Nutri Herb

Health and Wellness Library:  Vitamin A

a look at the health benefits of Vitamin A and its role in human nutrition

Also Known as

Retinol or Beta-Carotene

About Vitamin A

Vitamin A is a fat soluable vitamin, meaning that it needs fats and minerals for proper absorption. Retinol Vitamin A comes from animal food sources and is stored in the body, whereas Beta-carotene Vitamin A comes from both plant and animal sources, and is not stored in the body. Beta-carotene is often referred to as provitamin A. Beta-carotene is a powerful antioxidant and immune system booster, working directly at the cellular level to combat free radicals that damage cells and promote disease. Studies show that people who have diets rich in beta-carotene have less cancer and coronary heart disease. Retinol Vitamin A benefits your vision, tissues, skin, teeth, hair, nails and bones in many ways.

Nutritional Role of Vitamin A

Vitamin A in its beta-carotene form neutralizes free radicals through its antioxidant properties. Studies have shown that it can prevent LDL (bad cholesterol) from harming the heart and coronary blood vessels, and it may also protect against cancer of the lung, breast, bladder, prostate and digestive tract. It inhibits abnormal cell growth, strengthens the immune system, and aids and fortifies cellular functions. Vitamin A in its retinol form plays a major role in vision, the maintenance of epithelial tissue (the outermost layer of cells of the skin and eyes and the lining of the respiratory, reproductive, and gastrointestinal tracts), and bone growth.

Health Benefits of Vitamin A in Human Nutrition

• For antioxidant properties


• For immune system


• For vision, night vision, and cataract prevention


• For anti-cancer properties


• For cardiovascular system


• For bones, eyes, hair, mucous linings, membranes, nails, skin, and teeth


• For cellular health


• For bone growth

Natural Sources of Vitamin A

Dark green leafy vegetables and yellow, orange or red fruits and vegetables, sweet potatos, carrots, cantaloupe, broccoli, spinach, lettuce, fish liver oils, liver, kale, turnip greens, squash, tomatos, pumpkin, peaches, mangos, apricots, milk and dairy products

Usage Guidelines for Vitamin A

RDA for Retinol is 5000 IU. Use of higher doses of retinol in the amounts of 20,000-25,000 for periods of 8-12 months can produce toxicity symptoms like blurred vision, pain in the bones and joints, headaches, dry skin, and a poor appetite. Beta-carotene suggested use is 10,000 - 25,000 IU but since the body does not store this form of Vitamin A, dosages up to 100,000 IU reveal no known toxicity, although dosages higher than this can cause the palms and soles to turn an orangish color which will disappear when the dose is lowered.

Vitamin A Facts for Informational Purposes Only

Readers should not use this information for self-diagnosis or self-treatment, but should always consult a medical professional regarding any medical problems and before undertaking any major dietary changes. This information is not meant to be substituted for medical advice.