Web page final reviewed: 03 August 2020
Subsequent assessment due: 03 August 2023
Contents
Good sources of vitamin A
Good sources of vitamin A (retinol) embrace:
You can too get vitamin A by together with good sources of beta-carotene in your eating regimen, because the physique can convert this into retinol.
The principle meals sources of beta-carotene are:
How a lot vitamin A do I want?
The whole vitamin A content material of a meals is normally expressed as micrograms (µg) of retinol equivalents (RE).
The quantity of vitamin A adults aged 19 to 64 want is:
You need to have the ability to get all of the vitamin A you want out of your eating regimen.
Any vitamin A your physique doesn’t want instantly is saved for future use. This implies you don’t want it every single day.
What occurs if I take an excessive amount of vitamin A?
Some analysis means that having greater than a mean of 1.5 mg (1,500 µg) a day of vitamin A over a few years might have an effect on your bones, making them extra more likely to fracture while you’re older.
That is notably essential for older folks, particularly girls, who’re already at elevated threat of osteoporosis, a situation that weakens bones.
If you happen to eat liver or liver pâté greater than as soon as per week, you could also be getting an excessive amount of vitamin A.
Many multivitamins include vitamin A. Different dietary supplements, comparable to fish liver oil, are additionally excessive in vitamin A.
If you happen to take dietary supplements containing vitamin A, be certain your each day consumption from meals and dietary supplements doesn’t exceed 1.5 mg (1,500 µg).
If you happen to eat liver each week, don’t take dietary supplements that include vitamin A.
If you are pregnant
Having giant quantities of vitamin A can hurt your unborn child. So for those who’re pregnant or fascinated with having a child, don’t eat liver or liver merchandise, comparable to pâté, as a result of these are very excessive in vitamin A.
Additionally keep away from taking dietary supplements that include vitamin A. Communicate to your GP or midwife if you want extra info.
What does the Division of Well being and Social Care advise? – “vitamin abcd”
You need to have the ability to get all of the vitamin A you want by consuming a diversified and balanced eating regimen.
If you happen to take a complement that comprises vitamin A, don’t take an excessive amount of as a result of this could possibly be dangerous.
Liver is a really wealthy supply of vitamin A. Don’t eat liver or liver merchandise, comparable to pâté, greater than as soon as per week.
You also needs to concentrate on how a lot vitamin A there is in any dietary supplements you are taking.
If you happen to’re pregnant or considering of getting a child:
Ladies who’ve been by means of the menopause and older males, who’re extra liable to osteoporosis, ought to keep away from having greater than 1.5mg of vitamin A a day from meals and dietary supplements.
This implies:
Having a mean of 1.5mg a day or much less of vitamin A from eating regimen and dietary supplements mixed is unlikely to trigger any hurt.
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