Vitamin A is one of those four fat soluble vitamins that are required for normal metabolism, general health, and growth. It is important to note that this vitamin is not synthesized in the human body and needs to be obtained from the diet. This vitamin can be obtained from either vegetable or animal sources.

Need for Vitamin A:

Vitamin A is essential for night vision and for maintaining a healthy skin. It helps humans to taste besides guarding the body against cancer formation and pollution. This vitamin is essential in bone formation and synthesis of glycogen and protein.

Deficiency of Vitamin A:

Deficiency of Vitamin A in the body can lead to dryness of the conjunctiva, night blindness, and poor body growth. In addition to that, such a deficiency can also result in acne, boils, and respiratory infections.

Sources of Vitamin A:

An individual can have enough of Vitamin A by having a diet regimen including yellow fruits, dark green leafy vegetables, egg-yolk, and milk.

Recommended Dosage of Vitamin A:

The minimum recommended dietary allowance of Vitamin A is 5,000 IU per day for men and 4,000 IU per day for women. Bodybuilders and professional athletes may go for a minimum of 10,000 IU per day of Vitamin A.

A high dosage of Vitamin A may be required for alcoholics, smokers, or individuals on a low-fat or diet high on polyunsaturated fatty acids.

Over Dose of Vitamin A:

The dosage of Vitamin A must not be exceeded beyond 15,000 IU per day unless supported by a qualified medical advice. This is because an indiscriminate high dosage of Vitamin A may lead to ailments such as nausea, dryness, irritability, hair loss, muscle pain, liver damage, and menstrual problems.

How to get best results with Vitamin A?

It is recommended to use Vitamin A with essential fatty acids, zinc, phosphorus, B-group Vitamins, and Vitamins C and D.