I’m learning and sharing something new each day for the next 30 days and this is day 2 of ‘Knowing your Supplements’. Today it’s all about Vitamin A. From #NationalInstitutesofHealth #OfficeofDietarySupplements #ODS
What is vitamin A and what does it do?
Vitamin A is a fat-soluble vitamin that is naturally present in many foods. Vitamin A is important for normal vision, the immune system, and reproduction. Vitamin A also helps the heart, lungs, kidneys, and other organs work properly.
There are two different types of vitamin A. The first type, preformed vitamin A, is found in meat, poultry, fish, and dairy products. The second type, provitamin A, is found in fruits, vegetables, and other plant-based products. The most common type of provitamin A in foods and dietary supplements is beta-carotene.
How much vitamin A do I need?
The amount of vitamin A you need depends on your age and reproductive status. Recommended intakes for vitamin A for people aged 14 years and older range between 700 and 900 micrograms (mcg) of retinol activity equivalents (RAE) per day.
What foods provide vitamin A?
Vitamin A is found naturally in many foods and is added to some foods, such as milk and cereal. You can get recommended amounts of vitamin A by eating a variety of foods, including the following:
- Beef liver and other organ meats (but these foods are also high in cholesterol, so limit the amount you eat).
- Some types of fish, such as salmon.
- Green leafy vegetables and other green, orange, and yellow vegetables, such as broccoli, carrots, and squash.
- Fruits, including cantaloupe, apricots, and mangos.
- Dairy products, which are among the major sources of vitamin A for Americans.
- Fortified breakfast cereals.What kinds of vitamin A dietary supplements are available?
Vitamin A is available in dietary supplements, usually in the form of retinyl acetate or retinyl palmitate (preformed vitamin A), beta-carotene (provitamin A), or a combination of preformed and provitamin A. Most multivitamin-mineral supplements contain vitamin A. Dietary supplements that contain only vitamin A are also available.
Am I getting enough vitamin A?
Premature infants, who often have low levels of vitamin A in their first year.
Infants, young children, pregnant women, and breastfeeding women in developing countries.
People with cystic fibrosis.
What happens if I don’t get enough vitamin A?
The most common symptom of vitamin A deficiency in young children and pregnant women is an eye condition called xerophthalmia. Xerophthalmia is the inability to see in low light, and it can lead to blindness if it isn’t treated.
What are some effects of vitamin A on health?
Research has shown.
Cancer
People who eat a lot of foods containing beta-carotene might have a lower risk of certain kinds of cancer, such as lung cancer or prostate cancer. But studies to date have not shown that vitamin A or beta-carotene supplements can help prevent cancer or lower the chances of dying from this disease. In fact, studies show that smokers who take high doses of beta-carotene supplements have an increased risk of lung cancer.
Age-Related Macular Degeneration
Age-related macular degeneration (AMD), or the loss of central vision as people age, is one of the most common causes of vision loss in older people. Among people with AMD who are at high risk of developing advanced AMD, a supplement containing antioxidants, zinc, and copper with or without beta-carotene has shown promise for slowing down the rate of vision loss.
Measles
When children with vitamin A deficiency (which is rare in North America) get measles, the disease tends to be more severe. In these children, taking supplements with high doses of vitamin A can shorten the fever and diarrhea caused by measles. These supplements can also lower the risk of death in children with measles who live in developing countries where vitamin A deficiency is common.
Can vitamin A be harmful?
Yes, high intakes of some forms of vitamin A can be harmful.
Getting too much preformed vitamin A (usually from supplements or certain medicines) can cause dizziness, nausea, headaches, coma, and even death. High intakes of preformed vitamin A in pregnant women can also cause birth defects in their babies. Women who might be pregnant should not take high doses of vitamin A supplements.
Consuming high amounts of beta-carotene or other forms of provitamin A can turn the skin yellow-orange, but this condition is harmless. High intakes of beta-carotene do not cause birth defects or the other more serious effects caused by getting too much preformed vitamin A.
Are there any interactions with vitamin A that I should know about?
Yes, vitamin A supplements can interact or interfere with medicines you take. Here are several examples:
Orlistat (Alli®, Xenical®), a weight-loss drug, can decrease the absorption of vitamin A, causing low blood levels in some people.
Several synthetic forms of vitamin A are used in prescription medicines. Examples are the psoriasis treatment acitretin (Soriatane®) and bexarotene (Targretin®), used to treat the skin effects of T-cell lymphoma. Taking these medicines in combination with a vitamin A supplement can cause dangerously high levels of vitamin A in the blood.
Tell your doctor, pharmacist, and other health care providers about any dietary supplements and medicines you take. They can tell you if those dietary supplements might interact or interfere with your prescription or over-the-counter medicines or if the medicines might interfere with how your body absorbs, uses, or breaks down nutrients.
Vitamin A and healthful eating
People should get most of their nutrients from food, advises the federal government’s Dietary Guidelines for Americans. Foods contain vitamins, minerals, dietary fiber and other substances that benefit health. In some cases, fortified foods and dietary supplements may provide nutrients that otherwise may be consumed in less-than-recommended amounts. For more information about building a healthy diet, refer to the Dietary Guidelines for Americansexternal link disclaimer and the U.S. Department of Agriculture’s MyPlateexternal link disclaimer.
Where can I find out more about vitamin A?
For more information on vitamin A:
Office of Dietary Supplements Health Professional Fact Sheet on Vitamin A
Vitamin Aexternal link disclaimer, MedlinePlus®
For more information on food sources of vitamin A:
U.S. Department of Agriculture’s (USDA’s) National Nutrient Databaseexternal link disclaimer
Nutrient List for vitamin A (listed by food or by vitamin A content), USDA
Nutrient List for beta-carotene (listed by food or by beta-carotene content), USDA
For more advice on buying dietary supplements:
Office of Dietary Supplements Frequently Asked Questions: Which brand(s) of dietary supplements should I purchase?
For information about building a healthy diet:
MyPlateexternal link disclaimer
Dietary Guidelines for Americansexternal link disclaimer
Disclaimer
This fact sheet by the Office of Dietary Supplements provides information that should not take the place of medical advice. We encourage you to talk to your healthcare providers (doctor, registered dietitian, pharmacist, etc.) about your interest in, questions about, or use of dietary supplements and what may be best for your overall health. Any mention in this publication of a specific brand name is not an endorsement of the product.
Sources:
https://ods.od.nih.gov/factsheets/VitaminA-Consumer/
