Why take Vitamin A?
Vitamin A, also known as retinol, has several important functions.
These include:
• helping your body's natural defense against illness and infection (the immune system) work properly
• helping vision in dim light
• keeping skin and the lining of some parts of the body, such as the nose, healthy
Good sources of vitamin A
Good sources of vitamin A (retinol) include:
• cheese
• eggs
• oily fish
• fortified low-fat spreads
• milk and yoghurt
• liver and liver products such as liver pâté – these are a particularly rich source of vitamin A, so you may be at risk of having too much vitamin A if you have it more than once a week (if you're pregnant you should avoid eating liver or liver products)
You can also get vitamin A by including good sources of beta-carotene in your diet, as the body can convert this into retinol.
The main food sources of beta-carotene are:
• yellow, red and green (leafy) vegetables, such as spinach, carrots, sweet potatoes and red peppers
• yellow fruit, such as mango, papaya and apricots
How much vitamin A do I need?
The recommended dietary intake (RDI) is determined by the Australian government and it varies depending on your life stage and gender. The RDI for vitamin A ranges from 250μg (micrograms) daily for infants 0 to 6 months of age, to 900μg daily for men and 700μg daily for women. Pregnant women and breastfeeding mothers should consult a dietitian for specific nutrition advice.
What happens if I take too much Vitamin A?
It is possible to take too much vitamin A so be careful. Taking high doses of vitamin A over a long period of time can result in harmful levels in the body — unless you have a medically diagnosed deficiency. There are some studies that show a link between beta-carotene supplements and an elevated risk of lung cancer in people who smoke cigarettes. The Cancer Council recommends that you avoid taking more than 19mg of beta-carotene supplements, especially if you smoke.
If you are concerned that you have taken too much of a vitamin A supplement, call the Poisons Information Centre (13 11 26) immediately.
If you're pregnant
Having large amounts of vitamin A can harm your unborn baby. So if you're pregnant or thinking about having a baby, do not eat liver or liver products, such as pâté, because these are very high in vitamin A. Also avoid taking supplements that contain vitamin A. Speak to your GP or midwife if you would like more information.
What does the Department of Health and Social Care advise?
You should be able to get all the vitamin A you need by eating a varied and balanced diet.
If you take a supplement that contains vitamin A, do not take too much because this could be harmful.
Liver is a very rich source of vitamin A. Do not eat liver or liver products, such as pâté, more than once a week.
You should also be aware of how much vitamin A there is in any supplements you take.
If you're pregnant or thinking of having a baby:
• avoid taking supplements containing vitamin A, including fish liver oil, unless advised to by your GP
• avoid liver or liver products, such as pâté, as these are very high in vitamin A
Women who have been through the menopause and older men, who are more at risk of osteoporosis, should avoid having more than 1.5mg of vitamin A a day from food and supplements.
This means:
• not eating liver or liver products, such as pâté, more than once a week, or having smaller portions of these
• taking no more than 1.5mg of vitamin A a day in supplements (including fish liver oil) if you do not eat liver or liver products
• not taking any supplements containing vitamin A (including fish liver oil) if you eat liver once a week
Having an average of 1.5mg a day or less of vitamin A from diet and supplements combined is unlikely to cause any harm.
Resource: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-a/](https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-a/
Resource: https://www.healthdirect.gov.au/vitamin-a-and-your-health
