Vitamin A is one of the body's essential fat-soluble vitamins. It facilitates collagen production and increases cell turnover. Although it is important to get sufficient vitamin A in your diet and supplements, it is just as important to avoid taking too much.
Vitamin A Sources
You can get your vitamin A in a multivitamin or in foods such as kale, spinach, collard greens, dark yellow vegetables, such as peppers, carrots and sweet potatoes, and fortified foods, such as cereal grains. If you rely on foods alone for your vitamin A, it's difficult to know exactly how much you're getting, but because you're probably eating those foods throughout the day, it isn't as concentrated as a supplement.
Recommended Dosage
The Harvard School of Public Health recommends that adults consume about 3,000 mcg of vitamin A per day. About 2 to 3 cups of of dark green vegetables provides that amount. Talk with your doctor if you want to supplement, especially if you think your child needs more vitamin A. Getting more vitamin A than you need could cause side effects.
Signs of Overuse
Colorado State University advises that an excess of vitamin A can lead to moderate to severe side effects, including cancer. If you're pregnant, too much vitamin A could cause birth defects. If you suspect that you have taken too much vitamin A, seek medical attention immediately. Keep all vitamin A supplements and multivitamins out of the reach of children, even if the bottles have child-proof caps.
Benefits When Combined
Because of the dangers of overuse, talk to your doctor before taking vitamin A supplements. But vitamin A also has specific health benefits that you should discuss with your ophthalmologist. Used in combination with anti-oxidant vitamins C and E and the minerals zinc and copper, it can play a role in decreasing your risk of developing macular degeneration, according to the website All About Vision. Your doctor can tell you how much of each you should be taking.
Member Comments