Benefits and Deficiency of Vitamin A

Vitamin A is a fat soluble vitamin that occurs in 2 forms; retinol (found in animal-origin foods) and carotene (found in both plant and animal-origin foods). It has got many health benefits including but not limited to:

• Promotes growth and strengthens bones.


• Keeps teeth and gums healthy


• Keeps skin (helpful in acne treatment) and hair healthy


• Fights against infections


• Maintains blood - sugar balance


• Promotes healthy reproduction of cells

Best natural sources for Vitamin A are fish liver oil, carrots, dark green and yellow vegetables and yellow fruits. As a major antioxidant essential for our immune system, it would be even more beneficial if it is taken with Vitamin C, Vitamin B complex, Vitamin E, calcium and zinc.

If you include liver, carrots, spinach, sweet potatoes, red pepper, lettuce, apricots and cantaloupe in your diet, you don't need to take any additional Vitamin A supplement.

For a much effective therapeutic advantage, it should be obtained from food. However, if it is not obtained from food, taking supplement will also be beneficial to the body.

Supplements & Excess Intake

Supplements are usually available in 2 forms; Water soluble supplements and supplements derived from fish liver oil. If you are already getting enough Vitamin A from natural foods, you do not have to take additional supplements because the excess intake of it would lead to serious health concerns listed below:

• More than 50,000 international units intake will cause toxic effects in adults.


• More than 20,000 international units intake will lead to toxic effects in infants.


• More than 35,000 international units beta carotene daily intake will turn the skin into yellow (temporarily)


• Excess intake will cause hair loss, diarrhea, headaches, liver enlargement, vision blurring, vomiting and pain in bones.

Deficiency of Vitamin A

Its deficiency affects many children in the world. According to the World Health Organization (WHO), vitamin A deficiency is under control in the United States and Canada however its deficiency is one of the important concerns in Southeast Asian and African countries and more than a million deaths took place since 2000 due to Vitamin A deficiency. Sufficient supply of vitamin A is extremely important for pregnant and breastfeeding women; however excess intake will cause birth defects so the amount taken by pregnant and breastfeeding women should be decided by doctors. Last but not least, its deficiency also causes night blindness which is considered as a serious concern by doctors.