In this article, we’ll try to explain how important is Vitamin A for several critical functions in your body, including your eyesight and immune system.
Being unable to see clearly and having a low immune system?
Can’t stand the thought of being unable to see clearly or not fight off disease?
You need Vitamin A!
It has been proven to be more effective than any other supplement, dietary fat, or meal on the market. Vitamin A is a fat-soluble antioxidant shown in wide-ranging studies to help prevent cancer, heart disease, and strokes. Overall it improves cognitive performance in teenagers with poor memory and helps boost immunity. It is an excellent supplement for athletes who want to improve their performance or to make a statement.
Health Benefits of Vitamin A, Supported by Science
Vitamin A (retinol or retinol acid) is a nutrient that is important for vision, growth, cell division, reproduction, and immunity. The retina acts as a repository of vitamin A by converting the retina into the active aldehyde form of retina.
The main form of vitamin A in food of animal origin is ester retinyl palmitate converted into retinal protein in the small intestine.
Your cells are protected from free radicals when your body is exposed to radiation or cigarette smoke.
Some preparations, for example, consist of beta-carotene and other provitamins A carotenoids. Other sources include foods rich in beta-carotene, such as leafy green vegetables such as carrots and cantaloupe.
- Helen West, RD Vitamin A refers to a group of fat-soluble compounds vital for human health.
- They are essential for many body processes, including healthy vision, normal functioning of your immune system, organs, and proper growth and development in babies.
- Men should consume 900 mg, while women should consume 700 mg. Children and adolescents should consume 300-600 mg per day. Vitamin A compounds can be found in animal foods as well as plant foods. They come in two forms: preformed vitamin A or provitamin A.
- Performed vitamins your body can use A or B as you see fit. It is found in meat, poultry, and fish, as well as dairy products. It also contains the compounds retinal and retinol.
- The inactive forms of carotenoids provitamin A alpha-carotene beta-carotene or beta-cryptoxanthin found in plants are known as Provitamin B carotenoids beta-carotene and Beta-cryptoxanthin.
- These compounds can be converted into the active form of vitamin A in your body. Beta-carotene, for example, is converted into retinol (an activated form of vitamin B) in your small intestine. Here are 6 health benefits of vitamin A.
Protects your eyes from night blindness and age-related decline
- Night blindness (Nyctalopia) is one of the most frequent symptoms of vitamin A deficiency.
- (Nyctalopia). Night blindness can occur in those deficiencies since the vitamin is a significant component of the pigment Rhodopsin.
- Rhodopsin, which is located in your retina, is extremely sensitive to light.
- This condition affects people who can see well during the day but suffer from reduced vision in the dark because their eyes cannot pick up low light levels.
- You can prevent night blindness by eating enough beta carotene. It is unknown what causes AMD, but it is believed to be caused by retina damage. The Age-Related Eye Disease Study found people over 50 who have some vision loss could receive an antioxidant supplement (including beta carotene). However, Cochrane reviewed the evidence and concluded that vitamin A supplements alone would not prevent or delay AMD. It can also help prevent night blindness.
Age-Related Macular Degeneration
Vitamin A seems to play a role in reducing the risk of vision loss due to macular degeneration (AMD), at least in combination with other antioxidant vitamins. Additionally, large population studies have shown that people with higher vitamin A levels have a lower chance of developing cataracts.
The National Eye Institute-sponsored AREDS (Age-Related Eye Disease Studies) showed that people with mild-to-mode AMD who were taking daily multivitamins including vitamin A, betacarotene, and vitamin C, as well as vitamin E, vitamin E, zinc, and vitamin B, had a 25% reduced risk of developing advanced AMD after six years.
Vitamin A in Retinitis Pigmentosa
A four-year study conducted by researchers at Harvard Medical School and other renowned universities found that people with retinitis pigmentosa (RP) who took vitamin A (15,000 IU) and lutein (12 mg) daily had a slower loss of peripheral vision than those who did not take the drug. It seems that the combination of A and lutein increases vision in people with RP. Vitamin A toxicity occurs in older adults at lower doses than in younger adults.
Lowers your risk of certain cancers
- Cancer is when abnormal cells grow or divide uncontrollably.
