We have all heard that Vitamin A can help you see in the dark, but there’s much more to this vitamin than you may realize. Vitamin A helps stimulate the production of white blood cells, which help our bodies fend off infections. It also plays a part in the production of endothelial cells. These are the cells that make up the lining of our interior surfaces, sort of like a protective membrane.
How much Vitamin A do we need? Well, the current recommendation is 900 micrograms for men and 700 micrograms for women, which is actually not a lot. At most, you should not take in any more than 3,000 micrograms of Vitamin A at a time because too much of this lovely little vitamin can increase your risk for hip fractures or interfere with the actions of Vitamin D.
It is possible to get too little vitamin A, but not likely. On the other hand, it is very easy to get too much, especially if you take a vitamin supplement. 3,000 micrograms is typically considered to be a safe amount, even though it is more than three times the necessary amount, but you must bear in mind the risks involved with taking so much. Hip fracture and Vitamin D deficiency may make you question if it is really worth it.
Another and much better way to get your vitamin A is Beta Carotene. Beta Carotene is not toxic, even if you take in large amounts of it, because your body can easily convert it to the vitamin A that it needs.
Vitamin A is found in many breakfast cereals, juices, dairy products, vegetables and of course, over-the-counter supplements. If you choose an over-the-counter supplement, try to make a point to get one that derives most or all of it’s vitamin A from Beta Carotene.
A quick note for smokers:
If you smoke, you should avoid high doses of the supplement Beta Carotene because large supplemental doses have been linked to an increased risk of lung cancer. In truth, there is no reason for anyone to need a Beta Carotene supplement since it is so readily available in it’s most natural form from the foods we eat.
Sources:
www.iupac.org/publications/pac/2002/pdf/7408×1461.pdf
Serum retinol levels and the risk of fracture. N Engl J Med. 2003