Vitamin A for Good Vision
Vitamin A for Good Vision
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The tolerable upper intake levels of a supplement are the highest amount that most people can take safely. Higher doses might be used to treat vitamin A deficiencies. But you should never take more unless a doctor says so.
* There is no upper limit for vitamin A from beta-carotene.
Half to 65% of the adult RDA for vitamin A is easily obtained simply by eating the recommended five servings of fruits and vegetables per day.
Good food sources of retinoid vitamin A include:
Plant sources of vitamin A (from beta-carotene) include sweet potatoes, carrots, spinach, and apricots.
Vitamin A (Retinoid)
How much vitamin A should you take? continued...
The tolerable upper intake levels of a supplement are the highest amount that most people can take safely. Higher doses might be used to treat vitamin A deficiencies. But you should never take more unless a doctor says so.
Category (Children & Adults) | Tolerable Upper Intake Levels (UL) of Retinol* in micrograms (mcg) of Retinol Activity Equivalents (RAE) |
0-3 years | 600 mcg/day (or 2,000 International Units/day) |
4-8 years | 900 mcg/day (3,000 IU/day) |
9-13 years | 1,700 mcg/day (5,610 IU/day) |
14-18 years | 2,800 mcg/day (9,240 IU/day) |
19 years and up | 3,000 mcg/day (10,000 IU/day) |
* There is no upper limit for vitamin A from beta-carotene.
Can you get vitamin A naturally from foods?
Half to 65% of the adult RDA for vitamin A is easily obtained simply by eating the recommended five servings of fruits and vegetables per day.
Good food sources of retinoid vitamin A include:
- Eggs
- Whole milk
- Liver
- Fortified skim milk and cereals
Plant sources of vitamin A (from beta-carotene) include sweet potatoes, carrots, spinach, and apricots.
What are the risks of taking vitamin A?
- Side effects. Symptoms of vitamin A toxicity include dry skin, joint pain, vomiting, headaches, confusion.
- Interactions. If you take any medicines, ask your doctor if vitamin A supplements are safe. Vitamin A supplements may interact with some birth control pills, blood thinners ( Coumadin), acne medicines ( Accutane), cancer treatments, and many other drugs.
- Risks. Don’t take more than the RDA of vitamin A unless your doctor recommends it. High doses of vitamin A have been associated with birth defects, lower bone density, and liver problems. People who drink heavily or have kidney or liver disease shouldn’t take vitamin A supplements without talking to a doctor.
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