gender. However, most adults need around 700 micrograms (mcg) daily for women and 900 mcg for men.

 There are two main dietary sources of vitamin A:

• Animal sources provide preformed vitamin A (retinol), the "active" form readily usable by the body. Examples include liver, egg yolk, and dairy products.
• Plant sources contain provitamin A carotenoids, which need to be converted into retinol during digestion. Carotenoids are the pigments that give plants their vibrant colors. Examples include:
• Fruits and vegetables: Dark green leafy vegetables (spinach, amaranth), orange-fleshed sweet potatoes, carrots, squashes/pumpkins, yellow maize, mangoes, and papayas.
• Oils: Red palm oil and biruti palm oil (but be aware that boiling destroys vitamin A content).

 Fortunately, a variety of delicious and nutritious foods are packed with vitamin A:

• From the Sea: Opt for vitamin A-rich fish like herring and salmon.
• Animal Products in Moderation: Include lean meats, eggs, and dairy products like milk and cheese in your diet, being mindful of cholesterol content.
• A Rainbow on Your Plate: Embrace the vibrant colors of fruits and vegetables! Fill your plate with dark green leafy vegetables like spinach and amaranth, orange-fleshed sweet potatoes, carrots, broccoli, winter squash, refreshing cantaloupe, sweet mangoes, and juicy apricots.
• Fortified Options: Choose fortified breakfast cereals and milk enriched with vitamin A for an extra boost.

Not getting enough Vitamin A can lead to several health concerns. Vitamin A deficiency is a global concern, particularly among children in developing countries. Symptoms can range from:

• Night blindness leading to difficulty seeing in low light conditions.
• Dry eyes leading to increased risk of infections and discomfort 
• Dry and scaly skin leading to increased risk of skin infections.
• Slow growth and development in children, affecting bone health and immunity.

While vitamin A is essential, too much can also be harmful.  Pregnant women and those considering pregnancy should be especially cautious. High doses of preformed vitamin A (from supplements or animal sources) can lead to congenital defects.

• Pregnant women: Routine vitamin A supplementation during pregnancy is generally not recommended. However, in areas with severe vitamin A deficiency and night blindness, pregnant women may receive specific doses under medical supervision.
• Postpartum women: Supplementation is not advised for the prevention of maternal and infant morbidity and mortality.

Embrace the power of Vitamin A, responsibly!

By incorporating vitamin A-rich foods and maintaining a balanced diet, you can ensure your body receives this essential nutrient for optimal health and well-being. So, stock up on those carrots and explore the colorful world of fruits and vegetables—your body will thank you for it. However, remember that moderation is key, and consult your doctor before taking any vitamin A supplements, especially if you are pregnant or planning to become pregnant.

Written by Iana Malasevskaia, MD

Edited by Dima Bader

References:

1. The Nutrition Source.Vitamin A. Last reviewed March 2023.https://www.hsph.harvard.edu/nutritionsource/vitamin-a/
2. Gilbert C. What is vitamin A and why do we need it? Community Eye Health. 2013;26(84):65.
3. National Institutes of Health (NIH). Office of Dietary Supplements (ODS). (2022, August 12). Vitamin A and Carotenoids [Fact Sheet]. National Institutes of Health.https://ods.od.nih.gov/factsheets/VitaminA-Consumer/
4. McGuire S. WHO Guideline: Vitamin A supplementation in pregnant women. Geneva: WHO, 2011; WHO Guideline: Vitamin A supplementation in postpartum women. Geneva: WHO, 2011. Adv Nutr. 2012;3(2):215-216. Published 2012 Mar 1. doi:10.3945/an.111.001701 https://doi.org/10.3945/an.111.001701 
5. Milani M, Colombo F on behalf of the To-Re Trial Study Group. Skin Anti-Aging Effect of Oral Vitamin A Supplementation in Combination with Topical Retinoic Acid Treatment in Comparison with Topical Treatment Alone: A Randomized, Prospective, Assessor-Blinded, Parallel Trial. Cosmetics. 2023; 10(5):144. https://doi.org/10.3390/cosmetics10050144