Whenever you hear the word “vitamin A” the next thing which comes to your mind is healthy skin and vision. Since forever, vitamin A is associated with better eye health and clear vision. Retinoid is the active form of vitamin which is not produced inside the body. The main origin of retinoid is animal products.
The second type of vitamin A is Beta- carotene. It has a plant based origin. Both of these types of vitamin A are taken up from a well-balanced diet. For the proper health boost, an adequate amount of vitamin A is required. For some certain reasons, higher amounts of vitamin A are also dangerous.
Why Do We Need Vitamin A?
vitamin A has multiple uses. Topical and oral medication is a common usage for acne and related skin conditions. It even helps to reverse age. It is helpful for many conditions such as cancers, cataracts, HIV etc. A rich source of vitamin A is food. However, people with deficiencies need to get extra supplements for it.
What Is An Ideal Dosage Of Vitamin A?
There is a certain amount of vitamin A which everyone should use as per age and gender.
Children (1-3 years)
Women (14 years and above)
750 mcg/day to 770 mcg/day
1200 mcg/day to 1300 mcg/day
** This dosage is for animal source vitamin A. The plant base source, beta carotene has no upper limit to match or catch.
Risks With Overdosing
It is never advised to cross the limit of dosage. Taking more than recommended dosage may cause certain problems which are never obvious. For example, it may lead towards birth defects, poor bone density, liver and digestive problems. The extreme conditions can be of organ failure. For this reason, always be careful with the dosage.
Overall Health Benefits
- It improves the eye sight and clears the vision.
- It increases bone density.
- It improves sexual health and reproduction.
- It supports the body in cell division.
- It enhances the immune system.
- It improves the texture and quality of the skin.
Is This Dosage All Natural?
Almost 70% of this amount can be achieved from the food sources. There are certain fruits and vegetables which are rich in vitamin A, they can be used for this purpose. The most common food rich in vitamin A ( animal source( are as following.
Eggs, Whole milk, Liver, Skim Milk etc
Plant-based vitamin A can be achieved from following.
Sweet Potatoes, Mango, Carrots, Black eyed peas, Spinach, Broccoli, Apricots etc
Are There Any Side Effects?
As written already, crossing a certain amount of vitamin A is dangerous. It can lead towards serious side effects. These effects could be as following
- Dry and scaly skin
- Joint and muscular pains
- Vomiting and nausea
Potential Interactions With Medicines
As vitamin A is a powerful antioxidant, it may interact with certain types of medicines. Especially if anyone is using external supplements of vitamin A, chances are that it may interact with medicines you take for any medical condition. That is why one always need to consult a doctor before taking medicines on their own. Some particular types of medicines with which it may interact can be as following.
- Birth Control/ Contraceptive pills
- Blood thinners
- Acne ointments
- Cancer medicines