What is it?
Vitamin A is quintessential to build good eyesight and a healthy immune system. It is in a group of fat soluble vitamins which work in combination with vitamin K, D, zinc and magnesium to regulate the growth of virtually all the cells in the human body. Its deficiency has been linked to causing blindness, weak immune system and thyroid and skin problems. Research suggests that its deficiency plays a role in hormonal imbalance, and mood swings too. To counter the deficiency supplemental forms have been found to be more effective. Having said that, one should avoid overdosing which has adverse effects.*
Where is it found?
This vitamin is present naturally in all red, orange and yellow fruits and vegetables like yams, pumpkins, peppers, tomatoes. It is present in all green leafy vegetables too. It is also found in abundance in eggs, liver and dairy products. Since these vitamins are fat soluble they are absorbed passively and a certain amount of dietary fat is required for their transportation.*
There are two types vitamin A available -retinoids and carotenoids. Retinoids are obtained from animals and carotenoids from plants. Supplements made from carotenoids are preferred to those obtained from retinoids, but unfortunately most of the vitamin supplements available in the market are of the synthetic version, which is not preferred for fear of toxicity. Many of these synthetic versions contain additives, artificial flavours and colours to make the supplement more palatable. Retinyl palmitate is a derivative of vitamin A and is used in skin creams.*
Supplemental forms
The supplements are always recommended to be taken with food for better absorption. They are available as soft gels, capsules and tablet forms. Care should be taken against overdosing because this could cause hair loss, mental confusion. The recommended dietary allowance (RDA) for adults is as follows: 900 micrograms daily for men and 700 micrograms daily for women and 1000- 1320 IU for children under 12.*
*Results may vary based on the individual. Supplement.Guide website provides only information that is based on either clinical studies, individual reviews, and published research examined by scientists, experts and our editors. The supporting facts in the form of links to research and information can be found directly in the content, or in the “Research” section, and or “Terms & Conditions” section of Supplement.Guide. It is suggested to consult your physician before starting any new dietary regiment.
