To function properly, the human body needs certain nutrients, and Vitamin A deserves special mention in this context.

We explain everything about this essential micronutrient in this article. You'll learn:

● What is Vitamin A and what is it for?
● Where to find it in food and supplements;
● What is the recommended daily dose?

What is Vitamin A?

Vitamin A is a fat-soluble micronutrient, meaning it is dissolved in fat and stored mainly in the liver ^1,2,3 .

Since the human body cannot produce Vitamin A naturally, it must be obtained through food or dietary supplements.

There are two types of Vitamin A ²

● Preformed Vitamin A (retinol): present in foods of animal origin, such as liver, egg yolk and milk;

● And pro-vitamin A (carotenoids): found in orange and yellow fruits and vegetables, such as carrots, pumpkin, and mango. Beta-carotene is among the best-known carotenoids.

Retinol is the active form of vitamin A, meaning it's ready for the body to use. Carotenoids, on the other hand, need to be converted to retinol after ingestion.

Vitamin A is essential for a series of biological functions, as you will see below.

What is Vitamin A for?

Vitamin A has 5 great benefits for the body.

● Preserves eye health: this micronutrient acts in the formation of rhodopsin, which is an essential pigment for night vision ¹ . On the other hand, it prevents ophthalmological diseases, such as xerophthalmia (dry eyes) and cataracts ¹ ;

● Strengthens immunity: vitamin A stimulates the production of the body's defense cells, such as white blood cells, and helps fight viral, bacterial and fungal infections ⁴ ;

● It has an anti-inflammatory effect: in addition to helping fight free radicals (molecules that can damage cells), it slows cellular aging and protects against inflammatory diseases. It also has an ^antioxidant effect.

● Stimulates skin regeneration: Vitamin A's benefits for the skin are also well-known, as it promotes healing and is involved in the formation of collagen , an essential protein for dermatological health (of the skin, hair, and nails). This vitamin even prevents wrinkles and sagging, in addition to helping treat blemishes ^.

● Improves bone health: it is also the formation of collagen that guarantees the integrity of our bone and muscle structure ⁶ ;

What Are the Best Sources of Vitamin A?

Vitamin A can be found in two main food groups:

● Foods of animal origin: in these cases, vitamin A is present in its active form, called retinol. The main sources include liver, egg yolks, cheese, and butter. These foods offer more direct and efficient absorption of the vitamin;

● Plant-based foods: Here, it is found in the form of carotenoids, such as beta-carotene, which the body converts into vitamin A. Among the main sources are carrots, sweet potatoes, pumpkin, spinach, Swiss chard, and kale. Yellow and orange fruits such as mango, papaya, melon, peach, orange, and tangerine are also rich in carotenoids.

Combinations like sweet potato soups, omelets with green vegetables, or mango yogurts are practical and tasty options that incorporate this nutrient into your daily diet in a balanced way. Combine with olive oil, nuts, or seeds to improve absorption, as this vitamin is fat-soluble.

When to Use Vitamin A Supplementation?

Vitamin A supplementation is indicated in three situations:

● In the face of intestinal malabsorption conditions, such as celiac disease or inflammatory diseases (Crohn's, for example);

● Diseases that hinder fat absorption, such as cystic fibrosis;

● In restrictive diets, which make it difficult to consume foods with a higher content of this micronutrient.

In these cases, supplements are a good alternative, but they should always be consumed under the guidance of a health professional.

What is the Recommended Dose of Vitamin A?

The ideal dose of vitamin A varies, above all, according to the person's age and sex.

The recommended daily intake of vitamin A is as follows: ⁷

● Men (18 years and older): 750 μg per day
● Women (18 years and older): 650 μg per day

Doses higher than recommended may cause adverse effects. Therefore, do not resort to supplementation without the guidance of a specialized healthcare professional.

What Are the Effects of Vitamin A Deficiency?

Vitamin A deficiency primarily affects vision, with cases of night blindness and xerophthalmia, and the skin and mucous membranes, through dryness. ² . Equally important, it can weaken the immune system . Early diagnosis and intervention are essential to avoid complications.

What Are the Effects of Excess Vitamin A?

Excess vitamin A often results from improper use of supplements and can cause symptoms such as headaches, fatigue, blurred vision, nausea, vomiting, itching, and dry skin ² .

Toxicity is more common with retinol and rarely occurs with natural foods. Additionally, excessive vitamin A consumption can interfere with vitamin D absorption and, therefore, increase the risk of bone fractures. ⁶

Finally, higher beta-carotene intake can leave the skin with a yellowish tint, which is harmless.

Importance of Vitamin A Moderation

Vitamin A is essential for several bodily functions. However, both a deficiency and an excess of this micronutrient can be harmful.

Maintain adequate intake through a varied diet and take supplements if advised by your doctor.

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