The Benefits Of Taking A Vitamin A Supplement

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Vitamins are organic compounds that our bodies use in small amounts for a variety of metabolic processes. Getting vitamins from food is best, but for people who are vegetarian, have digestive issues, take fiber supplements or follow a high-protein diet, a supplement may be needed.

Vitamin A comes in two forms: retinol (preformed) and provitamin A carotenoids, including beta-carotene. You can get retinol from liver, eggs and fish oil.

Eye Health
Vitamin A supplements can help you maintain healthy vision and reduce your risk of eye diseases. This nutrient works with the eye’s light-sensing cells, or photoreceptors, to support clear eyesight and avoid night blindness, cataracts, and dry eye syndrome.

Vitamin A also helps your body produce a protein called rhodopsin, which absorbs light and makes it easier to see in low-light environments. It is essential for your eye’s function and can help prevent a range of eye conditions, including age-related macular degeneration (AMD) and cataracts.

You can get the right amount of vitamin A from food sources, such as fatty fish like salmon, nuts and seeds, ...
... sweet potatoes, carrots, green leafy vegetables, egg yolks, and apricots. Supplements can help you meet your daily dietary needs and may be more effective when used in combination with other vitamins and minerals.

Other nutrients and foods that can improve eye health include lutein and zeaxanthin, vitamin C, omega-3 fatty acids, and zinc. Lutein and zeaxanthin are found in high concentrations in green leafy vegetables, and they help protect the retina from oxidative damage.

Beta carotene, which gives carrots their orange color, is also an important nutrient for your eye. It helps prevent a wide range of eye conditions, including cataracts and macular degeneration, while lowering your risk for glaucoma and diabetic retinopathy.

Another nutrient that may help your eye health is vitamin E, which is an antioxidant that can help slow the progression of eye disease by neutralizing oxidative stress in the retina. It is also important for the production of collagen, a protein that supports the integrity of your eyes.

The best way to get the vitamins, nutrients and minerals that are important for your eyes is to eat a well-balanced diet that includes fruits and vegetables. This will allow you to avoid the harmful effects of processed foods that can be high in fat and sugar, but low in nutrients.

Other nutrients that are important for your eye health include zinc, omega-3 fatty acids, and vitamin B12. Zinc can help your body make melanin to protect your eyes and it may also lower your risk of AMD. Similarly, omega-3 fatty acids, which are primarily found in fatty fish like salmon, can slow the development of age-related macular degeneration and cataracts.

Immune System
The immune system is a complex network of cells, organs and proteins that protects your body against infections and other health threats. It is important to maintain a healthy immune system, as a weak immune system can lead to delayed wound healing and infectious illnesses such as colds.

Immune cells are made up of lymphocytes (T cells, B cells, NK cells and monocyte/macrophages), cytokines, antibodies and complement proteins. These immune cells help fight off infection by communicating with other immune cells and by engulfing bacteria and other harmful microbes in your bloodstream.

There are two types of immunity: innate and adaptive. Innate immunity is the immune system that you are born with and consists of physical barriers, such as skin, stomach acid, mucus and tears, that keep out unwanted bacteria or microbes. In addition, your immune system has some specialized cells that help fight off bacteria and viruses.

Vitamin A plays a key role in innate immunity by supporting the production of cytokines. In addition, it helps ward off germs by inhibiting the ability of some immune cells to activate other germ-fighting immune cells and by helping to regulate the function of T-cells.

It is also an essential nutrient for vision and keeps the skin, lungs, intestines and urinary tract in good health. It also has anti-inflammatory properties and is a powerful antioxidant that helps prevent disease.

You can get vitamin A through foods like kale, spinach, carrots, sweet potatoes and apricots. Alternatively, you can get your daily allowance through supplements.

Getting enough Vitamin A in your diet is not hard; just make sure to include foods rich in carotenoids, which are precursors for retinol. Vegetables such as carrots, sweet potatoes, spinach and other yellow, orange and red fruits contain large amounts of these carotenoids.

