How Much Vitamin A Should You Take
First, you should always increase your vitamin A sources in your diet because that is the best and safest source of this nutrient. While eating foods high in beta-carotene is good, food with preformed vitamin A is even better. Where can you find vitamin A?
Foods high in preformed vitamin A include:
- Beef liver
- Broccoli
When youre eating foods high in beta-carotene, its even better for absorption if you eat them with a fat. Also, eating anything high in beta-carotene thats cooked is better than raw because your body can digest it better.
Most adults aim for around 10,000 IU per day, from food sources.
When Should You Use Vitamin B
Both B3 and B5 can be used anytime as often as needed.
They go with almost any ingredients within products that have a relatively neutral pH. They give the best results when paired with stimulating ingredients such as retinol or hyroxy-acids to counteract any drying or peeling. But the products may need to be kept separate such as in the case of acids.
Signs Of Deficiency And Toxicity
DeficiencyVitamin A deficiency is rare in Western countries but may occur. Conditions that interfere with normal digestion can lead to vitamin A malabsorption such as celiac disease, Crohns disease, cirrhosis, alcoholism, and cystic fibrosis. Also at risk are adults and children who eat a very limited diet due to poverty or self-restriction. Mild vitamin A deficiency may cause fatigue, susceptibility to infections, and infertility. The following are signs of a more serious deficiency.
- Xerophthalmia, a severe dryness of the eye that if untreated can lead to blindness
- Nyctalopia or night blindness
- Irregular patches on the white of the eyes
- Dry skin or hair
ToxicityVitamin A toxicity may be more common in the U.S. than a deficiency, due to high doses of preformed vitamin A found in some supplements. Vitamin A is also fat-soluble, meaning that any amount not immediately needed by the body is absorbed and stored in fat tissue or the liver. If too much is stored, it can become toxic. The tolerable upper intake of 3,000 mcg of preformed vitamin A, more than three times the current recommended daily level, is thought to be safe. However, there is some evidence that this much preformed vitamin A might increase the risk of bone loss, hip fracture , or some birth defects. Another reason to avoid too much preformed vitamin A is that it may interfere with the beneficial actions of vitamin D. Signs of toxicity include the following.
Also Check: Is Vitamin B3 And Niacin The Same Thing
Vitamin A Toxicity And Vitamin D
Fat soluble vitamins need to be taken in balance. For example, too much vitamin D can deplete your vitamin A levels. Its also been postulated that vitamin A toxicity could sometimes be caused by a vitamin D deficiency. Vitamin A toxicity has been associated with birth defects, liver issues, vomiting, and lowered bone density. The rare cases of Vitamin A toxicity have been recorded by taking high doses of vitamin A via supplements.
Best Multivitamins For Most People
Multivitamins may be even more essential for older adults, since, Morgan says, as we age, the body can not absorb quite as many nutrients as when we were young. Miller suggests age-specific vitamins that include higher levels of vitamin C, vitamin E, vitamin D, and B vitamins. Both the mens and womens One a Day 50+ multivitamins, which Miller and Sonpal recommend, contain calcium and vitamin D, a powerful combo for keeping aging bones strong. Vitamin D and calcium work to keep your bones healthy, Miller says. Calcium helps build bone, but vitamin D helps you better absorb calcium.
Don’t Miss: How Much Vitamin C Is In A Carrot
Prescription Retinoids And Sun Sensitivity
Prescription retinoids are very strong and can be irritating to skin, causing dryness and flaking to occur. Irritation is less likely to occur if you ease into their use slowly, by gradually increasing the amount you apply to skin over time.
Because retinoids stimulate cell growth, they can make skin more sensitive to sunlight. Covering skin during the day or using sunscreen is essential to minimize the risk of burning. Talk to your doctor about the type of sunscreen you should use. Many include retinol as an ingredient. If you are already using a prescription retinoid, these may further irritate skin.
Discuss your use of both topically applied and ingested retinoids with your doctor, especially if you are pregnant or planning to become pregnant. Too-high levels of preformed vitamin A may cause birth defects.
