Health Benefits of Vitamin A Explained

Our bodies require vitamin A for numerous functions. It refers to compounds including retinol, retinoic acids, and retinal. It is a fat-soluble vitamin, which is found in both animal and plant sources.

This article elaborates on the benefits of vitamin A. In addition, it delves into its deficiencies, food sources, and side effects due to overconsumption.

Let’s begin!

Team Digit

6 Health Benefits of Vitamin A

The below list demonstrates what is vitamin A good for and why:

1. Protection Against Night Blindness and Age-Related Macular Degeneration (AMD)

Vitamin A plays a vital role in preserving healthy vision. It aids in the formation of rhodopsin, which is essential to convert light hitting our eyes into an electrical signal and send it to the brain.

In addition, studies on age-related eye disease suggest that providing beta-carotene to individuals over the age of 50 years can reduce the risk of advanced macular degeneration. This reduction can also be as much as 25%.

2. Prevents Certain Types of Cancers

The growth and development of our cells are taken care of by vitamin A. Therefore, it is crucial for cell division. Adequate amount of vitamin A intake from plants is associated with fewer chances of cancer.

3. Maintains the Immunity System

One of the critical benefits of vitamin A is strengthening the immunity system. This nutrient produces and maintains white blood cells to keep bacteria and other pathogens away from blood. Also, it provides a mucous barrier in our eyes, lungs, genitals, and gut, thereby preventing infections.

4. Regulates Bone Health

Besides vitamin D, calcium and other nutrients, vitamin A are also essential for the growth and development of bones. The latest meta-analysis of observational studies suggests that individuals consuming an adequate amount of vitamin A have fewer bone fractures.

5. Assists Healthy Growth and Reproduction

The female reproductive system uses this vitamin to assist the healthy growth and development of embryos during pregnancy. It is involved in maintaining the different developing organs such as the nervous system, kidneys, lungs, eyes, skeleton, pancreas, and heart of the baby.

6. Controls Skin Ageing

Though skin ageing does not cause harm, sagging skin can often cause low self-esteem. Vitamin A (retinol) effectively improves skin condition, flexibility and fights wrinkles.

Now that you know the benefits of vitamin A, let’s discuss its deficiency.

What Are the Effects of Vitamin A Deficiency?

Vitamin A deficiency occurs when its intake is low. This deficiency can also take place due to an interference in the absorption, storage and transportation of the nutrient. In addition, individuals with protein deficiency, diabetes, liver ailments, hyperthyroidism, and cystic fibrosis can also have the deficiency.

So, how to check vitamin A deficiency? We suggest you keep an eye out for the following symptoms:

An Inability to Produce Tears
Keratinisation in Skin, Mucous Membrane, Gastrointestinal and Urinary Tract
Night Blindness and/or Keratomalacia
Impairment of the Immunity System
Susceptibility to Infections
Eczema and Other Skin Diseases
Stunted Growth in Children

Now, you might be thinking about the ways to maintain the consumption of vitamin A. So, let’s now delve into the natural sources of vitamin A.

What Are the Sources of Vitamin A?

Vitamin A found in food is categorised into 2 forms –

Preformed Vitamin A (retinol and retinyl esters) is found in oily fish and the liver of animals.
Provitamin A (carotenoids) are abundantly available in plant foods like vegetables, fruits and oils.

However, an excessive intake of this nutrient can have a detrimental effect on your health. What are those? Let’s discuss.

What Are the Side Effects of Vitamin A Overdose?

One should consume Vitamin A in less than 3000 mcg per day. If consumed more than this recommended amount, it increases the risk associated with osteoporosis and hip fracture among women who have hit menopause. Due to overconsumption, few vitamin A side effects involve fatigue, irritation, anorexia, stomach upset, fever, abnormal perspiration, and more.

Vitamin A Side Effects

1) Over 200,000 mcg

Nausea
Vomiting
Vertigo
Blurry Vision

2) Over 10,000 mcg

Thinning of Bones
Liver Ailments
Headache
Diarrhoea
Nausea
Skin Irritation
Joints and Bone Pain
Congenital Disabilities

How Much Amount Is Required to Get the Essential Benefits of Vitamin A?

Age Group	Recommended Amount (in Micrograms)
Infants (0 to 6 months)	400
Infants (7 to 12 months)	500
Children (1 to 3 years)	300
Children (4 to 8 years)	400
Children (9 to 13 years)	600
Girls (14 to 18 years)	700
Boys (14 to 18 years)	900
Adult females	700
Adult males	900
Pregnant women (above 20 years)	770
Breast-feeding women (above 20 years)	1300

The National Institutes of Health recommends the following dietary allowances of this nutrient according to the respective age groups.

With the help of this article on the benefits of vitamin A, you can take a step closer to healthy living. Also, you are now aware of the side effects of excess vitamin A as well as its deficiency. Therefore, it will be easier to follow the recommended quantity based on your age.

Disclaimer: This recommended daily allowance may differ from person to person. Thus, always consult a specialist to know how much vitamin A is sufficient for your body.

Frequently Asked Questions

All

How to prevent vitamin A deficiency?

One of the best ways to prevent vitamin A deficiency is by consuming foods, such as dark green leafy vegetables like kale and spinach, fruits like papaya and oranges. Moreover, oily fish and carrots are also excellent sources of vitamin A.

How to identify if you consume excessive or insufficient vitamin A?

Individuals can opt for a blood test to figure out deficiency or overconsumption of vitamin A. If it is below 10 mcg/dL, you are suffering from a lack. If it is above 120 mcg/dL, it indicates elevated levels and can potentially lead to toxicity. Also, if your retinol levels are below 28mcg/dL, it indicates that your body needs more vitamin A.