Nutrients Database

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Vitamin A

Vitamin A is a fat soluble vitamin, it is stored in the liver and is a powerful antioxidant. Oxidation is a natural process in the body. It produces free-radicals which can cause harm, they are toxic and need to be ‘mopped up’ with antioxidants to prevent them causing damage  or increasing risk of long term illness. Vitamin A is used to recycle vitamin C and vitamin E and so it is wise to supplement all three together.

It can be taken into the body in two forms:

  • Retinol: which is animal-derived and is Vitamin A in its complete form. Sources include: fish oil especially fish liver oil, eggs, dairy products, milk and offal.
  • Carotenoids e.g. betacarotene: these chemicals make fruit and vegetables red, orange and yellow. They are converted to active vitamin A in our body. Good sources or these include: carrots, pumpkin, squash, chilli peppers, dried apricots, sweet potatoes and dark green leafy vegetables e.g. broccoli, spinach, spring greens and kale.

Vitamin A is toxic in high doses and supplementing this nutrient should be avoided if you are pregnant or planning on becoming pregnant.

The key functions of Vitamin A include:

  • healthy immunity. Vitamin A helps to maintain and grow the body’s physical barrier defences so that they are most effective at stopping infection by bacteria or viruses.
  • healthy skin, the lining of the mouth, nose, throat, lungs and digestive tract.
  • healthy eyes – essential for night vision, colour perception, cataract prevention and to protect against blindness.
  • bone and tissue growth
  • required by women for fertility and reproduction

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