Why extreme vitamin A supplementation can be dangerous?

We have all become accustomed to the fact that zinc or magnesium is an indispensable part of supplementation. But there are many more vitamins and minerals that are indispensable for the body. And one of those that we should definitely not forget is vitamin A. What are its benefits? How does it differ from the often-mentioned beta-carotene, for example? Is it good to supplement it, or is it found in sufficient quantities in the diet? That's what we'll look at in our article today.

What is vitamin A? And what does it have in common with beta-carotene?

Vitamin A is one of the four fat-soluble vitamins, hence its many properties - such as the fact that the body can store it in the liver and reach for it in the event of a long-term deficiency. As with other lipophilic vitamins, hypervitaminosis is possible, so it's important to keep an eye out for excess. In addition to vitamin A itself, its so-called provitamins, which are only metabolized into vitamin A in the body, are extremely important. Among the best known provitamins A are carotenes (especially beta carotene, alpha carotene, lutein and lycopene).

The best known source of beta carotene is undoubtedly carrots. A number of its benefits are related to this.

What are the benefits of vitamin A?

Vitamin A has a variety of benefits and although most people only know about it as being beneficial for our eyes, it actually has much more to offer. Some of the most interesting scientifically confirmed benefits include:

Improved quality of vision

Although carrots are far from the best source of vitamin A, our parents forced them on us from a young age for the sake of eye health. And there is indeed some truth to this - the most interesting benefit of retinol is its positive effect on eye quality. It is essential for the production of rhodopsin, a pigment necessary for us to be able to see in the dark. It is not surprising, then, that scientific studies have linked a deficiency of this vitamin to impaired night vision, for example. In addition, vitamin A is also part of the membrane covering the surface of the eye itself, as a result of which it helps to keep the cells that make up the cornea and conjunctiva in good condition.

Supporting skin quality

Vitamin A also has a proven effect on skin quality, which is why it is also used in the form of creams in addition to various supplements. Many dermatologists recommend it to reduce signs of premature aging and it can even reduce acne formation. A deficiency of this important vitamin leads to excessive production of keratin, which, according to experts, clogs the pores and contributes to the formation of acne.

Creams containing vitamin A are recommended by many dermatologists.

Optimising bone health

Although few would think it, recent studies actually suggest that low vitamin A levels may actually mean a higher susceptibility to various fractures. At the same time, however, it seems that the same effect can occur in people with unnecessarily high retinol intakes, and although further research is needed, it is clear that this nutrient is definitely worth taking in reasonable amounts.

Supporting the immune system

Vitamin A, like vitamin C, has relatively strong antioxidant properties, which means that it has the ability to reduce the amount of free radicals in the body and thus positively affect the entire immune system. In addition, evidence shows that children with more severe vitamin A deficiency are much more susceptible to various infections and diseases and even have a prolonged recovery time.

The antioxidant effect of vitamins will ensure that your immune system is more resilient.

May be beneficial for reproduction

Although there is still a lack of more research in this area, currently it seems that vitamin A is also of great importance for male potency. Studies conducted on rats have found, among other things, that when retinol is deficient, sperm are not able to fully mature and this subsequently causes infertility.

Other possible benefits

• May prevent the development of certain cancers(research)
• May reduce cholesterol levels(research)
• Its intake may prevent kidney stones(research)

Where can vitamin A be obtained from? And how much to take?

The recommended daily allowance of vitamin A for an adult is about 800 mcg. Retinol itself can be obtained mainly from beef or goose liver, sweet potatoes, avocado, spinach, eggs, butter, cheddar cheese and some fish (especially tuna, mackerel, salmon and eel). In addition, beta-carotene can also be found in the diet, but as the rate of conversion to vitamin A is quite individual, it is usually recommended to take in multiples of carotenes. However, these can be found in carrots, pumpkins, spinach and usually other colourful vegetables.

A great source of vitamin A is, for example, sweet potatoes. You can use them to make chips, for example, which have nice nutritional values and lots of micronutrients.

Is it worth supplementing?

Vitamin A is one of the supplements that is more or less not necessary for healthy people with a balanced diet, and we don't even recommend it. If you happen to feel that you may be at risk of deficiency, it is possible to reach for beta-carotene supplementation, which can be found in many good quality multivitamins. Note, however, that even there the amount of this substance is not staggering. And not surprisingly, in doses above 3000 mcg it can produce a range of side effects including joint pain, hair loss and loss of appetite, according to expert sources. Beware of creams containing vitamin A as well, as this also has to be processed by the body and therefore counts towards the final daily intake.

What to take away from today's article?

The main thing you should take away from today's article is that vitamin A has many benefits for our body. In addition to being important for proper vision, it also improves skin quality, is behind healthy bones and a functioning immune system, and can be extremely important for proper reproduction. It is possible to get retinol mainly from liver, certain types of fish or even sweet potatoes. The recommended daily intake of carotenes, which are the precursors of vitamin A, must be slightly higher, but they can be found in many foods and supplements. Carrots, pumpkin and spinach are great sources. If you have a balanced diet, no special vitamin A supplementation is needed. A reliable multivitamin will suffice.