Vitamin A Benefits and Ways to Boost Intake

Sometimes it can be difficult to keep up with what you should be consuming in order to stay healthy and avoid any problems within your body, and vitamin A is one of the important nutrients that you should be keeping an eye on, alongside vitamin C and D, as it plays a vital role in the body. Vitamin A is also widely known as retinol, which skincare fans are more familiar with because it is an important part of a skincare routine for those who opt to use it. With a wide variety of benefits such as good vision, a healthy immune system, cell growth, reduction in acne, and aid in lowering the risk of lung cancer, it is essential to understand how and when to use vitamin A.

It is recommended by health professionals that men need 900mcg of vitamin A per day, women need 700mcg, and children and adolescents need 300-600 mcg. This amount is possible to consume through diet alone, though it is helpful to add supplements to make sure you are on top of your vitamin A intake.

Vitamin A comes in two different forms, which are preformed vitamin A and provitamin A. Preformed vitamin A is the active form that your body can use as it is; this is found in animal products such as chicken, fish, dairy products and meat, as well as in retinol, retinal and retinoic acid.

Provitamin A is the inactive form of the vitamin and is found in plants. These plants include yellow, red and green leafy vegetables like carrots, spinach, sweet potatoes and red peppers; and also yellow fruit like mango, papaya and apricots. The inactive compounds of the vitamin gets converted to an active form in the intestine of the body, so that the benefits from vitamin A can be processed.

One of the biggest benefits from vitamin A include the protection of the eyes from getting night blindness, as well as the preservation of eyesight, particularly from old age. Vitamin A is needed to convert the light that hits the eye, which then turns it into an electrical signal, and then sends it to the brain. In fact, the first sign of vitamin A deficiency is night blindness, known as nyctalopia, so make sure you see a doctor if you notice a change in your eyesight in the dark.

Another major benefit is the lower risk of certain cancers, because vitamin A has an important role in growth and development; therefore, it can influence the risk of cancer and prevent the growth of abnormal cells, which is how cancer occurs.

Lastly, the immune system is optimised and maintained for the body to naturally defend itself from harmful bacteria and viruses. Vitamin A is also involved in the production and the functioning of white blood cells, which help to capture and clear bacteria or other pathogens from the bloodstream.

Many people enjoy using vitamin A, also referred to as retinol in skincare, to manage skin conditions like acne, psoriasis, and aging. Since this vitamin is added to many cosmetic products such as moisturisers, sun cream/SPF, vitamin-infused oils, and anti-aging creams, it is important not to overload on the amount of vitamin A you may be taking, as it can lead to weakened bones and a higher risk fractures.

If you have decided to use retinols, it is best to alter your diet to make sure you are not consuming too much of the vitamin into your body. Otherwise, keeping a consistent routine is key, since retinol helps many skin conditions, as aforementioned, this is particularly important because the effects only start to take place after a few months of usage.

Now that you have all the information you need about vitamin A, you can check your diet and products in line with other vitamins, as well as the amount you are taking. If you think you are taking too much, then think about changing something up in order to maintain a healthy lifestyle. Alternatively you can speak to a nutritionist who can offer you great information and guidance on how best to use vitamin A to suit your body’s biology.