What Foods Contain Vitamin A
Many animal products contain preformed vitamin A , including liver, fish oil, meat, eggs, and milk. Fruits and vegetables offer provitamin A carotenoids such as beta carotene, and the highest amounts are found in colorful fruits and vegetables like peppers, broccoli, carrots, cantaloupe, and mangoes. Some breakfast cereals are also fortified with vitamin A.
Read Also: Is Vitamin C Good For Ckd Patients
Amazon Elements Vitamin C
Made in a Good Manufacturing Practices facility in the USA, the Amazon Elements Vitamin C is one of the best Vitamin C supplements youll find on Amazon. Not only are the pills free of nasty additives, but theyre also vegan, gluten-free, and quite affordable given their potency.
Pros:
Cons:
- The pills are quite large and can be difficult to swallow
Who should buy this product: Whether you eat a lot of citrus fruits or not, anyone hoping to boost their metabolism and ward off viruses should be taking a daily dose of Vitamin C.
Promising review:After a week of daily ingesting, my skin is GLOWING. My skin looks plump and the fine lines under my eyes are basically gone. I have a bit of pigmentation from old acne scars and they have already started to lessen. I’m excited to see more results after using Vitamin C for a month or so.Ashley
What Are The Benefits Of Vitamin A
There are many benefits of vitamin A. It promotes healthy skin, teeth, and bones. It also plays a role in strong eyesight, healthy pregnancies, and breastfeeding. Many provitamin A carotenoids contain antioxidants, such as beta-carotene found in colorful vegetables. Antioxidants help to fight against damage from substances called free radicals, which can be harmful to our bodies and may contribute to disease.
Recommended Reading: What Drinks Are High In Vitamin D
Topical And Prescription Retinoids
Vitamin A is added to many cosmetic products, such as moisturizers, sunscreen, vitamin-infused oils, and anti-aging creams. It can also be found as a serum and as an oil. Some vitamin A supplements come in the form of capsules that can be broken open and applied directly to skin.
Applied topically, vitamin A can be beneficial for certain skin conditions:
Acne. Topical retinoids are available via prescription and as over-the-counter formulations. Retinoids are considered effective for treating and controlling acne. Retinoids have anti-inflammatory properties . They also help to regulate the sloughing off of skin cells, reducing the occurrence of clogged pores.
Fine lines. Topical retinoids stimulate collagen production, making them effective at reducing the appearance of fine lines and wrinkles. They can also help to even out skin tone by fading age spots.
Prescription retinoids are much stronger than over-the-counter versions and may be more effective for certain skin conditions. Product names include Retin-A .
Talk to your doctor about the goals you have for your skin. In some instances, over-the-counter retinol may be enough to do the trick. In other instances, a prescription cream may be more beneficial.
Topical retinoids are not a permanent remedy for any type of skin condition. Their positive effects stop when you discontinue their use.
Eating or applying too much vitamin A can have side effects and may even be harmful.
- headaches
- coma
The Reputation Of The Manufacturer
Even though many believe that the manufacturers reputation does not impact the products, it does! Let us clear one thing out.
How does a supplier get a higher reputation? Well, we believe that they get all that fame by providing potent and high-quality products. And we got the proof too.
The hair vitamins that we tried before were from brands that were not well known, so we ended up with more hair loss. And the ones that we tried afterward were all from well-known brands.
On that note, in terms of ranking, we gave top positions to the brands that are here in the supplement industry for an extended amount of time.
Nonetheless, all of the supplements that are on our list are from well-known and reasonably known brands. None of them are from average-quality brands.
Recommended Reading: Which Vitamin C Serum Is The Best
Which Vitamin A Supplements Are Best
Vitamin A is an important, basic vitamin. Its a fat-soluble vitamin that plays a significant role in eyesight, brain function and immune function. Though many people consume enough vitamin A in their diet naturally, those who need to supplement it can get lost in the world of unregulated supplements and must look carefully for high-quality vitamin A. High-quality vitamin A will come from natural sources and be clearly labeled with the amounts and ingredients. The top pick for the best vitamin A supplement is the Now Foods 10,000 lU Vitamin A, a high-quality pesticide-free vitamin A sourced from fish oil.
