| What are the benefits? | | Vitamin A, also known as retinol, is a fat-soluble vitamin which helps to maintain good vision, healthy skin and a strong immune system. Vitamin A is needed to make some of the protein ‘blocks’ involved in building and repairing cells, so it plays a key role in normal growth and development. Because it is essential for growth, it is also necessary for the maintenance of healthy skin, hair, and nails, as these cells are constantly being renewed and replaced. Vitamin A is used to form a substance called retinal which is needed for good vision, especially in poor light. | | What are the natural food sources? | | Vitamin A is stored in the liver, so liver as a food is the best source of vitamin A. Vitamin A can also be found in eggs, herrings, and full fat milk. | | How much do you need? | | The recommended daily allowance of vitamin A is 800 mcg per day. | | Are you likely to be deficient? | | A deficiency of vitamin A can cause vision to deteriorate, first by a loss of sensitivity to green light. Other symptoms include increased susceptibility to infection, scaly skin, flaking scalp, brittle hair, loss of appetite, dry or itchy eyes and inflamed gums. | | Are you taking too much? | | A long-term intakes of up to 2300 mcg daily is not considered harmful. In very large doses, vitamin A may cause headaches, exhaustion, muscle and joint pain, dry and cracking lips, irritated eyes, nausea, diarrhoea and hair loss. Pregnant women should avoid eating liver or liver products such as paté, and should never take vitamin A supplements. | | Are there any interactions? | | The body needs zinc and protein to absorb and use vitamin A, and high doses of vitamin E can increase the need for this vitamin. Alcohol makes the body less efficient at excreting excess vitamin A, and some medications, such as oestrogens and contraceptives, may increase vitamin A levels in the blood. Vitamin A may help in the absorption of iron. |
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