Pregnant women, the elderly, and people already taking other supplements should be extra careful. Vitamin A is already included in many multivitamins and simple meals, so it’s easy to exceed your daily dose without realizing it.
Adults should consume approximately 700 micrograms daily for women and 900 micrograms daily for men. The risk of toxicity increases when these levels are routinely exceeded, especially when supplements are consumed in place of food.
Beta-carotene, a type of vitamin that the body can safely convert when needed, is found in plant-based sources. People who eat plenty of fruits and vegetables usually don’t need to worry about vitamin A deficiency. When preformed vitamin A is withheld from certain products and supplements, beta-carotene doesn’t build up to active concentrations.
Food sources versus supplements
Vitamin A occurs naturally in many ingredients, including:
Carrots, sweet potatoes, and pumpkin
Spinach and kale
Liver, eggs, and dairy products
Getting vitamin A from food is considered the safest way, because your body regulates its own metabolism and absorption. Supplements can deliver large doses directly, bypassing natural regulation.
Pharmacist’s advice
Pharmacists seem to believe that supplements should never replace a balanced diet. For most people, eating a variety of colorful fruits and vegetables provides enough vitamin A to maintain optimal health. Taking extra capsules of high-dose supplements should only be done under the supervision of a healthcare professional.
If you already take a daily multivitamin, you should check the label to see how much vitamin is in it. Combining multiple supplements with tricky ingredients can quickly push you over the safe limit without actually reaching it.
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