How Does Vitamin A Help Skin
Vitamin A plays a bunch of key roles in the body, and its essential when it comes to the health of your skin. Its involved in the production of fresh, new cells, which keeps your skin both functioning and looking its best.
Vitamin A contains retinoids, compounds that are well known for performing several skin-friendly jobs, like:
- minimizing fine lines and wrinkles by boosting the production of the skin-smoothing protein collagen
- fighting signs of UV damage like hyperpigmentation and sunspots
- combating acne by sloughing away dead skin cells
- improving skin tone by stimulating the production of new blood vessels
- promoting wound healing
Studies have shown that people with higher vitamin A concentrations in their skin tend to look younger, while those with lower vitamin A concentrations tend to look older.
In short, getting your fill can make noticeable difference in the way your skin looks and have a long-term effect on your health.
Its recommended that men get 900 micrograms of vitamin A per day and women get 700 micrograms. You can get your fill by eating plenty of red, orange, or yellow veggies, along with some animal products.
Some of the top sources are:
- sweet potato
- carrots
- milk with added vitamin A
- cantaloupe
- red bell pepper
- dried apricots
- eggs
- salmon
- plain yogurt
- canned light tuna
Finally, keep in mind that consuming vitamin A as food or in a supplement likely isnt the fastest route to clearer or smoother skin.
Recommended Reading: Where Are Hum Vitamins Sold
The 11 Best Vitamin A Supplements For 2021
We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Heres our process.
Vitamin A is a fat-soluble vitamin thats vital for healthy cell formation and normal vision. Its also a powerful antioxidant, meaning it can help prevent and reverse cellular damage from oxidative stress .
Vitamin A is found in liver, eggs, milk, and other animal foods. Its precursors carotenoids, which can be converted into vitamin A after they have been consumed are found in a variety of plant foods, including sweet potatoes, spinach, carrots, pumpkin, and tomatoes (
1 ).
Additionally, some groups at higher risk of vitamin A deficiency may require a supplement, including premature infants, people with cystic fibrosis, and women and children in developing countries (
The supplements on this list were selected based on the following criteria:
- Third-party testing. Supplements that have been third-party tested to verify quality and purity were prioritized.
- Ingredient quality. The highest quality supplements contain a limited number of additives and fillers.
Here are the 11 best vitamin A supplements for 2021.
1 ).
The vitamin A potential of carotenoids or how much vitamin A they provide after being converted into active vitamin A in the body is expressed as retinol activity equivalents .
Take note that not all of the products in this category are vegan, as some of them contain beeswax.
How Sources Of Preformed Vitamin A Can Add Up
According to the U.S. National Institutes of Health, 3 ounces of beef liver contains 6,582 RAE µg of preformed vitamin A more than twice the maximum recommended daily intake for children under the age of 8.
Clearly, young children should eat liver very sparingly, if at all. But even if you avoid liver, there are other sources of preformed vitamin A, and they can add up.
For example, take a look at these dairy products:
- Ice cream, French vanilla. One cup has 278 RAE µg .
- Milk, 2% fat, fortified with A. One cup has 139 RAE µg .
- Butter. One tablespoon has over 95 RAE µg .
- Cheddar cheese. One ounce has about 84 RAE µg .
- A boiled egg has approximately 78 RAE µg .
- Whole milk yogurt. Eight ounces has 67 RAE µg .
- Cottage cheese, 2% fat. One cup has 50 RAE µg .
And the amount of preformed vitamin A in oily fish:
- Pickled Herring. Three ounces has 219 RAE µg
- Mackerel. Three ounces has about 65 RAE µg
- Salmon, sockeye. Three ounces has 59 RAE µg
Next, consider how much preformed vitamin A has been added to certain processed foods, like breakfast cereal and frozen waffles. According to the National Institutes of Health, a cup of fortified cereal might contain as much as 130-150 RAE µg of preformed vitamin A.