- Scientists are interested in vitamin A’s role in cancer prevention and growth.
- However, evidence shows that adequate vitamin A is essential for healthy cell division. The relationship between vitamin A intake and cancer is still not clear.
Healthy Immune System
- Vitamin A is essential for maintaining your body’s natural defenses.
- This includes the mucous barriers in the eyes, lungs, and guts that trap bacteria and other infectious agents.
- This cell is also responsible for forming and functioning white cells that capture and clear pathogens from your bloodstream.
- Vitamin A deficiencies can make you more susceptible to infection and slow down your recovery from illness.
Reduces your risk of developing acne
- Acne is a chronic, inflammatory skin condition.
- This condition causes blackheads and painful spots on the skin, most often on the chest and back.
- These spots are caused by sebaceous glands becoming clogged with oil and dead skin. These glands are located in your hair follicles and produce sebum. This oily, waxy substance keeps your skin moisturized and waterproof.
- Although the spots may be harmless from the outside, they can severely affect your mental health. Vitamin A deficiencies may lead to an increase in acne risk. This is because it makes it harder for dead skin cells to be removed from your hair follicles. This could lead to blockages.
- Prescriptions are required for some vitamin-A-based acne medications.
- One example of an oral retinoid that can be used to treat severe acne is isotretinoin. This medication can cause serious side effects, so it should only be used under medical supervision. However, severe cases of acne can often be treated with vitamin-A-based medication.
Promotes Bone Health
- Vitamin D, protein, calcium are the essential nutrients required to maintain healthy bones as we age. However, vitamin A is essential for bone growth and development. Low bone health has been associated with vitamin A deficiency.
- People with low blood vitamin A levels are more likely to fracture than those with high levels. However, this is not the only issue with bone health. Studies have shown that those who consume high amounts of vitamin A are more likely to fracture. However, these findings were based only on observational studies and cannot be attributed to cause and effect.
- This means that the relationship between vitamin A intake and bone health is still not well understood. To confirm the observational findings, more controlled trials are needed.
- Keep in mind that your vitamin A status does not determine your likelihood of developing fractures. The impact of other critical nutrients like vitamin D also matters.
Promoting healthy growth and reproduction
- Vitamin A is vital for both the health and growth of the reproductive system and ensures the normal development and growth of embryos.
- Studies in rats that examined the role of vitamin A in male reproduction revealed that a lack of vitamin A could cause infertility.
- Although vitamin A deficiencies are less common than vitamin deficiency, excessive vitamin A intake during pregnancy can cause congenital disabilities and other health problems.
- Vitamin A is essential for healthy reproduction and the healthy development of babies during pregnancy.
Vitamin A intake in pregnant women
In industrialized countries, pregnant women should monitor their intake of vitamin A-saturated foods, perform vitamin A from the liver, and avoid daily multivitamins containing more than 1,500 mg RAE or 5,000 IU of vitamin A. The World Health Organization (WHO), which was mentioned in 2011, recommends that pregnant women consume 3,000 mg of vitamin A daily or 7,500 mg per week in areas with high levels of vitamin A deficiency. This will prevent blindness. In doses of pre-prepared vitamin A preparations of 3000 mg RRAE and 10,000 IU per day, a higher risk of vitamin A-related congenital disabilities was observed.
ULS (preformed vitamin A) Facts
The FNB established ULS (preformed vitamin A) as the most commonly used food and nutritional supplement. It was based on an increased risk of liver abnormalities in men and women, teratogenic effects, and several toxic effects on infants and children. The FNB considered the content of preformed vitamin A in connection with a decreased bone mineral density but did not use this as a basis for ULS, as the evidence is contradictory.
Why You Should Not Take Beta-Carotene
Most people have no compelling reason to take individual high-dose beta-carotene supplements. Smokers, in particular, should avoid these supplements, as smokers have been associated with higher doses of dietary supplements in randomized trials that increased the risk of lung cancer. Three extensive clinical studies did not result in the fact that the addition with beta Carotin Vitaminen prevents or reduces lung cancer risks.
