Are you getting enough Vitamin A?

It is essential to consume the right kind of foods, or consider supplements, to meet your daily Vitamin A needs

We've all been there—sitting at the dinner table, staring at a plate of greens we'd rather not eat, but we're told it's good for us. Our parents and doctors keep reminding us to take our vitamins. But how often do you really think about why this is so? Take vitamin A, for example. The carrots you're eating are actually building your immune system stronger and your vision better with every bite. 

A Vitamin A deficiency can lead to different health issues such as night blindness and liver cirrhosis. This makes it crucial for you to include the right amount of foods enriched with Vitamin A for better health. 

Why Do You Need Vitamin A?

There are several reasons why we need Vitamin A, from improving our vision to our skin barrier. Let's look at how and why our body needs this vitamin.

1. Retinoic acid, a metabolite of vitamin A, acts as a signalling molecule that regulates gene expression. This regulation is necessary to keep our body's surfaces strong and healthy. For healthy bone growth and development, Vitamin A indirectly supports bone formation by maintaining the stem cells that develop into bone-building osteoblasts.

2. It also supports the healthy development of the foetus during pregnancy and is essential for normal growth and development in children. For your vision, vitamin A is a component of rhodopsin, a protein in the retina that absorbs light. This process is fundamental for both low-light (scotopic) and colour vision.

3. Vitamin A helps keep your cornea— the clear dome at the front of your eye—moist and healthy. It also plays a role in protecting your eyes from oxidative damage, which can contribute to age-related macular degeneration.

Symptoms of Vitamin A Deficiency  

Vitamin A deficiency can affect anyone who isn't consuming enough vitamin A-rich foods or taking supplements. In India, the prevalence of the deficiency is over 17.54 per cent, with the highest prevalence in the northeast regions, mounting upto 19.56 per cent, and the lowest in western part of the country, with 11.42 per cent, affecting mostly children and pregnant women. Here are some warning signs to watch out for:

• Night Blindness: This is a classic symptom of vitamin A deficiency. Struggling to see clearly in low light or experiencing blurry vision at dusk could be a red flag.

• Dry Eyes: Vitamin A keeps your eyes lubricated. When deficient, your eyes might feel dry or itchy.

• Skin Problems: Dry, flaky, or rough skin can be a sign of vitamin A deficiency. It can also lead to a condition called hyperkeratosis, which causes the outer layer of skin to thicken abnormally.

• Frequent Infections: Vitamin A supports a healthy immune system. A deficiency can make you more vulnerable to infections like colds, respiratory illnesses, and even diarrhoea.

• Vision Problems (Beyond Night Blindness): In some cases, Vitamin A deficiency can lead to more serious eye problems like corneal ulcers or cloudiness of the cornea, which can impair vision permanently.

• Slowed Growth and Development (in Children): Vitamin A is crucial for healthy growth in children. A deficiency can also lead to stunted growth and development.

How Do We Take Vitamin A?

You can intake sources of Vitamin A in your diet in two groups: Retinoids and Cartenoids. 

1. Retinoids: Liver, fish oils, eggs, and dairy products are great sources of vitamin A with preformed vitamin A (retinol), which is readily used by the body. For example, a three-ounce serving of beef liver can provide up to 6,582 micrograms of vitamin A, which is far above the daily recommended intake.

2. Cartenoids: Add colourful vegetables and fruits to your diet. Carrots, sweet potatoes, spinach, bitter gourd, and kale are excellent foods rich in Vitamin A carotenoids such as beta-carotene, which the body converts to retinol. For instance, one medium-sized carrot can provide about 509 micrograms of vitamin A.

3. Consider Supplements: If your diet lacks sufficient vitamin A, supplements can be an ideal source of Vitamin A. These supplements come in various forms, including retinyl palmitate and beta-carotene. However, it is important that you consult with a healthcare professional before starting a regimen to avoid potential toxicity. 

The recommended daily allowance (RDA) for vitamin A is usually 900 micrograms for men and 700 micrograms for women, with a tolerable upper intake level (UL) of 3,000 micrograms to prevent toxicity.

Why Excess Vitamin A Could be Toxic?

While deficiency poses a significant threat, too much of a good thing can also be harmful. Excessive vitamin A intake, primarily through high-dose supplements, can lead to toxicity. Here's what to watch out for:

• Nausea and Vomiting: These are common early signs of vitamin A toxicity, as your body might be trying to expel the excess intake.

• Headaches: Persistent headaches can be a symptom of vitamin A toxicity, along with dizziness and fatigue.

• Liver Damage: In severe cases, excessive vitamin A intake can damage your liver, a vital organ for detoxification.

Finding a Balanced Ratio

Maintaining a healthy balance is key. Vitamin A needs can be met through a diet rich in fruits, vegetables, and meat. However, it is important to consult a doctor or dietician to determine the right approach for you. They can assess your individual needs and then suggest the best course of action, whether it's dietary changes or low-dose supplementation.

Also Read: The perils of using oxidised vitamin C on your skin

Also Read: Retinol is a popular skincare ingredient. Should you be ingesting it as a supplement?

Also Read: Do beauty and wellness gummies really work?