09.12.2024.
Key functions of vitamin A (Retinol)
- Supports the immune system: Helps your body’s natural defence against illness and infection.
- Aids vision in dim light: Essential for maintaining proper eyesight.
- Maintains healthy skin and mucous membranes: Keeps the skin and linings of organs like the nose healthy.
Sources of Vitamin A
Rich food sources of retinol (Vitamin A):
- Cheese
- Eggs
- Oily fish
- Fortified low-fat spreads
- Milk and yoghurt
- Liver and liver products (e.g., liver pâté):
Extremely rich in Vitamin A but should be consumed in moderation. Pregnant women should avoid liver due to the risk of excessive Vitamin A intake.
Beta-carotene sources (converted by the body into Vitamin A):
- Vegetables: Spinach, carrots, sweet potatoes, and red peppers.
- Fruits: Mango, papaya, and apricots.
Recommended daily intake of Vitamin A (NHS UK)
- Men (19-64 years): 700 µg per day.
- Women (19-64 years): 600 µg per day.
For future use, vitamin A is stored in the body, so daily consumption isn’t strictly necessary.
For personalized advice on your vitamin A intake or supplementation needs, it’s always best to consult your doctor or a qualified healthcare professional.
Risks of excessive Vitamin A intake
- Long-term intake of more than 1.5 mg (1,500 µg) per day may weaken bones, increasing the risk of fractures, particularly in older adults.
- Consuming liver or liver pâté more than once a week can result in excessive Vitamin A levels.
- Multivitamins and fish liver oil supplements: Monitor your total Vitamin A intake from these sources to avoid exceeding 1.5 mg daily.
Special considerations:
Pregnancy: Excess Vitamin A can harm the unborn baby.
It is suggested to avoid supplements with Vitamin A, including fish liver oil unless advised by a healthcare professional.
A varied and balanced diet should provide all necessary Vitamin A.
Avoid excessive supplementation.
For older men and postmenopausal women (higher osteoporosis risk):
Limit total Vitamin A intake to no more than 1.5 mg daily from food and supplements.
Avoid liver more than once a week or take smaller portions.
Safe threshold: An average daily intake of 1.5 mg or less of Vitamin A from food and supplements is considered safe for most individuals.
For personalized advice on your vitamin A intake or supplementation needs, it’s always best to consult your doctor or a qualified healthcare professional
SOURCE
NHS UK
