Vitamin
Vitamin A
Vitamin A helps vision (especially in dim light), the immune system and healthy skin. Most people get enough from a varied diet, but too much from supplements can be harmful.
What it is
Vitamin A is a fat-soluble vitamin found in animal foods as retinol and in plant foods as carotenoids (such as beta-carotene), which the body converts to vitamin A.
What it does
It supports normal vision (particularly in low light), keeps the immune system working properly, and helps maintain healthy skin and the linings of the body such as the nose.
Good sources
Cheese, eggs, oily fish, milk and yoghurt, and liver (as retinol); and orange and yellow vegetables and fruit such as carrots, sweet potatoes and red peppers (as beta-carotene).
Deficiency and who is at risk
Deficiency is uncommon in the UK but a leading cause of preventable blindness worldwide. Early signs include difficulty seeing in dim light (night blindness), and it can also affect immunity. People with certain fat-absorption problems are more at risk.
Balance
Can you have too much?
Too much vitamin A over time (mainly from supplements or liver) can weaken bones and harm the liver, and is dangerous in pregnancy — pregnant women are advised to avoid liver and high-dose vitamin A supplements.
Education and reference only. This is general nutrition information, not personal advice, and does not give doses. Ask a pharmacist, GP or registered dietitian before starting supplements, especially with a health condition or in pregnancy.
Answers
Vitamin A: frequently asked questions
Why should I avoid vitamin A in pregnancy?
High levels of retinol can harm a developing baby, so in pregnancy it is best to avoid liver, liver products and supplements containing vitamin A (including high-dose fish liver oils). Beta-carotene from fruit and vegetables is safe.
Do carrots really help you see in the dark?
There is a grain of truth — vitamin A (which the body makes from the beta-carotene in carrots) is essential for night vision. But eating extra carrots will not give you better-than-normal sight if you already get enough.
Related
More on vitamins and nutrition
Sources
Where this is drawn from
- NHS — Vitamins and minerals
- British Dietetic Association (BDA)
- UK Scientific Advisory Committee on Nutrition (SACN)
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