Vitamin A can be good or bad for your face, eyes and skin. It all depends on how much you consume. If you get too much of a water soluble vitamin, such as vitamin C, the excess amount is eliminated in urine. However, vitamin A is one of the fat-soluble vitamins, which means it dissolves in fat before being absorbed into the bloodstream. If you get too much, the excess amount is stored in the liver and can create health problems.
Benefits
Vitamin A is necessary to keep your face, eyes and skin and healthy. The National Institutes of Health reports the vitamin promotes healthy surface linings of the eyes to help prevent bacteria from entering the body and causing infection. It also helps the skin and mucous membranes function as a protection against bacteria and viruses. It's essential for night vision, and promotes bone and tooth development. Derivatives of vitamin A are used to treat skin conditions such as acne.
Risks
Because it's a fat-soluble vitamin, it is possible to consume too much vitamin A. Some signs of excess vitamin A include hair loss, skin changes and blurred vision. Other signs are nausea, irritability, growth retardation, enlargement of liver and spleen, bone pain and increased pressure in the skull. The Colorado State University Extension reports that in the U.S., toxic or excess levels of vitamin A tend to be a bigger issue than vitamin A deficiencies.
Types
Vitamin A comes in two basic types, depending on whether the source is from an animal or plant. The vitamin A you get from animals is called preformed vitamin A. It is absorbed in the form of retinol, which the NIH describes as one of the most usable forms of vitamin A. The vitamin A found in fruits and vegetables is called provitamin A carotenoid. In the U.S., the NIH reports men get about one-quarter of vitamin A from plants while women get about one-third.
Sources
One of the best animal sources of vitamin A is beef liver. A 3 oz. serving provides more than five times the recommended daily amount of vitamin A. Other good soruces include whole milk, butter, cheese and egg yolks. Some of the best plant sources of vitamin A include carrots, leafy green vegetables, pumpkins, sweet potatoes, winter squash, cantaloupe and apricots.
Recommendations
The U.S. Institute of Medicine recommends that adult men consume 900 micrograms of vitamin A each day or 3,000 International Units. Adult women should consume 700 mcg or 2,310 IU. Women who are pregnant should consume 10 percent more. Women who are lactating should get almost double the recommended amount. The recommended amount for toddlers is 300 mcg, children ages 4 to 8 should consume 400 mcg and kids ages 9 to 13 should get 600 mcg.
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