Vitamin A
Vitamin A plays an important role in longevity. The following sections explain exactly why vitamin A is important and where it can be found.
What is vitamin A important for?
Vitamin A is a real all-rounder. It supports cell growth, skin renewal, and a strong immune system. It is particularly well known for its role in vision: without sufficient vitamin A, vision does not function properly at dusk and at night. But the mucous membranes, for example in the respiratory tract, also benefit. They remain more resistant to pathogens.
How much vitamin A do you need every day?
The daily requirement for adults is around 700 micrograms for women and 850 micrograms for men. These amounts can easily be achieved with a balanced diet, for example by eating a portion of carrots or spinach with a little oil. Pregnant and breastfeeding women have a slightly higher requirement, as vitamin A is important for the development of the child.
Which foods are rich in vitamin A?
- Ready-to-use vitamin A (retinol) is found in animal-based foods such as liver, eggs, fish, butter, and dairy products.
- Beta-carotene, also known as “provitamin A,” is found in plant-based foods. The body converts it into vitamin A as needed. Carrots, sweet potatoes, spinach, kale, and apricots are particularly rich in beta-carotene. Important: Since vitamin A is fat-soluble, you should always eat these foods with a little fat, e.g., carrots with a little oil, so that the body can absorb it better.
How can I recognize a vitamin A deficiency?
Vitamin A deficiency is rare in Germany, but is still common worldwide. Typical symptoms include night blindness, dry skin, brittle hair, and brittle nails. Susceptibility to infection may also increase as the immune system is weakened.
Wie zeigt sich eine Vitamin-A Überdosierung?
Wer regelmäßig viele beta-carotinreiche Lebensmittel wie Karotten, Süßkartoffeln oder Kürbis isst, muss keine Überdosierung fürchten. Der Körper wandelt nur so viel Beta-Carotin in Vitamin A um, wie er tatsächlich braucht. Überschüsse lagern sich in der Haut ein und können ihr eine leicht bräunliche Färbung verleihen. Das ist völlig ungefährlich und verschwindet wieder, sobald weniger Beta-Carotin gegessen wird. Eine Überdosierung passiert fast nie über die normale Ernährung, sondern fast ausschließlich durch hochdosierte Nahrungsergänzungsmittel oder sehr große Mengen Leber. Erste Warnsignale können Kopfschmerzen, Übelkeit oder Schwindel sein, bei sehr starker Überdosierung kann die Leber geschädigt werden.
Vitamin A tablets
Supplements can be useful if there is a proven deficiency or if it is difficult to obtain sufficient amounts through diet alone. Since vitamin A is fat-soluble, it should always be taken with a meal that contains some fat. It is important to adhere to the correct dosage, as excessive intake can be harmful.
How do vitamin A serums or creams affect the skin?
Vitamin A plays a special role in skin care. It is usually used in the form of retinol. Retinol serums can stimulate cell renewal, smooth fine lines, and improve the appearance of the skin. That is why vitamin A is considered one of the most effective anti-aging ingredients in cosmetics. However, it can initially cause redness or dryness in sensitive skin, so it is best to start with low concentrations.