The amount of vitamin A that you need is based on your age and current health. You should aim for between 700 and 900 micrograms of "retinol activity equivalents" per day to be healthy.

Innate immunity can be strengthened by eating a healthy diet that includes vitamin A-rich foods, such as apricots, spinach, green peas and carrots. You can also take a Vitamin A supplement, but remember to talk with your healthcare provider first.

Bone Health
Vitamin A can play an important role in preventing bone fractures. It also can be beneficial for people who have osteoporosis, and it may help maintain strong bones and increase bone density in older adults.

Research suggests that eating a diet rich in vitamin A (retinol) and carotenoids can protect your bones from breakage. Retinol is a form of vitamin A that is found in liver and other animal products, and it can be obtained from fortified foods.

However, researchers have recently discovered that too much vitamin A can reduce the strength of your bones. They studied mice and saw that after just 8 days of oversupplementation, their bones became brittle and prone to breaking.

In the meantime, we recommend keeping your vitamin A intake low. This is the best way to prevent bone fractures and improve your bones’ health.

Other nutrients, such as calcium and magnesium, can also play a part in maintaining healthy bones. A diet that is high in these nutrients and low in sodium can have a positive impact on bone health, according to some studies.

A good way to get the recommended amounts of calcium and other bone-supporting nutrients is to eat a healthy, balanced diet that includes lean meats, fish, fruits, vegetables, dairy, and whole grains. Adopting a diet that is lower in phosphorus and sodium and higher in potassium might also support bone health.

Taking vitamin D supplements can also help boost your vitamin D levels. This is especially important if you don't have enough natural sunlight exposure or if you have certain conditions, such as celiac disease, that make it difficult to get enough vitamin D from the sun.

The most common form of vitamin D is vitamin D2 (ergocalciferol), but some people may also need to take vitamin D3 (cholecalciferol). There are a variety of calcium supplements that contain both vitamins, including those designed for those with specific conditions like osteoporosis or sarcopenia.

Getting plenty of exercise is another important way to ensure your bones remain strong and healthy. It can help you build muscle strength and improve your balance. It can also help you avoid falls, which are the leading cause of broken bones.

Skin Health
Getting the right combination of micronutrients can help keep your skin looking youthful and healthy. Vitamins and minerals play a crucial role in skin health by promoting cellular turnover, stimulating collagen production and preventing sun damage.

There are several vitamins that are specifically geared toward improving skin health, including retinol (aka vitamin A), biotin and vitamin C. However, it’s important to note that some products that contain retinol or other forms of vitamin A can cause toxicity or cancer, so always check with your doctor before taking any vitamin A supplements.

Retinol is also used to treat psoriasis, a chronic, autoimmune disease that causes patches of red, itchy, flaky skin to form on the surface of your body. It’s typically treated with topical steroid medications or sunlight, but the condition often returns quickly once these treatments are stopped.

Prescription-strength vitamin A, or retinoids, are often recommended for psoriasis because they can reduce inflammation and promote cell turnover to smooth skin. They’re available as oral drugs such as tacrolimus and injectable medications like etanercept or infliximab, and as a topical cream.

If you decide to use a prescription-strength vitamin A supplement, start slowly. It can take up to eight weeks for your skin to adjust to the new ingredient, says Gmyrek. It’s best to start with a low percentage product or one formulated with skin-nourishing ingredients, such as chamomile, aloe and green tea extract.

As with any new addition to your routine, begin by applying a small amount of the supplement on clean skin. Then gradually work your way up to using it every night, suggests Chen. If you have sensitive skin, apply the product only on the areas of your face that need it most.

Aside from psoriasis, other conditions that benefit from vitamin A include dry skin, aging skin and hyperpigmentation (when the skin becomes darker than normal). It can also be helpful for those with acne or oily skin because it helps to balance the skin’s oil production.

Ultimately, the best way to keep your skin looking its best is to make smart choices about nutrition, including the foods you eat and the supplements you take. Incorporating the right nutrients into your diet and adding these in your skincare routine can lead to glowing skin, healthy hair and nails and a strong immune system.