You might have heard that vitamin A, also known as retinol, can’t be produced by the body. This means you need to eat a
that includes plenty of vitamin A-rich foods to get enough of this essential vitamin.You might have heard that vitamin A, also known as retinol, can’t be produced by the body. This means you need to eat a
that includes plenty of vitamin A-rich foods to get enough of this essential vitamin.Vitamin A helps the body work properly in a number of ways, including:
Vitamin A is measured in micrograms (µg) of retinol equivalents (RE). The recommended daily allowance (RDA) of vitamin A for adults aged 19 to 64 is 700 µg a day for men and 600 µg for women – these are tiny amounts.
To make sure you’re getting the RDA of vitamin A, include a range of these vitamin A food sources in your diet:
Vitamin A is also available through eating foods rich in beta-carotene, which the body turns into retinol. Some of the best sources of beta-carotene are:
Some research suggests that getting more than the RDA of vitamin A, especially over several years, may weaken your bones as you age. This is especially important for older people, who may be at risk of
, to be aware of.Many multivitamins, such as fish liver oil, contain vitamin A. You should think about your total vitamin A intake, from both food and supplements, when working out your vitamin A consumption, which should not be more than 1,500 µg a day.
If you’re pregnant or trying to get pregnant, avoid liver and liver products – these foods are very high in vitamin A, which can be harmful to an unborn baby.
Some health conditions may affect your ability to absorb vitamin A properly, such as:
Symptoms of vitamin A deficiency are linked with being less able to fight infections and vision problems, especially night vision. Vitamin A deficiency is the leading cause of preventable blindness in children worldwide.
Other symptoms of a lack of vitamin A include:
Vitamin A deficiency may also increase infertility and miscarriage risk.
If you think you might be lacking vitamin A or are thinking about vitamin A supplements, speak to your doctor or health practitioner. If you’re pregnant or trying to conceive, you should avoid vitamin A supplements – speak to your doctor or midwife for more information.
Important: Our website provides useful information but is not a substitute for medical advice. You should always seek the advice of your doctor when making decisions about your health.