Vegetables such as sweet potatoes and carrots are also moderate sources of vitamin A. Animal-based foods contain preformed vitamin A that readily becomes usable by the body through digestion, while plant-based foods often contain carotenoids, often called provitamin A, which can be made into vitamin A in the liver.
The amount of vitamin A in a food or supplement is indicated by retinol activity equivalents RAE , a measure of how readily the various provitamin A compounds, such as beta-carotene, become vitamin A used by the body. It may also be listed in international units IU , but Food and Drug Administration regulations require new product labels to list amounts in micrograms mcg RAE.
The recommended vitamin A from animal sources and retinoid-based supplements per day varies for different people:. Keeping daily vitamin A intake near the recommended amounts is the safest choice since chronically taking more can be harmful.
Vitamin A toxicity commonly affects the skin, causing reddening, irritation, and patchy peeling. Chronic, excessive supplement use may lead to more severe symptoms, including:.
These severe symptoms correspond to lasting effects on bone health and possible liver damage. A unique symptom of excess beta-carotene consumption, called carotenodermia, causes a yellow or orange coloration of the skin, but this condition is not dangerous. Excessive consumption of animal food sources, like liver or fish oil, in addition to supplements high in preformed vitamin A, increases the risk of vitamin A toxicity.
Many multivitamins contain both preformed vitamin A and provitamin A, so it is important to identify what kinds are present in these supplements. Plant-derived beta-carotene, a provitamin A found in carrots, is metabolized differently than preformed vitamin A. It is not found to be responsible for any of the serious symptoms of vitamin A toxicity.
Some medications will affect how the body absorbs vitamin A. Orlistat, a common weight loss medication, decreases the absorption of fat-soluble vitamins including vitamin A.
Patients taking orlistat should also take individual liposomal forms of fat-soluble vitamins A, D, E, K to replenish what the medication strips from the body. Medications called retinoids consist of vitamin A related compounds and are used for treating ailments affecting the skin, blood, and organ lining. These may increase the risk of toxicity when taken together with vitamin A supplements.
If you're diagnosed with chronic vitamin A toxicity based on a blood test, the most important course of action is to reduce vitamin A intake. In cases of a large toxic dose, you should take activated charcoal. In case of a vitamin overdose, poison control should always be contacted as soon as possible at Most of the B vitamins are important for metabolism.
It's linked to skin, hair, brain, and muscle health. Fortunately, with the exception of vitamins B3 and B6, you most likely will not experience significant vitamin toxicity with their overuse. Vitamin B1, also known as thiamin, is found in beef, pork, whole grains, legumes, nuts, and sunflower seeds. The recommended daily amount for adults is 1. Vitamin B1 is not known to be toxic in high doses. Vitamin B2, also known as riboflavin, is found in dairy, eggs, meat, salmon, whole grains, and leafy green vegetables.
Vitamin B2 has not been shown to be toxic in high doses. Vitamin B3, also known as niacin , is found in meat, fish, whole grains, and leafy greens. The recommended daily amount for adults is 16 mg for men and 14 mg for women. Vitamin B3 is used therapeutically to manage cholesterol. However, people taking it may be at risk of toxicity when taking doses of 50 milligrams mg per day or more for a prolonged period of time.
Make sure to check your cholesterol levels after 30—60 days of a niacin B3 protocol. If you're pregnant, avoid taking too much vitamin B3 since it can cause birth defects. High onetime doses of vitamin B3 are not known to be toxic. However, B3should not be taken if you have gout as it can increase uric acid levels. And when used in combination with statins, there is a higher risk of myopathy, diseases affecting the muscles controlling voluntary body movements, and rhabdomyolysis, a serious medical condition occurring when damaged muscle tissue releases chemicals into the blood.
B3 may also worsen peptic ulcer disease. For example, vitamin D deficiencies are often treated with high-dose vitamin D injections or supplements that deliver over 50, IU of vitamin D, which is much more than the UL Though most supplement bottles provide recommendations regarding how much of a vitamin to take per day, needs can vary from person to person.
Some vitamins have set ULs to prevent potential toxicity. Overdosing on certain vitamins can lead to serious complications and, in rare circumstances, even death. Multivitamins are the world's most popular dietary supplements. This article takes a detailed look at the health effects of multivitamins. While vitamin A deficiency is rare in developed countries, certain people may be at a higher risk.
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