vitamin
Vitamin A
Supports vision, immune health, and epithelial integrity.
What It Does
Vitamin A supports retinal function and night vision through retinoid signaling.
It helps maintain skin and mucosal barrier integrity that supports immune defense.
During growth and pregnancy, vitamin A participates in cellular differentiation and development.
Who Needs It Most
| Demographic | Target Intake | Upper Limit |
|---|---|---|
| all, age:1-8 | 300-600 mcg RAE | 600-900 mcg RAE (preformed) |
| female, pregnant | 770 mcg RAE | 3000 mcg RAE |
Signs of Deficiency
- Night blindness
- Dry eyes and skin
- Frequent infections
Best Food Sources
Liver
Very high per serving
Egg yolk
Moderate
Orange vegetables
Beta-carotene source
Supplement Guide
Best forms: Retinyl palmitate, Mixed carotenoids
What to look for: Dose below tolerable upper limit, Clear retinol-equivalent labeling
What to avoid: High-dose retinol in pregnancy without clinician guidance
Timing: With a fat-containing meal.
Who Should Avoid It
Pregnancy at high retinol doses
High retinol intake in pregnancy can be teratogenic.
Source: NIH ODS
The Research
PubMed citations are temporarily unavailable.
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