If you're reading this, chances are that you're wondering about the daily recommended intake of vitamin A. Well, look no further, because in this article we'll decode everything from food sources to supplements and their dosage. Buckle up for a bumpy nutritional ride!
The basics of Vitamin A
Vitamin A is an important nutrient required by the body for vision, immune function, reproduction and cellular communication. It's also known as retinol or provitamin A carotenoids which includes beta-carotene (the most common type), alpha-carotene and gamma-carotene.
Our bodies can't produce vitamin A on its own so it has to be taken through our diets either through animal-based foods like liver, dairy products etc., or plant-based foods like sweet potatoes, spinach etc.
How much Vitamin-A do I need?
The recommended daily allowance (RDA) varies based on your age and sex:
- For men over 19 years old: 900 mcg
- For women over 19 years old: 700 mcg
- Pregnant women: between 770–1,300 mcg
- Breastfeeding women :between 1,200–1,600 mcg daily
However too much of anything can have negative consequences on our health including fat soluble vitamins such as vitamin-A.According to studies The tolerable upper limit(TUL) by National Institute of Health is -
- Adult Men & Women above the age : 3mg/day
- Children aged 0–12 months : some toxicity reported with long term use
- Children aged one-fourteen : too-rapid brain development may occur causing changes in eye gaze patterns
It is imperative that we stick to these dosages religiously.
Food Sources
Like many other essential Vitamins; getting Vitamin-A in its natural form from the foods you eat is always the best choice. Incorporating these food sources into your diet will make sure you're meeting those daily requirements without even thinking about it.
Animal-Based Sources
Here are some animal-based options for incorporating vitamin A:
| Food | Vitamin-A(μg) per 1 serving |
|---|---|
| Beef Liver | 30,863 |
| Carrots | 170 |
| Milk | 32 |
Plant-Based Sources
Here are a few plant based options to get that sweet sweet dose of Vitamin A :
- Sweet potatoes : 430% of RDI
- Spinach : 62% of RDI
- Broccoli : 35% of RDI
So, load up on spinach which as Popeye says "will give you muscles" and gobble down some Milk with those Oreos because why not!
How To Take Supplements ?
Not everyone has access to such nutritious meals everyday . That's where supplements come in. But before we dive into popping horse pills left right and center there are certain aspects we need to be aware off -
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Vitamin A supplements have been known to interfere with your medication if taken concurrently.
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Supplements should only be used under strict medical supervision especially children and pregnant women due the higher risk of toxicity when exceeding TUL.
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Giant doses should not be taken all at once but rather small regular intervals throughout the day so as not overload our liver functions.
Taking note of these tips prior will save any hurtle later on .
Types Of Supplements
Vitamin-A comes in two forms: preformed vitamin A (retinol) & provitamin A carotenoids(beta-carotene). These two types serve different purposes therefore it’s important to understand their uses before choosing between them.
Retinoid Pills
Retinoid pills are derived from animals and synthetic sources. They’re often prescribed by doctors to treat skin issues like acne or wrinkles.
Provitamin A Carotenoids
Provitamin A carotenoids, on the other hand, come from plant-based foods like sweet potatoes ,carrots etc.. Beta-carotene is suggested especially for vegetarians because that’s where they get their retinol source .
Recommended Dosage
The RDA of Vitamin-A can easily be met through a balanced diet including fortified cereals and supplements aren't required. Natural food intake provide us with complete nutrient profile in comparison which over indulging in supplements might not account for!
However if your doctor has recommended supplement intake, follow the instructions written on the bottle or as directed by your healthcare professional . Often VitaminA is combined with other multivitamins which can cause side effects especially when exceeding TUL so stay vigilant !
Toxicity & Deficiency Concerns
As previously mentioned theres defintely such a thing as too much vitamins even though it sounds imaginary but trust me its legit! Taking high dosages over an extended period of time will lead to toxicity symptoms like :
- Vision changes
- Skin irritation
- Scaly Dermatitis
Defiency in vitamin-A could also give rise to multiple problem such as :
- Dry eyes
- Stunted Growth
- Night blindness
So dont skimp on adding those veggies into your dinner plate!
Final Thoughts
Vitamin A isn't difficult to acquire naturally -just another reason why a well-rounded dietary plan might just be your way out-loud laughing ticket ! Aim for balance rather than relying only one specific technology.Be wary of taking high doses of supplements , choose a moderate dosage schedule under medical supervision.Also nothing beats laughter when it comes down being fit both mentally and physically.If you don’t enjoy eating vegetables then play around with recipes until you find something that you really enjoy. The better your diet, the healthier you will be and too much of anything can have negative consequences later on- so stay sharp ,stay safe!