Vitamin A
Vitamin A is a group of fat-soluble compounds known as retinoids. The most popular form of vitamin A is retinol which is also known as pro-vitamin A. (1)
Food sources of vitamin A include eggs, pomegranate, acai berries, goji berries, liver, cheese, carrots, butter, wheat germ oil, salmon, trout, cod liver oil, wheatgrass and even bee pollen. Beta-carotene is a water-soluble version of vitamin A found in green, orange and yellow fruits and vegetables, and dairy products.
The best way to get the vitamin A you need is by eating a healthy balanced diet.
Proven health benefits of vitamin A
- Helps the immune system function
- Promotes healthy skin
- Supports healthy iron metabolism
- Helps maintain healthy mucous membranes
- Supports healthy vision
It may improve
- Colds, flu and infections
- Acne, eczema and psoriasis
- Anaemia
- Asthma and hay fever
- Eye health and reduced night vision
What are the benefits?
1) Helps the immune system function
The vitamin is a popular supplement to help prevent colds, flu and infections. Vitamin A could help build resistance to respiratory diseases and lessen the duration of illness.
2) Promotes healthy skin
Vitamin A encourages skin health and is useful for skin problems like acne, eczema and psoriasis.
3) Supports healthy iron metabolism
A retinol deficiency can worsen anaemia caused by iron deficiency. Consuming enough vitamin A can help to prevent this.
4) Helps maintains healthy mucous membranes
Vitamin A also promotes healthy mucous membranes. The membranes line organs and tracts within your body. A deficiency could irritate conditions that affect membranes like allergies and asthma.
5) Supports healthy vision
You need the vitamin for the healthy growth and development of structures in the eye. It follows that vitamin A can help prevent and alleviate vision problems such as poor night vision.
Vitamin A works well with
- Zinc and echinacea to support immunity
- Vitamin B5, nettle and echinacea to relieve allergies
- Bilberry, blueberry and lutein, for eye health
- Tyrosine to promote skin health, UV protection and tanning
- Selenium for antioxidant action
- Liquorice root to help with skin problems
Some things to consider
The liver stores retinol and therefore you can overdose on it. Toxic effects of retinol overdose can include hair loss, nausea and vomiting, fatigue, headaches and liver enlargement.
Supplements containing vitamin A should not be taken during pregnancy as it can cause congenital disorders.
How much do you need?
Adults aged between19-64 years on average need:
- 0.7mg a day for men
- 0.6mg a day for women
You should be able to get all the vitamin A you need from your diet.
According to the National Health Service (NHS), any extra vitamin A stays in your body for future use which means you don’t need it every day. (2)
Resources:
- https://www.healthline.com/nutrition/fat-soluble-vitamins#vitA
- https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-a/
