Dietary Guidelines for Safe Vitamin A Intake

Overview of Vitamin A and its Functions:

Vitamin A, also known as retinol, plays a crucial role in several bodily functions. It supports:

• The immune system to def agnst illnesses and infections.

• Vision in low light conditions.

• Mntenance of healthy skin and mucus membranes, such as those lining the nasal passages.

Key Sources for Vitamin A Retinol:

Vitamin A is primarily found in:

1. Cheese

2. Eggs

3. Oily fish

4. Low-fat spreads fortified with vitamin A

5. Milk and yoghurt products

6. Liver and liver preparations, such as pate – while being a rich source of vitamin A, consumption more than once weekly can lead to an overdose in some individuals.

Beta-carotene, which the body can convert into retinol, is abundant in:

1. Dark leafy green vegetables like spinach, carrots, sweet potatoes and red peppers

2. Fruits such as mangoes, papayas, apricots

Recommed Dly Intake of Vitamin A:

A healthy adult's dly need for vitamin A retinol equivalents varies by ger:

• Men: 700 μg

• Women: 600 μg

Most people can meet their dly requirement through a balanced diet. Leftover vitamin A is stored in the body, so it doesn't have to be consumed every day.

Potential Risks with Excess Vitamin A:

Research suggests that having over an average of 1.5 mg 1,500 μg per day may lead to bone weakening when one ages, which increases the risk of fractures among older people, particularly women prone to osteoporosis, a condition characterized by fragile bones.

Consumption of liver more than once weekly might result in an excess vitamin A intake. Multivitamins often contn vitamin A. Fish liver oil supplements are also rich sources of Vitamin A.

To ensure you don't exceed the recommed dly allowance:

• Don't consume liver products or pate more than once a week.

• Limit vitamin A intake to 1,500 μg per day from supplements if you eat liver products regularly.

Pregnancy Guidelines:

High levels of Vitamin A can harm an unborn baby. Thus, pregnant women are advised agnst eating liver or liver preparations and should avoid vitamin A supplements unless specifically recommed by a healthcare provider.

For post-menopausal women and older men who have higher risks for osteoporosis:

• Don't eat liver more than once per week.

• Keep your dly vitamin A intake from food and supplements below 1.5 mg if you don't consume liver products.

• Avoid all vitamin A supplements including fish liver oil if you eat liver.

In , Vitamin A can be adequately obtned through a well-rounded diet. Monitoring vitamin A intake, especially in pregnant women or those with an increased risk of osteoporosis, is important to prevent harmful effects.

Last Reviewed: 03 August 2020

Next Review Due: 03 August 2023
This article is reproduced from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-a/

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