Orlistat Side Effects and Precautions
Orlistat reduces the body’s ability to absorb fat-soluble vitamins such as Vitamin A. Still, if the body has difficulty absorbing vitamin A, it is best to meet this need as soon as possible with food. The administration of vitamin A is fat-soluble. It can take longer to remove excess water-soluble B vitamins and vitamin C than it takes to remove the excess, leading to toxic levels of vitamin A. Use dietary supplements to mask possible deficiencies in other nutrients.
For example, in carotenoid form, beta-carotene, which occurs in carrots, leads to excessive food intake of beta-carotene, leading to carotenoderma, a harmless but unpleasant orange-yellow skin discoloration.
Two major forms are found in human nutrition: preformed vitamin A (retinol, retinyl ester) and provitamin A carotenoids such as beta-carotene converted into retinol. The preformed vitamin A comes from animal products, fortified foods, and supplements. There are other types of carotenoids in foods that are not converted to vitamin A but have health benefits, including lycopene, lutein, and zeaxanthin.
Due to the role that Vitamin A plays in regulating cell growth and differentiation. The association between serum vitamin A and vitamin A supplementation and cancer risk is, however, unclear. There is a risk that preformed vitamin A can be toxic if people consume too much of it in their diet before supplementation.
Vitamin A in Oral Supplements
Oral supplements containing vitamin A can also benefit people with poor or restricted nutrition or diseases that increase vitamin A, such as pancreatic disease, eye disease, and measles. If you take vitamin A because of its antioxidant properties, remember that it does not offer the same benefits as antioxidant foods. Promoting the healthy growth and reproduction of vitamin A is crucial for the optimum development and healthy growth of men and women and the healthy growth and development of embryos and pregnancies.
Food sources of vitamin A
Vitamin A is a grouping of unsaturated organic nutrients that includes retinol (retinal) and several beta-carotenoids (provitamin A). Vitamin A can be obtained from foods that produce vitamin A or animal products and prov vitamin A carotenoids in fruits and vegetables (see sources of food sources). If you are interested in the antioxidant properties of vitamin A, these food sources are the best.
Too much Vitamin A can be dangerous
- Vitamin A, a fat-soluble vitamin, is stored in your body. Excessive consumption can cause toxic effects.
- Hypervitaminosis A can be caused by too much vitamin A in your diet or vitamins that contain it.
- You may experience nausea, dizziness, and headaches.
- An extreme diet can also cause it. However, it is much less common than overconsumption of supplements and medication.
- Consuming a lot of provitamin A in its natural plant form is not dangerous. Its conversion to active vitamin A in the body is controlled. It is not recommended to consume provitamin A in excess from plant foods.
Vitamin A increases the risk of fractures
Studies have shown that people with a higher vitamin A intake have a higher risk of fractures. However, vitamin A status alone does not determine your risk of fracture. Other essential nutrients like vitamin D can also be vital. Consumption of the recommended amount of vitamin A can help protect bones and reduce the risk of fractures, but the link between vitamin A and bone health is not well understood.
The bottom line
- Vitamin A is needed for many critical functions in your body, including your eyesight and immune system.
- Men should consume 900 mg of vitamin A, while women should consume 700 mg.
- Too much Vitamin A can cause hypervitaminosis A, nausea, dizziness, and headaches. Excessive vitamin A intake during pregnancy can cause congenital disabilities and other health problems.
- It is used to maintain healthy vision and normal function of your organs, immune system, and babies’ average growth and development in the womb.
- Too much or too little vitamin A can have adverse effects on your health.
- Vitamin-A-rich foods are best consumed as part of your regular diet. Avoid supplementing with too much.
- This Hypervitaminosis A medically reviewed by Debra Rosa Wilson, Ph.D. Hypervitaminosis A or vitamin A toxemia is when your body has too much vitamin A. This condition can be either acute or chronic.
Alex is a passionate fitness enthusiast dedicated to helping people lead healthier, more active lifestyles. He encourages small – sustainable changes over drastic transformations and works with people to create customized wellness plans. His mission is to help others benefit from the most effective methods available, sharing tips, strategies, and health & fitness tools on Gearuptofit.com to inspire people to live their best lives.