Vitamin A

Vitamin A is an essential nutrient that plays a vital role in maintaining overall health and wellness. Often referred to as the "eye vitamin", vitamin A is crucial for maintaining healthy vision and supporting the development of the body's cells and tissues.

Vitamin A is a fat-soluble vitamin, which means that it is stored in the body's fatty tissue and can accumulate over time. This is important to consider when taking supplements, as excessive intake of vitamin A can lead to toxicity.

Vitamin A is found in a variety of foods, including animal-based products such as liver, eggs, and milk, as well as plant-based sources like sweet potatoes, carrots, and leafy greens. It's also available in supplement form, but it's important to consult with a healthcare professional before starting any supplement regimen.

Types of Vitamin A

Vitamin A is found in two different forms:

1. Retinoids from animal-based foods (e.g. retinol and retinyl esters)
2. Cartenoids from plant-based foods (e.g. alpha-carotene and beta-carotene)

Your body converts both forms into retinoic acid, which is then used by cells in your body to carry out the functions of Vitamin A.

Dosage

Daily

The recommended daily allowance (RDA) for adults 19 years and older is:

• Men: 900 mcg RAE (3000 IU)
• Women: 700 mcg RAE (2333 IU)

What is RAE?

Different types of Vitamin A have different levels of absorption in the body. To standardize the differences, the NIH uses a standard scale of retinol activity equivalents (RAE). Prior to RAE, the scale for standardization was international units (IU).

1 RAE = 3.3 mcg IU
1 RAE = 1   mcg retinol
1 RAE = 2   mcg beta-carotene (supplements)
1 RAE = 12  mcg beta-carotene (foods)
1 RAE = 24  mcg alpha-carotene

Maximize Absorption

Vitamin A absorption is higher when taken with a meal containing fats or oils, such as:

• Avocadoes ^[1]
• Soybean oil (PUFA-rich) ^[2]
• Canola oil (MUFA-rich) ^[2]
• Butter (SFA-rich) ^[2]

Positive Research

Vision

One of the most important functions of vitamin A is in maintaining healthy vision. It is necessary for the formation of rhodopsin, a protein that is essential for night vision. Vitamin A also helps to protect the eyes from damage caused by free radicals, which can lead to age-related macular degeneration and cataracts.

Cell Growth

Vitamin A is also important for the growth and development of the body's cells and tissues. It plays a role in the formation of bones, teeth, and soft tissues, as well as the production of white blood cells which help to protect against infections. It also supports healthy skin, hair, and nails, and can help to prevent skin conditions such as acne and wrinkles.

High Vitamin A Foods

• RDA based on 900 mcg RAE

References