Why do I need Vitamin A?

Your body cannot produce enough Vitamin A, so you must get it from your diet.

Vitamin A is a fat-soluble vitamin, which means that your body can store it for a limited time in your fatty tissues. If you are on a low fat diet, or if you don’t get enough zinc, you may have impaired absorption of Vitamin A.

You’ll recognize the names some of the compounds found in Vitamin A: retinol, retinoic acid, and beta-carotene.

VITAMIN A PROVIDES SUPPORT TO

Bone metabolism
Cellular health
Gene transcription (DNA function)
Growth and development
Heart function
Immune function
Kidney function
Lung function
Mucous membranes (epithelial tissue that secretes mucous and lines body cavities and tubular organs, including the gut and respiratory passages)
Red blood cell production
Reproductive system
Skin health
Teeth
Vision (especially important for retinal health)

DISEASE CONDITIONS CAUSED BY DEFICIENCY

Dry lips and thickened tongue
Dry skin and hair
Ear infections
Enamel hypoplasia (thin tooth enamel)
Fat malabsorption
Hyperkeratosis (white lumps at hair follicles)
Impaired immunity
Impaired vision–several stages which can lead to blindness. Vitamin A and zinc deficiencies are a leading cause of childhood blindness in developing countries and the numbers are staggering.
Infertility
Itching
Malaria
Measles
Miscarriage
Night blindness
Rashes
Urinary tract infections

HEALTH CONDITIONS ASSOCIATED WITH TOXICITY (too much)

Abdominal pain
Anorexia
Blurry vision
Bone fractures
Fatigue
Fever
Hair loss
Headaches
Insomnia
Irritability
Muscle weakness or pain
Nausea
Vomiting
Weight loss

RISK FACTORS (Conditions or behaviors that increase the risk of deficiencies)

A diet low in Vitamin A-rich foods
Alcoholism
Anemia
Bile duct disorder
Celiac disease
Cirrhosis of the liver
Diarrhea
Duodenal bypass
Giardiasis
Lack of breast milk for infants
Low fat diets
Pancreatic sufficiency
Respiratory infections
Smoking (Vitamin A deficiency causes emphysema)
Vegan diets are often low in Vitamin A
Zinc deficiency

BEST SOURCES OF VITAMIN A (descending order)

Cod liver oil
Turkey liver
Beef, pork or fish liver
Chicken liver
Ghee
Red capsicum
Sweet potato
Carrots
Broccoli leaf
Butter
Kale
Collard greens
Butternut squash
Dandelion greens
Spinach
Pumpkin
Collard greens
Cheddar cheese
Cantaloupe
Spirulina

CAUTION

Taking too much retinoid Vitamin A can be dangerous. Since it is fat-soluble, excess amounts can accumulate in your fatty tissue to toxic levels. Too much liver in your diet may therefore be bad for you. Too much beta-carotene, which is not a retinoid form, may make your skin orange but is otherwise harmless. If you are tempted to supplement with large doses, consult an expert. All things in moderation!