Vitamin A Benefits
Vitamin A is fat soluble vitamin and antioxidant that performs many critical functions related to vision and reproduction. Its benefits are listed below:
- Promotes good vision
- Helps cells with reproduction and breastfeeding
- Promotes healthy skin
- As an antioxidant, it protects the body from damage by free radicals
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Vitamin A Deficiency Symptoms:
- Poor vision (especially night vision)
- Decreased immune system
- Bumps on the skin (chicken skin)
- Changes to lining on organs (Squamous metaplasia)
Potential Side Effects
Being a fat soluble vitamin, chances of overdose are higher than for other vitamins. Symptoms are usually seen in people taking over 100,000 IU, but some people have symptoms at over 25,000 IU and can include:
- Dry skin
- Yellow skin
- Joint pain
- Vomiting
- Head ache
- Fatigue
Recommended Dose:
Government agencies: The USRDA for Vitamin A is 5000 IUs per day. Depending on age, the recommendation by government agencies fluctuates between 300-900 mg, with 700- 900 mcg recommended for adults.
Alternative recommendations: Due to lower chances of overdose, it is often recommended that Vitamin A be taken in beta-carotene form (a substance that converts to Vitamin A in the body). Typical alternative recommendations are for 10,000 IUs of beta-caroetene a day.