Vitamin A Information

This vitamin A information is provided as a reference or guideline for your good health. Please consult your doctor before changing the amount of vitamin A you currently consume.

Vitamin A is a fat soluble vitamin that plays a role in vision, bone growth and cell production. It aids in maintaining the lining of organs such as the eyes, intestinal tracts and respiratory system as well as the skin and mucous membranes. It is a powerful fight antioxidant that helps bolster your immune system and fight off diseases and protect against cancer.

Foods High In Vitamin A

Many foods are now fortified with vitamin A – read the labels to see if your favorite manufactured foods have vitamin A fortification. If you prefer to get your vitamins from natural foods, it can be found in eggs, whole milk, liver. Vitamin A carotenoids that are broken down by the body into vitamin A are found in dark colored fruits and vegetables such as carrots, spinach, mangos, sweet potatoes, cantaloupe and even oatmeal.

Dosage

The USRDA for Vitamin A for adult men is 900 UG (or 3000 IU) and for women it is 700 UG (or 2330 IU). It is generally thought that a diet which includes 5 or more servings of dark green and richly colored fruits and vegetables will provide enough vitamin A to meet thee minimum needs. Supplementation is always an option if your diet is inadequate.

The tolerable upper limit for vitamin A for adults over 19 years of age is listed as 3000 UG (or 10000 IU). This amount has been established by the Institute of Medicine as the most you can ingest before risking toxicity.

Side Effects

Since vitamin A is fat soluble it is stored in the body and taking excessive amounts and cause a build up or toxicity. Symptoms include loss of nausea, vomiting, dizziness, loss of coordination, loss of bone density, liver abnormalities and birth defects.

New studies indicate that excessive amounts of vitamin A may contribute to osteoporosis. A small study in Sweden has reported that the amount of vitamin A may hinder the ability of vitamin D to help calcium absorption. Studies on this are still in the early stages so don’t read too much into this yet.

Symptoms of Vitamin A Deficiency

Vitmain A deficiency is rare in the US but can result in the inability to fight infections as well as stunted growth and blindness.

Although a deficiency is usually limited to under developed countries where the staple foods do not include foods rich in vitamin A and there is no supplementation, a deficiency can also occur in the US for individuals that have chronic diarrhea, excessive consumption of alcohol, and iron deficiency.

Other Considerations

Iron supplements may help the body use vitamin A.