So its easy to see how a child could get too much preformed vitamin A by consuming a combination of animal products, vitamin-fortified processed foods, and multivitamins.
Don’t Miss: Is Vitamin D Milk Bad For You
What Are Hiya Vitamins
Hiya Vitamins were founded by two fathers, Darren Litt and Adam Gillman, who realized that all of the existing options for childrens vitamins had the same amount of sugar as an Oreo cookie, and on top of that, didnt include the highly absorbable forms for vitamins that kids need.
They decided to create their own: chewable vitamins that would adequately address common nutritional gaps in most kids diets, without any artificial sweeteners or added cane sugar!
They first gathered a group of top pediatricians, nutritionists, scientists, and parents to formulate the best chewable multivitamins for kids made with organic fruits and vegetables.
The result was Hiya Health Vitamins, a daily chewable vitamin suitable for kids aged 2 through mid teens. It has 15 essential vitamins and minerals, including Zinc, Vitamin D3, B12, and Manganese. Each vitamin and mineral is individually sourced to support immunity, mood, concentration, and brain development.
These vitamins are made with pure natural ingredients, yet still taste great!
When Should You Use Vitamin C
Anytime, but you will get the most out of it if used in your morning routine. This allows the vitamin C to help counter act daily aggressors such as pollution.
Vitamin C is on the acidic side so requires a slightly acidic vehicle. Therefore, if you are to use another non-acidic active, use a separate product. I like to use retinol at night and vitamin C in the morning for the ideal anti-ageing team.
Read Also: What Is The Best Vitamin C To Take
Can I Use Vitamin A For Skincare
A. Vitamin A in retinoid form is commonly used for skincare and can help reduce wrinkles, increase collagen production, smooth the skin and reduce pigmentation and spots. However, youre better off buying a dedicated retinol skincare product rather than opening up a vitamin A capsule thats not intended for skin use. Retinols are a heavy-duty product and can increase sun sensitivity, among other things, so theyre best used with great care and in small doses.
Where Can You Buy Hiya Vitamins
If you wonder where you can make your order, Hiya is easily accessible from the manufacturers website. Its important not to get confused with other products out there. The advantage of accessing the manufacturers website is that you will also gain access to discounted offers to save you some change. Keep in mind that discounts will vary from time to time.
As a parent, you should ensure you are always on the lookout for more discounts, especially if you are impressed by this and many other reviews.
Recommended Reading: How To Correct Vitamin D Deficiency
Taking Vitamin A Liquid For Skin Also Supports Healthful Hair
Vitamin A is one of the most vital nutrients that is needed for the proper growth of bodily tissues, and that includes hair and skin. Remember that it plays a huge role in the production of sebum which is the natural oil that gives you a characteristic glow especially when you’re bursting with good health. Sebum also promotes the retention of moisture in the skin and hair as well as keep acne outbreaks at bay.
In other words, if you are looking to avoid follicular hyperkeratosis, which is one of the major signs of a deficiency in this nutrient that is manifested by bumpy and dry skin, then getting Wellabs Vit. A 10000 IU drops should be a no-brainer.
Look For Convenient Delivery Options
Online stores are only as convenient as their delivery options. Look for a store that has several options.
- Quick reorder: Some online stores let you log into your account and click a single button to reorder items youve purchased in the past. They save your orders so you wont have to remember which size, flavor or brand you chose last time.
- Auto-delivery subscription: If you use the same product every day, a subscription service can save you time. You choose your product and how often you want to receive it, and the store automatically charges your credit card each time they ship the product. Some stores offer incentives like a small discount or free shipping on items purchased through auto-delivery.
- Express shipping: Sometimes you need your vitamins or supplements quickly and cant wait for the standard shipping time of several days. See if the company offers express overnight or two-day shipping at a reasonable price.
- In-store pick up: If the online vitamin store has a brick-and-mortar retail location near you, it might be helpful if the store offers free in-store pickup. Most stores dont charge shipping and allow you to pick up your order the same day, saving you time and allowing you to get the items quickly.
You May Like: What Foods Have Vitamin C And Zinc
